25 White Foods You Have Been Missing Out On

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white foods
This article lists all of the white foods that we know of, so you don't have to research for them anymore.

If you were looking for white foods, we’ve heard your prayers.

This article will list all of the white foods that we know of, so you don’t have to research for them anymore.

But before we start, it is important that we discuss the advantages or disadvantages of foods with white color.

According to the experts, choosing your diet according to the food color is an easy way to approach good health.

Foods that come with white color are known to have more carbs and fewer nutrients.

The higher intake of carbohydrates may lead to type-2 diabetes and a higher risk of obesity.

To tackle this, a lot of programs have been launched that eliminate the idea of white foods.

Similarly, the “no white diet” pattern is followed which means “eliminating all the white-colored foods” from our diet, which helps us to lose weight and improve blood level of sugar.

However, not all white foods are bad.

White foods are also a healthy and delicious choice if you pick the right ones.

In this article, we will share all of the white foods with you and what they have to offer to you.

The Complete List of White Foods:

Here is the list of white foods and if they are good or bad for you:

1. White bread:

It is a bread made from wheat flour as a part of flour milling or grinding process.

In the U.S., it is sometimes also referred to as sandwich bread or sandwich loaf.

However, white bread is not as healthy as brown bread.

White bread also contains some chemicals, all of which are unhealthy and lack nutrients.

White bread is quickly made and easy to eat as it is fluffier and softer.

White bread contains calcium, fiber, protein, iron, vitamin, fat, and sugar.

2. White pasta:

Pasta is an Italian food cooked by boiling or baking.

It is a staple food of Italian cuisine.

It is classified into two categories, dried and fresh pasta.

Both dried and fresh pasta come in a number of shapes known by specific names including long and short names, tubes, flat shapes or sheets, miniature shapes, or decorative shapes.

Pasta may be used in prepared dishes or as a side sauce or in salads.

Ease of cooking and low price contributes to the wide use of this staple food.

It contains carbohydrates, low fats, protein, manganese, micronutrients, and folic acid.

It is cholesterol-free and contributes to good heart health.

3. White potatoes:

Potato is a root vegetable, a starchy tuber that is grown throughout the world.

Potatoes are the staple food in many parts of the world today.

There are thousands of known types of potatoes that exist.

The United States is the main producer of this vegetable crop.

Potatoes can be used in a number of ways.

They are most commonly cooked.

Potatoes are good in calories and are a good source of vitamin C, B6, niacin, manganese, phosphorus, and pantothenic acid.

Potatoes are good for heart health and help boost immunity.

They reduce inflammation and cancer risk and can keep the skin healthy.

4. White salt:

White salt is a common table salt primarily consisting of sodium chloride that belongs to the larger class of salts.

Salting is an important method of food preservation.

Salt has a small, white, cubical shape that can be dissolved in water or many fluids.

Salt can also be evaporated and is used in many dishes and cuisines.

Salt is the basic ingredient in many recipes.

The iodine compound added to salt varies from country to country or company to company.

Salt helps in maintaining adequate hydration and blood pressure levels.

Salt can also aid in digestion and can decrease skin dryness and inflammation.

5. White rice:

It is milled rice that has its husk, bran, and germ removed.

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Rice is polished after milling that gives rice good flavor, texture and appearance.

White rice lacks many important vitamins and minerals that are present in brown rice.

However, white rice is consumed widely due to its own distinct benefits.

It is gluten-free, which is a great option for people with celiac disease.

It has a lower glycemic index which may prove to be beneficial for people with type-2 diabetes.

It prevents obesity and weight gain.

It reduces the risk of cancer and heart diseases.

White rice can easily be digested, therefore, helpful for people with digestive problems.

6. White sugar:

White sugar or table sugar or regular sugar is the sugar made either of the beet sugar or sugar cane which has undergone a refining process.

White sugar does not contain some minerals in comparison with brown sugar due to the removal of molasses in the refining process.

White sugar is the most important sweetener used around the world today.

The white crystalline sugar left behind after extracting the molasses is also termed as sucrose.

Sugar assists in providing sweetness to the baked good and dishes.

Sugar is an excellent source of carbohydrates and can provide an immediate burst of energy.

It can boost your mood and improve your thinking skills.

7. Bananas:

Banana is another white food on this list.

Even though the outer shell of the banana is yellow, the inner part of it is white.

Banana is an edible fruit with soft flesh rich in starch covered with yellow peelable rind.

Bananas are grown in 135 countries and they are used primarily as fruit or to make wine, beer, or ornamental plants.

Bananas are the staple starch for many populations.

They contain exceptional potassium content – more than other fruits and vegetables.

They are also rich in fiber and may prevent cancer, asthma, cardiovascular diseases, high blood pressure, and digestive problems.

8. Cauliflower:

Cauliflower is a vegetable with an edible head.

Cauliflower grows best in cool temperatures during the daytime.

White is the most common color of cauliflower head, also called curd, surrounded by the green leaves.

The whole vegetable is edible and can be cooked.

Cauliflower Is high in vitamin-B, fiber, antioxidants, and phytonutrients.

It can enhance weight loss and digestion.

9. Egg white:

Egg white is a clear white, transparent albumin contained within an egg.

It is formed around the egg’s yolk.

Egg white provides protection and additional nutrients for an embryo.

It contains 90% water and 10% protein.

