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Elimination of White Flour, White Sugar & White Pasta From Your Diet

by
author image Natalie Stein
Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.
Elimination of White Flour, White Sugar & White Pasta From Your Diet
Skip the white sugar in your coffee to save calories. Photo Credit Coffee and white sugar image by Anna Marinova from Fotolia.com

White flour, white sugar and white pasta are refined carbohydrates, and avoiding them for your diet can speed up your weight loss. Your diet program should include room for the occasional treat so that you are able to stick to the diet without feeling deprived of your favorite foods. A nutritionist can help you develop a balanced diet that meets your needs.

Food Choices

If you are avoiding white flour, white sugar and white paste, your diet does not include white bread, refined pasta, such as macaroni or spaghetti, cakes, cookies, pies, pastries or other desserts made with white sugar, such as ice cream and pudding. You can have whole-grain carbohydrates, such as whole-wheat bread or pasta. You can also have foods sweetened with other sugars, such molasses. Nuts, beans, oils, dairy products without added sugar and meats, poultry, fish, shellfish and eggs are also allowed. Be careful to avoid mixed dishes, such as pizza and sandwiches.

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Effects on Weight

Eliminating foods with white flour, white sugar and white pasta can help you create the calorie deficit you need in order to lose weight. The typical American diet provides hundreds of calories per day from foods with these ingredients, such as breads, desserts, pasta dishes, candies and sugar-sweetened beverages, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. You can only lose weight if you reduce your total calorie intake, and you will not lose weight if you replace the calories from white flour, sugar and pasta with other calories, such as from other sugars, including brown sugar and honey, high-fat foods or other grains.

Potential Nutritional Benefits

The nutritional quality of your diet may improve when you eliminate white flour, white sugar and white-flour pasta from your diet if you emphasize nutrient-dense foods instead. Choosing products made with whole-grain flour, such as whole-wheat bread or spaghetti, may lead to a higher intake of dietary fiber, according to the Mayo Clinic. White sugar does not provide any essential nutrients, and you can get more nutrients by avoiding sugary, unhealthy foods, and instead getting your sugars from nutritious foods, such as milk products and fruit, which naturally contain sugars.

Considerations

Fortified refined grains, including white flour and pasta, are rich sources of thiamin, riboflavin, niacin, folic acid and iron, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. If you eliminate these foods from your diet, be sure to include other sources of these essential nutrients to prevent deficiencies. Even when you eliminate refined starches and white sugar, it is still important to limit your intake of other unhealthy dietary components, such as saturated fats, which may raise your cholesterol levels.

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References

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