White Foods to Avoid While Dieting

White Foods to Avoid While Dieting

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Potatoes might be in the vegetable food group, but they are a white food that isn't good for your weight-loss plan.

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Although not all white foods are unhealthy, you can color-code your diet to help you lose excess weight. Some types of natural foods, such as grains, appear white because they are processed, removing the darker outer husk. Food products made from these refined grains are low in fiber and nutrients and high in starchy carbohydrates. Some types of dairy and starchy vegetables also merit spots on the list of white foods that won't help you slim down.

White Bread and Pasta

Breads and pastas are staple carbohydrates that make up the basis of the Western diet. The National Institutes of Health advises that carbohydrates should make up less than half the calories you eat, and it is important to choose the right kinds for health and weight loss. Whole-wheat flour has 12.8 grams of fiber per cup, almost four times the amount of that found in white flour, which has 3.4 grams. Choose whole-grain breads and pastas, and use whole-grain flour in your baking to help you shed pounds faster.

White Rice

Rice is a staple carbohydrate food in many regions of the world. But most of the rice Americans eat is refined, white rice that has been stripped of its fiber and nutrients. This makes it high in starches and easily converted to sugar in your body. Brown rice is a healthier choice because it is high in fiber and nutrients such as vitamin B-12; you can eat less and feel full faster.

Hot Potato

If you can't seem to lose weight, potatoes may be the culprit. Baked, mashed, fried or as a bag of chips, no matter how you eat them, potatoes are high in simple, starchy carbohydrates. Harvard Health reports that potatoes topped the list of foods that cause individuals to gain an average of 3.3 pounds every four years. Kick your craving for fries by making kale chips, and snack on homemade popcorn instead of chips.

Whole Milk and Dairy

Full-fat dairy products are other white foods that you should avoid eating to help you lose inches. Whole milk, cream, buttermilk and cheeses are high in fat and can hinder your fight to control your weight. A cup of whole milk at 3.25 percent fat contains 7.93 grams of total fat. Switch to dairy products such as skim milk and low-fat yogurt to get your dose of daily calcium, without the excess fat.