Destroying a Dogma: Don't Eat White Food

It's common to hear that "white food" is bad for you. Usually white refers to: Wonder Bread, flour, corn starch. But I'm going to go against the grain, again.

Not all white foods are bad. Consider button mushrooms and onions. Mushrooms are good sources of selenium, riboflavin (vitamin B2), pantothenic acid (vitamin B5), copper, niacin (vitamin B3), potassium and phosphorus. Mushrooms also provide protection against Alzheimer's disease and age-related cognitive decline. Crimini and button mushrooms are also great sources of L-ergothioneine, a potent antioxidant.

Onions are another food that comes in a white variety. Onions can lower your blood glucose levels, decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels. Onions also benefit your heart, and can reduce your risk of heart disease by lowering levels of homocysteine levels. Regular onion consumption is also associated with decreased risk of colon, pancreatic, ovarian cancer, esophageal, laryngeal, and prostate cancer. If you're not eating onions, then you better start now! If you don't like onions, like my father, then try eating apples. Apples have a polyphenol called quercitin, an anti-inflammatory compound.

Cauliflower is a white cruciferous vegetable that has a nice crunch and a versatile vegetable. Cauliflower, as well as kale and broccoli, contain both glucosinolates and thiocyanates, which help the liver neutralize toxins. Cauliflower is packed with vitamin K, and vitamin C, and is also a great source of phytonutrients. Cruciferous vegetables also provide protection against prostate cancer, and rheumatoid arthritis.

Chicken- not all good white foods come from plants. Chicken is one of the best sources of protein. Since it's an animal source it contains all 20 essential amino acids, the basic component of proteins. Chicken is a terrific source of tryptophan, niacin, selenium, vitamin B6, and phosphorus. White chicken is almost fat free. Dark chicken contains the same nutrients, but has a little more fat, and because it contains more myoglobin, the hemoglobin of muscles.

The last white food I'd like to mention is my personal favorite food, bananas. First brought to the United States after the Civil War, this has become America's favorite fruit ever since, and for good reason. Bananas are good sources of potassium (500 mg). Bananas can lower blood pressure and prevent atherosclerosis. Potassium is an important electrolyte, which regulate heart function and fluid balance in the body. Bananas promote bone health, and are even sources of prebiotics, necessary fuel for probiotics, which promote proper intestinal health and digestion.

Chicken

So keep eating white food. Wonder Bread, white rice, starch and flour are still out, but not these foods.

Kevin