White Foods Good or Bad?

Morning all,

This weeks #TrainingTips post is a hot topic and one that is miss-guided.

White foods have gotten bad press in recent years, with anything white being labeled as bad for you and can also limit your fat burning potential.

But is this actually true? 

The Biggest culprit for these allegations is the humble white potato.  People that tend to turn their nose up at the white potato also tend to have deep reservations against bread, rice and pasta too and always go for their brown or wholegrain counterpart.  While I myself tend gravitate to more of the wholegrain food options, I still do consume white foods too.

White and wholegrain foods can both be consumed as part of a healthy diet and lifestyle.  Yes some more refined white foods like bread, rice and pasta may be of more benefit to you when your body in a glucose sensitive state post exercise, but this doesn’t mean this is the only time you can get away with eating them.

For the purpose of this article I’m going to try and defend the beloved spud.  One because a lot of people beliefs are incorrect and two I do love a good jacket potato.

White Foods Good or Bad?

Image Source: © Moniphoto | Dreamstime Stock Photos & Stock Free Images & © Nitr | Dreamstime Stock Photos & Stock Free Images

So comparing the white potato against the preferred orange sweet potato.

Both are nutritious, energy rich and full of vitamins and minerals, and there are about 9,000 varieties of them ranging in colour and size.  When comparing their raw macro make-up there really isn’t a huge amount between them.  However when examining there carbohydrate make-up more closely there is some major differences.  The white potato is higher in starch then the sweet potato, but the sweet potato contains around 7 times the amount of sugar as the white potato.  Bet you didn’t see that one coming did you?

Both white potato’s and sweet potato’s are high in carbs, but once costumed they don’t act the same in the body as normal high carb foods do.  This is due to the resistance starch content and the glycemic score of the potatoes.  Under testing the white potato and sweet potato both have differing levels of starch and sugar content and this can change  under different preparation and cooking methods.  But not one comes out as a bad guy.  Because neither of them are.  Where you will have one higher in starch, the other will be higher in sugar.  But you need to worry about is they’re both packed full of essential nutritious, antioxidants, phytonutrients, vitamins and minerals.

If you want to read into more depth of this study check it out here.


So while we’re on the white bandwagon here’s some more white foods that you shouldn’t be shying away from:

  • Mushrooms
    • They’re low in calories, fat-free, cholesterol-free, and gluten-free, with barely any sodium. Plus, they’re loaded with selenium, potassium, riboflavin, niacin, and vitamin D.
  • Cauliflower
    • Are an important member of the cruciferous family, along with broccoli, cabbage, and Brussels sprouts. Cauliflower contains sulphur compounds that are associated with fighting cancer, strengthening bone tissue, and maintaining healthy blood vessels.
  • Garlic
    • Brings flavour to any dish along with the benefit of keeping colds and flu at bay since its antioxidant properties can help boost your immune system.
  • Onions
    • Contain an anti-inflammatory chemical within called quercetin. Quercetin’s benefits include easing discomfort from arthritis, as well as reducing risks associated with cancer, heart disease, diabetes, and a stronger immune system.

White food sources should not be seen as the cause of people’s inability to lose body fat, as white foods themselves are not to blame.  One of the root causes for this issue is people’s lack of control over correct portion size and knowing how to build a healthy plate.  The bottom line is you want to have a colourful plate but don’t be afraid if some of that is white (yes I know white is not a colour, it’s a shade).

White Foods Good or Bad?

Image source : © Spe | Dreamstime Stock Photos & Stock Free Images

If you have questions on what’s best to eat and when as well as any other nutrition information, check out my blog as I’ve bound to of talked about it at some point.  If it’s not there drop me a message and I’ll make sure it’s covered in the near future.


Have a great weekend.


Stay strong and live, love and laugh!







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