If you’re a fan of carb-rich white foods, you will be pleased to hear that they can actually be beneficial for your health and weight management. Contrary to popular belief, not all white foods are created equal. And it’s essential not to make blanket assumptions about them. While highly processed white foods like sugar, flour, and bread are not the best options for maintaining a six-pack. Other natural white foods can contribute to a balanced diet and provide essential nutrients.
A recent study published in Nutrition and Diabetes highlighted some interesting findings related to pasta consumption in Italy as part of the Mediterranean diet. Surprisingly, pasta intake has a negative association with BMI, waist circumference, and waist-to-hip ratio. Meaning that those who ate pasta tended to have smaller waists and weighed less. However, it’s crucial to understand that these positive effects are not solely due to the colour of the food. But rather the overall dietary patterns and portion sizes.
The key to incorporating white foods healthily into your diet is to be mindful of portion sizes. Foods like pasta, cereal, bread, and pizza can be part of a well-balanced meal when consumed in appropriate amounts. Rather than centering your entire meal around these items. Use them as side dishes and complement them with colourful vegetables, fruits, and protein sources. Moderation is the key, as the saying goes, “the poison is in the dose.”
Registered Dietitian Nutritionist, Frances Largeman-Roth, who authored “The Carb Lovers Diet” and “Eating in Color,” suggests that pasta can be an excellent vehicle to encourage the consumption of nutrient-rich foods like vegetables, pulses, and fresh herbs. Similarly, potatoes can be utilized as a base for creating a well-balanced meal by topping them with vegetables and lean protein sources.
Carbs are an essential source of energy for your body and brain. Completely eliminating them from your diet may leave you feeling drained at work and during exercise. Therefore, it’s essential to include a variety of unprocessed white foods in your diet. Cauliflower, white beans, onions, and similar foods are excellent choices that provide fibre, vitamins, and minerals to support your overall health.
In summary, remember these three key points:
- Use “white” foods like pasta and bread as a part of your plate, but not the main focus of the meal. Balance your plate with appropriate portions of lean protein and colourful vegetables to enhance the nutritional value of your meals.
- Embrace a variety of unprocessed white foods like cauliflower, white beans, and onions, to reap the benefits of fibre, vitamins, and minerals that they offer.
- Understand that no single food, ingredient, or colour should determine the success of your diet or overall health. Moderation and balance are essential factors for a healthy lifestyle.