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What you need to know about white foods!

We often hear that “white foods” are bad for us, but many of us don’t know why. I want to help explain which “white foods” are unhealthy, and help you to make better decisions when eating and food shopping.

Unhealthy white foods, also called “bad carbs,” commonly refer to processed grains and simple sugars. Foods in this category include sugar, baked goods made with white flour, white-flour pasta, crackers, and cereals. The body absorbs processed grains and simple sugars quickly, which leads to an increase in blood sugar. This spike in blood sugar can make you feel hungry just an hour or two after eating, and can be dangerous for diabetics. “Bad carbs” are also processed and refined. This means that the natural goodness (vitamins and minerals) in the food is stripped out during processing. In some cases, vitamins and minerals are put back in the food and these products are labeled “enriched;” but in no way do “enriched” foods come close to having the nutritional qualities of the food in its natural form.

But not all white foods are bad. Healthy white foods, or “smart carbs,” are more filling and nutritious than refined foods, and stave off excess weight gain. In addition to fruits, vegetables, and whole grains, try these healthy white foods, which should be eaten unprocessed and in their natural state:

• Cauliflower
• White Asparagus
• White Beans
• Endive
• Garlic
• Ginger
• Jerusalem artichokes
• Jicama
• Mushrooms
• White nectarines
• Onions
• Parsnips
• White peaches
• Pears
• Potatoes
• Shallots
• Turnips
• White corn

Recipe of the Month:

Watermelon Summer Salad

Yield: 6 servings

Prep time: 25 minutes

Cooking time: N/A

Ingredients:

• 3/4 cup halved, thinly sliced red onion
• 1 tablespoon fresh lime juice
• 1 1/2 quarts seeded, cubed watermelon
• 3/4 cup crumbled feta cheese
• 1/2 cup pitted black olive halves
• 1 cup chopped fresh mint
• 2 tablespoons olive oil

Directions

1. Place the onion slices in a small bowl with the lime juice. The acid of the lime will mellow the flavor of the raw onion. Let stand for 10 minutes.
2. 2. In a large bowl, combine the watermelon cubes, feta cheese, black olives, onions with the lime juice, and mint. Drizzle olive oil over it all, and toss to blend. Dig in and be prepared for a pleasant surprise!

via AllRecipes.com

In the News...

Back in February of this year, our DietsinReview.com team posted an article about a mother suing the Ferrero Corporation, which owns Nutella. Her lawsuit was based on the Nutella advertising campaign, which promotes the hazelnut spread as a healthy breakfast option for kids. Contrary to what the commercials tell us about Nutella, the reality is that eating Nutella is like eating a candy bar. There are 200 calories in just two tablespoons of Nutella—plus 21 grams of sugar and 11 grams of fat. Similarly, a serving of peanut M&Ms has 240 calories, 25 grams of sugar and 13 grams of fat. It’s unfortunate that Nutella is being promoted as a great way for kids to start the day. Check out our back to school guide that lists healthy breakfast recipes, which will ensure that your kids are getting healthy fat, whole grains and protein to get their minds ready for a full day of learning.

Giving Back

This month I’m featuring Charity Navigator for the great service they provide in helping you to ensure that your donated dollars are spent in the best means possible. Charity Navigator provides information on over five thousand charities by evaluating the financial health of each charity. The evaluations are simple, easy to read, and free!

I highly recommend checking out Charity Navigator to learn more about the non-profit organizations that you’re considering contributing to. You can also make a donation to Charity Navigator—every penny helps them to keep the lights on and continue to provide this great service.

Action Items

Courtney Crozier from Biggest Loser is back this week with a new and yummy challenge to get Wholly Guacamole in your diet. Watch her challenge and join everyone participating this summer. Introduce healthy white foods into your diet and watch out for the less healthy versions (white flour, white bread, white pasta, etc) Check out the DietsinReview.com blog for the latest in health and fitness.

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