The 4 white devils (food) on our plates

What Is White Food?

When we think ‘white’, our thoughts automatically go to attributes like purity and goodness, but nutritionally speaking, white can be evil and destructive. White foods also go by the nicknames of ‘simple carbs’, ‘refined carbs’ or the ‘bad carbs’.

The term white food generally refers to food, which is white in color and has been processed and refined by using different chemicals. All the refining and processing eventually strips these foods of their natural colors and most of the nutrients, leaving them poor and worthless ‘white’ substances.

The big four in this category are white sugar, white flour, white rice and white potatoes.

Why are these white foods worthless?

1) White carbs are less satisfying than complex carbs. They trigger a cycle of food craving. The body absorbs processed grains and simple sugars relatively quickly spiking blood sugar that triggers a release of insulin. In a couple of hours after eating, hunger returns.

2) White carbs provide little nutritional value other than calories as they’re robbed of most nutrients while being processed.

3) White carbs are easy to overeat as they’re lesser in volume and easier to ingest.

4) White carbs lead to weight gain as they don’t satiate easily, and most of these are converted into fat which leads to weight gain.

5) White carbs are likely to trigger gas and bloating.

Pinpointing the Pale Culprits

 1) White Sugar

White sugar is high in calories, with a single teaspoon containing 16 calories. All cookies, candies, desserts, pastries, cakes, mithais and sweetened sodas that have white processed sugar are bad carbs. One does not need white sugar to meet the carbohydrate requirement as plant foods such as fruits, vegetables and grains can provide with all the carbohydrates needed by the body. People, who regularly consume refined sugars, are at a great risk for developing tooth decay, obesity, and type II diabetes.

2) White Flour
White flour is a highly processed and refined product made of grains that have been stripped off their natural parts, namely the bran, the kernel and the germ. Pastas, breads, pastries, pizza, cereals and other snack foods made with white flour qualify as white foods that are intestine-clogging, diabetes increasing and nutrient deficient foods.Thanks to the lack of fiber, it leaves people nutritionally deficient and constipated.

3) White Rice
Similar to the removal of the wheat kernel, white rice also has the germ and bran removed. The rice grain is then polished using glucose or talc which leaves the rice depleted in nutritional value. White rice and other refined grains may lead to an increase in type 2 diabetes.

4) White Potatoes
Potatoes are a high glycemic food and eating too many of them may increase your risk of developing type 2 diabetes, blood sugar imbalances and poor appetite control. Many fast foods are potato-based, such as French fries, potato chips, fried hash brown potatoes and mashed potatoes that are completely avoidable.

Children and the white devils

While these 4 white foods mean only trouble and empty calories for the health of your children without any value addition, the question is whether one should kick these out of their lives completely. It’s a given that carbohydrates are necessary in your child's diet, but should mostly be limited to ‘good carbs’ like vegetables, fruits, whole-grains like oatmeal, brown rice or whole-grain bread or pasta.

In Conclusion

As a parent one does not have to totally banish white rice,white potatoes or the birthday cake from your little one’s plate as long as it does not become a regular affair for them.The bottom line is that white, refined foods can be part of your child’s diet, but with moderation.

The final verdict is that while it’s time for you to kiss the white devils goodbye for good, your young ones can enjoy some of these refined carbs like white rice and white potatoes in moderation.