White foods come in the form of bread, bagels, rolls, cakes, cookies and white rice. What separates these from other foods is they are simple carbohydrates. Simple carbs are refined and have a low nutrient value. They also cause a fast spike in blood sugar levels when consumed. This in turn triggers the release of insulin, a fat-storage hormone. Non-white foods contain more nutrients, and they do not cause as much of an impact on blood sugar levels.
Fruits
All forms of fruit have a high amount of vitamins, minerals, water and fiber. Citrus fruits, such as oranges, grapefruits, lemons and limes, have a high amount of vitamin C, which is an antioxidant. According to MedlinePlus, antioxidants help protect against free radical damage.
Vegetables
In similar fashion to fruits, vegetables contain numerous vitamins and minerals. Greens, such as kale, collards, baby spinach and arugula are high in iron, fiber, water content, potassium and vitamin K. With the exception of potatoes, corn and squash, vegetables have a low amount of carbohydrates in case you are watching your intake.
Whole Grains
Whole grains, such as oatmeal, quinoa, millet, bulgur and barley, are brown and have high nutrient values. Not only do they contain antioxidants, but they are also high in fiber and phytonutrients. Adding these to your diet can protect against certain forms of cancer and also lower your cholesterol levels according to the University of Montana. As an added benefit, high fiber foods control weight by filling you up. This is also the case with fruits and vegetables. Foods derived from whole grains are also not white, such as whole wheat bread, whole grain pasta and whole grain cereal.
Beans
Beans, known also as legumes, are high in fiber, B vitamins, iron and protein. All forms are not white, except white beans. Even this variety contains the same high-nutrient content of the other types.
Beef
Beef is high in protein and red before preparation. Being that it is high in saturated fat, beef should be consumed in moderation. According to the American Heart Association, saturated fat increases cholesterol levels, raising your risk for stroke and heart disease. Your best bet is to choose lean cuts of beef like eye of round, sirloin tip and top round roast. Ground beef comes in lean varieties as well. You will see this listed on the package.
Pork
Ham, bacon and sausage are non-white forms of pork. In similar fashion to beef, these foods are high in protein, but also high in saturated fat. They also contain a high amount of sodium that needs to be taken into consideration when you have high blood pressure.
