‘No-White Diet' or ‘No-White Foods Diet' is not a diet plan; it's merely a strategy to achieve effective weight loss. If you are of those who are puzzled by all the fad diets around clouding your judgement, you may follow this simplified approach to mend your eating habits. No-white diet simply implies elimination of foods with white flours, starch and sugar. These foods are highly processed, contain high amount of carbohydrates and starch, have high glycaemic index value, and offer lower nutritional value as compared to their colourful peers. Discarding or limiting these foods may help you lose weight and may also help in stabilising blood sugar level.
Why Avoid White Foods?
Dr. Anshul Jaibharat, a therapeutic nutritionist and dietitian who specialises in weight management, says, “Foods with white processed ingredients, namely white flour, biscuits, cheese, sweets, aerated drinks etc. contain bad carbs and lack essential fibre and nutrients. Moreover, they fail to keep the stomach full for long, which causes us to consume excessive calories. Also, foods like these are not appropriate for diabetes diet.
(Also Read: 7 Healthy Alternatives For Everyday Foods And Drinks That May Be Harmful)
Foods made of refined flour should be avoided
What You Should Eat Instead?
Opt for brown bread, oats bread or multigrain bread in place of white bread.
Swap white pasta with wheat pasta, semolina pasta or zucchini/carrots noodles.
Avoid white rice by choosing whole grains like brown rice, black rice or quinoa.
Refined sugar can be easily replaced by brown sugar, stevia, maple syrup or honey.
Black salt or pink salt can work as great alternatives for high-sodium white salt.
Replace white potatoes with green leafy vegetables.
(Also Read: 5 Healthy Whole Wheat Recipes To Help You Ditch Refined Flour)
Nutrient-rich diet with greens and other colourful foods may be good for weight loss.
How Good Or Bad No-White Diet Is?
Judging a food solely on the basis of its colour may not be the best way to follow a healthy diet. There are many foods, white in colour, which are actually good for your health.
White Foods That You Must Eat
Yogurt, cottage cheese, milk, white meats like chicken, coconut, cauliflower – all these foods wear ‘white' with pride. These white coloured foods are a great source of nutrition and also make for a good part of a weight loss diet.
So What You Should Do?
Use your discretion while picking foods. You must know which foods are good or bad for you, no matter what colour they are. Surely, most foods with refined white flour, sugar and starch must be avoided; but we can't just write off all other white foods. The best way to go about your weight loss diet is to exercise moderation, eat as many healthy foods as you can, and exercise regularly. To follow a particular diet, it's best to consult your certified nutritionist.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)