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6 White Foods — And What To Eat Instead

Be it white bread, white rice, or anything that looks white and appetizing, they might not be as good for your health in the refined state. So here are some foods you need to avoid.

Much of the white foods we know include simple sugars that quickly raise insulin levels in the blood and provide few nutrients. This insulin spike would be followed by a precipitous drop, quickly making you feel hungry again and boosting your desire to eat more junk food. Snacking often on such poor caloric would lead to a calorie surplus and, ultimately, weight gain. It concerns that processed white food has become the norm in the average American’s diet at the expense of whole grains and healthful meals. Obesity, type 2 diabetes, and heart disease are all apparent risks associated with eating this way. Substitute low-glycemic, nutrient-dense foods for these high-glycemic options if you’re trying to slim down by shedding excess pounds.

White rice

Instead of eating white rice, you should eat brown rice. It doesn’t matter if you eat white rice versus brown rice as long as you don’t overdo it, although refined white rice is high in simple carbohydrates and poor in fiber. White rice isn’t as healthy as brown rice since it lacks fiber, complex carbohydrates, calcium, iron, and antioxidants.

Refined sugar

Rather than using refined sugar, try jaggery or stevia leaves. Cutting out white sugar is your best bet if you want to lose weight quickly and easily. Every time you eat refined sugar, your brain triggers the production of dopamine, a “feel-good” hormone that has comparable effects to addictive narcotics. Choose healthier options like jaggery to break the cycle; it helps the body get rid of impurities, making breathing more accessible, and it’s better for you than refined sugar because it contains potassium, iron, or other minerals.

White bread

Avoid white bread and eat brown or multigrain bread instead. White bread and other refined carbohydrates are harmful. Should you thus refrain from eating any white bread at all? If you’re trying to lose weight, you should avoid white bread and instead choose whole wheat or even whole grain varieties. Choose bread that is either 100% whole grain or 100% whole wheat, containing at least 3 grams of fiber and no more than 3 grams of sugar per slice.

White salt

Instead of using white salt, try using rock salt. As salt is essential for electrolyte balance or other biological processes, it should always be included in the diet. The nutritional profile of other accessible alternatives is, however, superior. Among them, rock salt has a respectable amount (about 84) of the trace minerals the human body needs. Contrarily, some brands of white salt come in pre-packaged containers with bleaching and anti-caking ingredients.


Substitute avocado, Greek yogurt, or hummus for mayonnaise. Mayonnaise causes rapid weight gain because of its high calorie and oil content.

Sweetened Condensed Milk

Try alternatives like coconut milk, soya milk, or almond milk to sweetened milk. It’s common knowledge that condensed milk is a calorie sugar bomb. On the other hand, coconut milk, soya milk, and almond milk all contain monounsaturated snacks and have remarkable fat-burning qualities.

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