The No White Food Diet is an eating pattern that is based upon the notion that eliminating all processed white coloured foods from the daily diet can help to promote weight loss and improved blood sugar control. The tops to avoid in this pattern are white flour, white rice, white salt, white sugar, and white oils, stressing the importance of eliminating anything refined. Those who support this meal plan suggest that most white foods are unhealthy, and they have likened them to white food death as many have been heavily processed, are high in carbs and they contain fewer nutrients than their more colourful counterparts. By removing these white coloured foods from your diet it is suggested to set yourself up for a more nutritious diet that will promote weight loss and restore blood sugar balance. Most health experts would disagree and suggest that basing dietary choices strictly on food being white is an oversimplified way to approach good nutrition. Also if followed to the letter, this would exclude healthy choices such as white mushrooms, Garbanzo beans, onions, garlic, turnip, and cauliflower from the diet. That being said this strategy may have a little merit, especially if it helps you to reduce the intake of ultra-processed foods in favour of more healthy nutrient-dense choices. For example replacing white rice with brown rice, swapping out white bread for whole-grain bread, or stopping one from overdoing it with added sugars and salt.
Avoiding white refined flour and processed foods may help in weight loss. If you are of those who are puzzled by all the fad diets around clouding your judgement, you may follow this simplified approach to mend your eating habits. No-white diet simply implies elimination of foods with white flours, starch and sugar. These foods are highly processed, contain high amount of carbohydrates and starch, have high glycaemic index value, and offer lower nutritional value as compared to their colourful peers. Discarding or limiting these foods may help you lose weight and may also help in stabilising blood sugar level. Why Avoid White Foods? Moreover, they fail to keep the stomach full for long, which causes us to consume excessive calories. Also, foods like these are not appropriate for diabetes diet. Opt for brown bread, oats bread or multigrain bread in place of white bread. Avoid white rice by choosing whole grains like brown rice, black rice or quinoa.
Eating large amounts of highly processed foods may increase your risk for weight gain, according to a study published in “Health Economics” in February 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. 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.