Most white foods are refined or processed foods from which nutrients and fiber have been stripped out. According to MyPyramid.org, at least half of the grains in your diet should be whole grains. Other foods such as sugar and white potatoes are also considered white foods, which tend to have a higher glycemic index and cause spikes in your blood sugar levels. A study published in the April 2010 issue of the American Journal of Clinical Nutrition shows that high-glycemic carbs, such as most white refined foods, are actually worse than saturated fats, heart health-wise.
Step 1
Get rid of all refined grains, such as white bread, white pita bread, white buns, white bagels, white tortillas, white rice, white pasta, white crackers and white processed breakfast cereals, including puffed rice and corn flakes. These foods all have a high-glycemic index, which is unhealthy. Instead, pack your cupboards with whole grain version of these foods. Read the label carefully and choose items mentioning ''whole wheat'', ''whole barley'' or ''whole rye'' in the ingredient list--preferably "100 percent whole grain," especially on breads. In addition to being more tasty, whole grains contain more nutrients, such as fiber and antioxidants, and generally have a lower glycemic index, which is protective for your health.
Step 2
Avoid potatoes. This is probably the most common starchy food in Americans' diet, often served baked, boiled, mashed or fried. In all cases, potato is a white food that has a high-glycemic index that you should avoid. Instead, try having sweet potatoes. Their orange coloration makes them a great source of beta-carotene, and they have a low-glycemic index, as opposed to white potatoes. Alternatively, you can substitute white potatoes with any whole grains, including barley, quinoa or brown rice.
Step 3
Eliminate white sugar from your diet. Any foods containing white sugar, including cookies, granola bars, cakes, sweetened breakfast cereals and other sweets and desserts, are likely to have little nutritional value and provide empty calories. To satisfy your sweet tooth, try fresh fruits, a yogurt or a homemade smoothie made with yogurt, milk, some banana and berries. These options are healthier because they contain fiber and other important nutrients that contribute to your health, in addition to having a lower glycemic index (See Reference 2)
Tips and Warnings
- Use this opportunity of eliminating white foods from you diet to experiment with ancient whole grains, such as quinoa, triticale, barley, spelt, millet and rye. Drink plenty of water as you increase your whole grains--and fiber--intake.
- Do not eliminate nutritious white foods, such as milk, yogurt, cheese and cauliflower for instance.
References
- My Pyramid: What foods are in the grain group?
- Mayo Clinic: Whole Grains--Hearty Options For a Healthy Diet
- University of Sydney: Glycemic Index
- American Journal of Clinical Nutrition: Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction--importance of the glycemic index
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