Eat The Rainbow - White

Danielle Farias
July 21, 2021

Our Eat The Rainbow series has come to an end. We hope you've learned something new and feel a little more confident at creating a rainbow on your plate. We're ending this series with a color that's not "technically" in the rainbow but an important color for the rainbow on your plate, which is WHITE.

White is a tricky color because we want it in the form of fruits and vegetables, not dairy and white flour. For most, dairy and white flour are an inflammatory and is not beneficial for overall health and cell regeneration. But if you do consume dairy or white flour, that's ok. Just remember to keep it in moderation and make sure there are some of the other colors we've learned about in this series in your meal so you're benefitting from those natural nutrients.

Benefits of naturally white foods:

  • Aids in digestive health
  • Encourage weight loss
  • Improve memory
  • High in antioxidants

Below are the featured fruits and vegetables picked out to end our series on.

1. Cauliflower -

"Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients." 1 Cauliflower can be incorporated into meals easier more now than ever. With the availability of cauliflower pizza crusts, cauliflower rice, etc. It's easy to swap your grains for a low calorie, high fiber cauliflower substitute.

2. Garlic -

Garlic is a well-rounded allium (part of the onion family) with endless benefits. It has potent medicinal properties that are commonly used to combat colds and flu's. And, it may help detoxify heavy metals in the body due to its sulfur compounds. The benefits list of garlic is a long one as it seems there's nothing it can't do! Add in that extra garlic to your next dish and just remember all the extra health benefits you'll be getting from it.

3. Coconut -

Another white food that's been transformed into many different forms with great added health benefit. Coconut is full of a healthy fat called medium-chain triglycerides (MCTs). Your body metabolizes MCTs differently than other types of fats, absorbing them directly from your small intestine and rapidly using them for energy. Coconut can easily be added to your diet so you can benefit from eating those healthy fats.

4. White Peaches -

White peaches are packed with nutrients and antioxidants. The fresher and riper the fruit, the more antioxidants it contains. Peaches are also good for digestive health since they're a good source of fiber.

5. Garbanzo Beans/Chickpeas -

Garbanzo beans, or also known as chickpeas, are nutrient packed and a great source of protein and fiber that may help with appetite control. "Protein and fiber work synergistically to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in the body." 2  

6. Mushrooms -

"Mushrooms are a low-calorie food that packs a nutritional punch. Loaded with many health-boosting vitamins, minerals, and antioxidants, they’ve long been recognized as an important part of any diet. For instance, mushrooms raised with exposure to ultraviolet light are a good source of Vitamin D, an important component in bone and immune health." 3

7. Onion -

Like many of the other white foods listed, onions are high in nutrients and antioxidants. What's unique about onions though, is they have antibacterial properties and can fight potentially dangerous bacteria. Onions are a staple in kitchens around the world. They give flavor to savory dishes and can be enjoyed either raw or cooked. Not to mention, they can boost your intake of fiber, vitamins and minerals. 4

8. Jicama -

"Jicama contains many important vitamins and minerals, including vitamin C, folate, potassium and magnesium. It’s low in calories and high in fiber and water. It also contains antioxidants, including vitamins C and E and beta-carotene...It also contains a type of prebiotic fiber that feeds beneficial gut bacteria. Healthy gut bacteria reduce the risk of developing obesity, heart disease and diabetes. " 5

We hope you enjoyed this series! If you ever need help or guidance incorporating more color on to your plate schedule an appointment with one of our highly qualified Dietitians.

Remember to eat the rainbow and have as much variation in natural colors on your plate as possible!

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