What Can You Eat on the No White Diet?

Eating large amounts of highly processed foods may increase your risk for weight gain, according to a study published in "Health Economics" in February 2011. One way to limit the amount of processed foods you eat -- and generally eat healthier -- is to try the No White Foods Diet. By keeping most white foods out of your diet, you eliminate many processed foods that often contain high amounts of sugar or white flour.

Sweet potatoes for sale at a market. Credit: mktordonez/iStock/Getty Images

Fruits and Vegetables

You can eat all fruits and vegetables except for potatoes and white beans on this diet. Other white vegetables, such as parsnips and cauliflower, are exceptions to the "no white" rule, because they don't have the same effect on your blood sugar levels as potatoes. Replace potatoes and white beans with more brightly colored vegetables, such as sweet potatoes or kidney beans. Some proponents of this diet also say to avoid fruit juice.

Protein and Dairy

Most protein-rich foods are included on the No White Diet, even white fish and white meat chicken. Nuts and non-white legumes can be part of this diet, as can eggs, including egg whites. Dairy products are a bit controversial, with some versions of the diet allowing skim milk but not cheese or butter, and others not allowing milk at all.

Grains and Cereals

Whole grains are allowed on this diet, but not white rice, regular pasta or anything made with white flour. This eliminates most commercially produced baked goods. Oatmeal and brown rice are nutritious grain choices available to people following the No White Foods Diet. Whole grain breads and whole wheat pasta are included as well, as long as they don't contain any added sugar.

Other Foods

Some versions of this diet allow artificial sweeteners and agave nectar, while others recommend avoiding artificial sweeteners to help you limit sugar cravings and make sticking to the diet easier. You can't have many solid fats, which are white, but you can consume olive oil.

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