However, there are a number of specific foods that you will want to avoid in almost every circumstance.
This is because they provide virtually no health benefits while posing plenty of health risks. Before talking about why white foods are bad for us, and why they are the NUMBER 1 cause of your bulging tummy fat, let’s understand what constitutes into the category of white foods.
In simple terms white foods generally refers to foods that are white in colour and that have been processed and/or refined (read more here).
This includes flour, rice, pasta, bread, cereal, and simple sugars like table sugar and high fructose corn syrup.
Especially for those who are trying hard to lose weight, taking white bread, white rice and white pasta out of your diet can be very helpful.
This is because of the way your body processes these four foods, they can lead to cravings for carbohydrates, also known as sugars. By eliminating them, you will be able to decrease food cravings, thus in turn making it easier to eat less and also lose weight.
When it comes to white foods the main problem is that they trigger a cycle of food craving. After you eat them, they release a sudden spike of sugar in your bloodstream.
This in turn leads to your our body responding to that extra sugar by releasing insulin. After eating foods like these, your blood sugar level goes up quickly, and your body may release more insulin than it actually needs. This extra insulin causes the blood sugar to drop lower than the normal levels which will make your body crave for more carbohydrates.
Thus in an hour or two after eating, you are hungry again. If you eat these foods, then yet again your blood sugar triggers, starting the cycle over.
For instance, white bread contains a lot of sugar and it doesn’t have the ability to keep you satisfied, so within a few hours you are likely to find yourself feeling hungry and reaching for something to eat.
Thus, you should replace your white bread with either whole grain or whole wheat bread whenever possible.
Rice is a staple carbohydrate food for most of the parts of the world. The white rice that we generally consume has been stripped of its fiber and nutrients.
This makes it high in starches and easily converted to sugar in your body. A healthier choice is eating brown rice as it is high in fiber and nutrients such as vitamin B-12. With brown rice you can eat less and feel full faster.
The white food many of us would find hardest to give up is sugar. Other than just calories, in whichever form sugar provides few nutrients. Some experts opine that eating sugar helps lead to cravings for more sweets – and, of course, it can lead to cavities.
A single teaspoon of white sugar contains 16 calories. Although white sugar is a carbohydrate, you do not need white sugar to meet your carbohydrate requirement. Fruits, vegetables and grains can provide you with all the carbohydrates you need.
To keep yourself from overdoing the white foods in your diet, you can check the Nutrition Facts panel on food labels to find out the total carbohydrate, fiber, and sugar content of food products.
Also, you must read the list of ingredients. Try looking for breads, pasta, and other carbohydrate foods that list whole grains as their first ingredient. To keep your sugar level in check choose foods that offer some nutritional value, like yogurt or whole-grain cereals.