If you’re looking to lose weight and get a handle on your blood sugar, you may want to consider the No White Foods Diet, often known as the No White Diet.
Proponents argue that most white foods are harmful because they are highly processed, heavy in carbohydrates, and low in nutrients.
Thus, by removing the white foods from your plate, you are supposed to set yourself up for a more nutritious diet that encourages weight loss and restores blood sugar equilibrium.
Most health experts would agree that basing your dietary choices purely on a food’s colour is an oversimplified way to approach healthy nutrition.
However, this dietary method may have some merit, especially if it helps you limit your consumption of ultra-processed foods in favour of more nutrient-dense ones.
Here are 7 white foods – and what to eat instead.
1. White bread
On the No White Items Diet, you’re not allowed to eat any foods that are prepared with white flour, which means no white bread, crackers, pastries, or breakfast cereals.
Since the germ and bran are removed from the grain during the milling process, the majority of the grain’s fibre, vitamins, and minerals are lost (1Trusted Source).
In the end, you get a product that is high in carbohydrates but low in beneficial fibre and protein.
White bread may contribute to weight gain because of its low nutritious content, according to the research (2Trusted Source).
You may have better luck losing weight if you cut back on white bread and other refined grain products.
Healthier swap: whole grain bread
Flour that includes the germ and bran is used to make whole grain breads, crackers, and breakfast cereals (1Trusted Source).
This means that the finished product is more similar to its natural, white form in terms of its nutritional worth, rather than being refined and stripped of its nutrients.
Also, unlike white bread, consuming whole grain bread does not appear to promote weight gain (2Trusted Source).
Better nutrients and more fibre will help you feel full on fewer calories, which can aid in sticking to your calorie budget.
Swap your white bread for whole grain breads and bread items where a whole grain is listed as the first ingredient, like whole wheat or oats, to enjoy these advantages.
2. White pasta
Flour that includes the germ and bran is used to make whole grain breads, crackers, and breakfast cereals (1Trusted Source).
This means that the finished product is more similar to its natural, white form in terms of its nutritional worth, rather than being refined and stripped of its nutrients.
Also, unlike white bread, consuming whole grain bread does not appear to promote weight gain (2Trusted Source).
Better nutrients and more fibre will help you feel full on fewer calories, which can aid in sticking to your calorie budget.
Swap your white bread for whole grain breads and bread items where a whole grain is listed as the first ingredient, like whole wheat or oats, to enjoy these advantages.
Healthier swap: whole grain pasta
Pick whole-grain pasta if you’re looking to improve your diet’s overall health.
Increased fibre in whole grain pastas means more satiety per serving. In addition to aiding in blood sugar regulation, the additional fibre can decrease the body’s digestion of the carbs (4Trusted Source).
Vegetable or bean-based pastas are some alternatives to traditional wheat-based pastas.
Despite a subtle difference in texture, legume-based pastas typically provide even more protein and fibre than most grain-based types.
3. White rice
White rice is a kind of the refined grain family that also includes white bread and pasta.
You’re undoubtedly pretty familiar with white rice, which you know to be starchy and fluffy because the bran and germ were removed during the milling process.
White rice is not inherently unhealthy, but it lacks many essential nutrients.
White rice is low in fibre and protein, so eating too much of it can lead to health problems including obesity and diabetes (5Trusted Source).
Healthier swap: brown rice
The most obvious and straightforward alternative to white rice is brown rice. Brown rice is simply refined white rice that has been subjected to less processing.
It’s the same plant as white rice, but you receive more nutrition out of brown rice because of the increased levels of fibre, vitamins, and minerals.
In addition, studies have indicated that brown rice has a considerably smaller impact on blood sugar levels than white rice (5Trusted Source).
Black rice, quinoa, and bulgur are some more whole grain options to try if you either dislike brown rice or are looking to switch things up a bit.
4. White sugar
As could be expected, white sugar is off limits on the No White Foods Diet. Brown sugar, honey, turbinado sugar, maple syrup, and agave nectar are all forbidden on most variations of the diet.
In common parlance, these are all added sugars. They contribute little to your diet beyond empty calories.
Simple carbohydrates, of which added sugars are mostly composed, require extremely little digestive effort. They enter the bloodstream rapidly and may exacerbate hyperglycemia.
It is simple to consume too many calories from added sugars because of their high density even in tiny servings.
Weight gain, heart disease, and type 2 diabetes are just some of the ill effects that have been associated to them (6Trusted Source).
Healthier swap: fruit
If you’re trying to satisfy your sweet appetite without adding more sugar to your diet but are having trouble doing so, try eating more whole fruits instead.
The simple sugars found in fruits are chemically indistinguishable from those found in table sugar. They include sugar, but also vitamins, minerals, fibre, and antioxidants, which reduce the negative consequences of sugar consumption (7Trusted Source).
5. Salt
While most people picture a white food when they think of salt, other colours are available too.
While a moderate intake of salt is required for good health, the Western diet typically includes far too much of this mineral, with the vast majority of salt coming from highly processed foods (8Trusted Source).
Heart disease, stroke, obesity, and kidney disease are just some of the issues that can arise from consuming too much salt (8Trusted Source).
Many of the white foods that are off-limits on the No White Foods Diet are also included in processed foods including canned goods, sauces, and ready-to-eat meals.
6. White potatoes
There is no evidence that eating white potatoes is harmful. They include many beneficial minerals, including potassium, vitamin C, and fibre (10Trusted Source).
However, the common methods of preparation have given them a bad name as a health food.
Weight gain and other unfavourable health effects are more likely to occur when white potatoes are prepared in less healthy ways, such as frying or serving them with salty, high calorie toppings like gravy (10Trusted Source).
Additionally, many contemporary eating patterns only rely on these white potato recipes as a vegetable staple, while omitting other types of vegetables.
Therefore, if white potatoes are your go-to food, branching out into a wider variety of coloured vegetables is a great way to increase your intake of essential nutrients.
7. Animal-based fats
Animal fats are generally considered “white” and discouraged on the majority of No White Foods Diet plans.
White animal fats are typically saturated fats found in foods like meat and dairy.
If you’re following the No White Foods Diet, you should only eat very lean meats and fat-free dairy products.
Saturated fats are not intrinsically bad, much like many of the other white foods.
However, some people may develop excessive cholesterol and an elevated risk of heart disease if they consume too much of them (13Trusted Source).
Healthier swap: plant-based fats
It has been found that replacing saturated fats with unsaturated fats from plants can help lessen the risk of cardiovascular disease (13Trusted Source).
If saturated fats from animals make up the bulk of your daily fat intake, trying switching to unsaturated fats from plants like olive and avocado oil.
Nuts, seeds, avocados, and olives are all whole foods that are rich in unsaturated fats that are good for your heart.
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