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Can White Foods Be Good For You?

Can White Foods Be Good For You?

You bet!

Are you familiar with the “No White Foods Diet”?  It’s based on the idea of eliminating white foods like white sugar, white bread, and potatoes in an effort to increase diet quality and support blood sugar balance.  While there is some truth to be found in that statement, unfortunately, grounding diet choices on a food’s color is an oversimplified way of nutrition and you could miss out on key nutrients! 

Have you ever stopped to think about all the foods that are white?  Parsnips, jicama, onions, garlic, cauliflower, dairy and tofu are just a few!  In fact, garlic, one of the most well-known and powerful flavor enhancing white foods has been studied for its immunity and cancer benefits has shown promise for diabetes-induced, and may even support strong and healthy bones. 

Here are a couple of ways to incorporate garlic into your seasonal recipes: 

·       Slice the top off a whole head of garlic, exposing the individual cloves.  Drizzle with olive oil and season with salt and pepper before wrapping in foil and placing on the grill to heat through.  When done, scoop out the soft garlic and serve as an appetizing dip!

·       Fresh garlic can also be a quick flavor enhancer for bottled dressings.  For an extra zing, grate a clove into vinaigrettes before dressing your salad! 

·       Another option is to grate garlic into any marinade for added flavor. 


So next time someone suggests white foods are unhealthy, remember that yes, many white refined foods can indeed be swapped for nutritionally better whole-grain counterparts – but there are many nutritious and whole foods that are white and should 100% be incorporated into a balanced diet. 

Published June 1, 2022

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