- contains 26% of your DV for fiber, 48% vitamin C, 13% thiamin, 21% niacin, 46% vitamin B 6, 21% folate, 18% iron, 21% of both magnesium and phosphorous, 46% potassium, 18% copper, and 33% manganese.
- Yogurt: One cup of plain nonfat yogurt is 137 calories and 14 grams of protein (28% DV), 34% riboflavin, 25% vitamin B 12, 16% pantothenic acid, 49% calcium, 49% calcium, 18% potassium, and 16% zinc.
After reviewing the list above, it does not make much sense why anyone would want to exclude these foods from their diet, and that is before we delve into the phytonutrients and other healthful properties that do not appear in a nutrition database. The rules of saying “no white food” are arbitrary and hard to pin down; take cheddar cheese for example, which has been colored yellow, but is originally white. There are people who will eat cheddar cheese, but shun mozzarella, ricotta, etc. Alas, brown sugar is white sugar with molasses added to it; sugar is sugar, and replacing white sugar with brown sugar makes no difference to the nutritionals of the final product. What about white whole-wheat bread or whole-wheat pizza crust, or quinoa and barley, which are a kind of creamy white?
It makes so much more sense, if your end goal is to cut back on refined starches and sugar (a noble goal), to just cut out as many processed foods as possible from your diet. If the ingredient list resembles the length of War and Peace , put it back on the shelf, but please do not cut out nutrition-packed foods such as white beans or milk in your attempt to avoid a color.
References and recommended reading
Lynn D. White foods to avoid. Livestrong website. http://www.livestrong.com/article/389721-white-foods-to-avoid/. Updated March 26, 2011. Accessed April 12, 2016.
SELFNutritionData website. http://nutritiondata.self.com/. Accessed April 12, 2016.
Zelman KM. The truth about white foods. WebMD website. http://www.webmd.com/diet/obesity/truth-about-white-foods. Accessed April 12, 2016.