5 White foods that should be on your plate

Here’s why white foods should feature on your rainbow coloured diet

You’ve probably heard it a couple of times, when it comes to food, brown is always better. Be it brown bread, wheat pasta, or whole wheat crackers - they are all considered healthier in comparison to their paler counterparts. White foods have gotten a bad rep thanks to nutritionally-stripped down refined foods. Agreed, white flour, salt and sugar should be consumed in small quantities, but when it comes to fresh fruits and veggies, white packs as much of a nutritional punch as any other colour.


This crunchy veggie is a great source of antioxidants and vitamins A, B, C and K. According to research, just one cup provides 3/4th of the daily recommended amount for vitamin C. Studies suggest that it is also beneficial for pregnant women, as it is rich in folate. Besides, cauliflower also contains calcium which helps strengthen your bones and teeth, thereby helping prevent osteoporosis.

White beans

White beans are a powerhouse of fibre, which in turn can help lower blood cholesterol levels. Besides, these beans are also a good source of protein and can help you stay full for a longer time, keeping hunger pangs at bay. If you want to shed a few kilos, white beans make for the best snacking option.



Yes, they make you cry, however, they're heart healthy and fight cancer. Onions contain quercetin, an antioxidant whose benefits are numerous. From helping balance blood sugar levels to boosting your immunity, this root vegetable is a hidden gem. Onions also contain polyphenols, which control chronic inflammation, prevent any heart disease and type 2 diabetes.


Made from soybeans, just four ounces of tofu is said to contain about 17 grams of protein. Little wonder why it’s a great source of protein for vegetarians. In addition to containing all 8 essential amino acids, it is also an excellent source of iron, calcium and other micro nutrients and vitamins. That automatically makes tofu a good food for your ticker. 



White mushrooms are an abundant source of copper and phosphorus, both of which benefit your bones. While phosphorus helps increase bone density, copper prevents your bones from becoming brittle. They also help in increasing the absorption of iron in the body, thereby preventing anemia. Need we list more reasons to eat these pale wonders?

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