White foods are those that are processed and refined, like refined wheat flour, white rice, white bread, white pasta, and simple sugars like white refined sugar, honey, and high fructose corn syrup.
Bakery and condiment industries, which use refined wheat flour and white sugar as main ingredients, have grown exponentially.
Harmful impacts of white foods consumption
High intake of fast food, croissants, white bread and cheese was inversely associated with poor glycaemic control.
Evidence has consistently linked large consumption of refined sugar, particularly in the form of sugary drinks, with obesity and abdominal fat accumulation that leads to diabetes and heart diseases.
Sugars were directly associated with greater risk of esophageal adenocarcinoma, small intestine cancer and pleural cancer.
Along with pink, blue, and black salts, white table salt is essential to health. But it produces negative health outcomes such as high blood pressure, chronic kidney disease, and osteoporosis when consumed in excess.
Healthy white foods
Some white foods are beneficial for overall health. Few examples include – cauliflower, onion, garlic, radish, mushroom, cashews, sesame seeds.
Suggestions to avoid white foods consumption
White bread can be replaced with whole or multi grain breads, oats that contain more fiber, important micronutrients.
Instead of white sugar, intake of fruits should increase.
White and other salts can be replaced with herbs and spices to bring the desired flavour.