It is widely used in many dishes and is also used in the preparation of certain vaccines.

Some protein shakes also make use of egg white.

In addition to being low in calories and fats, egg white is cholesterol-free and heart-healthy.

10. White cheese:

Made from the milk of cows, goats or other livestock animals, the cheese is white, wet, soft energy-rich food like milk.

Feta is the common white cheese known, often stored in brine.

White or feta cheese is commonly used in Greek salads along with lettuce, tomato, cucumber, olive oil or basil.

It has a mild, soft, milky-like flavor or a rough, stingy, elastic texture.

It is also widely used in middle eastern dishes.

It can be used in dishes or pasta or can be used as toppings for salads and soups.

It is a great source of vitamin A and B12, calcium, zinc, phosphorus, and riboflavin.

11. Garlic:

Garlic is another one of many white foods on this list.

Native to central Asia and northeastern Iran, garlic has been a good seasoning worldwide.

It has been used both as a food flavoring and as traditional medicine.

China is the largest producer of garlic, producing 80% of it worldwide.

It has been widely used for its pungent flavor in cuisines.

The white skin covering of the garlic is inedible and is discarded.

The health benefits of garlic include lower blood pressure, lower cholesterol, low risk of cancer, anti-inflammatory effect, and a stronger immune system.

Overeating of garlic may cause different kinds of discomfort such as diarrhea, upset stomach, bloating, bad breath, and bad body odor.

12. White mushrooms:

White mushroom is an edible mushroom native to Europe and North America.

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It is cultivated in more than 70 countries and is the most consumed type of mushroom.

It is also called common, button, table or champignon mushroom.

It can be used fresh, dried, frozen, canned or even powdered.

White mushrooms are low in calories and provide fiber, carbs, protein, vitamin D, selenium, phosphorus, and folate.

They can improve blood pressure and heart health as well.

Apart from that, it can also provide good bone health and healthy gout.

13. Yogurt:

Yogurt is a dairy product produced by the bacterial fermentation of milk.

Cow milk is most commonly used to make yogurt but other farm animal’s milk can also be used to make it.

Yogurt is a thick, white liquid with a tart, tangy flavor.

Most commercial yogurts contain artificial flavors and sweeteners to reduce the bitterness found in its flavor.

Yogurt contains nearly every nutrient that your body needs.

It provides calcium, vitamin B, vitamin B-12, riboflavin, phosphorus, magnesium, potassium and vitamin D.

It may strengthen the immune system and heart health.

14. Popcorn:

Popcorn is a variety of corn kernels that expand and puff upon heating.

Popcorn can be cooked with oil or butter in a pot or kettle on a stove in the kitchen.

It is a popular snack at sporting events and in movie theatres.

It is easy to cook and can be seasoned in a hundred ways.

Popcorn can be buttered with salt, flavored and colored with candy syrups, mixed with peanuts or almonds or coated with cheese.

Popcorn is naturally low in fat and calories.

It is a good carb choice that contains fiber.

It can help you to lose weight.

This is another white-colored food.

15. Turnips:

Turnip is a root vegetable that is commonly grown in the temperate climate.

Turnip has a common white color below the ground and has a purple, red or greenish color above the ground where the sun hits it.

They have a sweet mild flavor and are often eaten cooked.

They can also be added to salads.

Turnips are loaded with vitamin K, A, C, B1, B3, B5, B6, and folate.

They are also loaded with minerals like manganese, potassium, magnesium, iron, calcium, copper, omega-3 fatty acids and protein.

They relieve in intestinal problems and prevent cancer risk.

They aid in digestion as well.

Also, they aid in weight loss and can strengthen your immune system.

16. Tofu:

Tofu is a food prepared by coagulating soy milk and then pressing the resulting curd into the varying white solid blocks of a softy, silky, firm tofu.


It is often used as a meat substitute.

It can be used in many forms such as frozen, pickled, fermented or stinky.

It is an excellent source of amino acids, iron, calcium, and other micronutrients.

It also provides carbs, fats, and a variety of vitamins and minerals.

It is gluten-free, cholesterol -free, and is low in calories.

17. White chickpeas:

Chickpeas or garbanzo beans are one of the earliest known cultivated beans.

They are also known as Bengal gram, Egyptian pea, Chana, chole, etc. in different regions.

Chickpeas are the important ingredient in Indian, Mediterranean and middle eastern cuisines.

The desi white chickpeas have small, darker seeds with a rough coat.

Dried chickpeas need a longer cooking time whereas if it soaked for 15-25 minutes before cooking, the cooking time can be shortened.

Chickpeas are an excellent source of proteins, fiber, vitamins, and minerals.

They provide a variety of benefits such as weight management, aid in digestion and reducing the risk of several diseases.

18. Black-eyed beans:

Black-eyed bean or goat pea is grown around the world for its edibility.

The beans have a pale white color with a black spot and vary in size.

They are much used in American and African cooking and are traditionally eaten on the new year’s day.

These are versatile and can be cooked with anything that you like e.g. vegetables, green herbs, salads or anything.

They are easy and quick to prepare.

They do not need soaking can be ready in 30-40 minutes.

Black-eyed beans are nutrients dense peas with plenty of fiber and proteins.

They are also a good source of folate, copper, thiamine, iron, phosphorus, magnesium, zinc, potassium, selenium, and riboflavin.

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19. Parsnip:

Parsnip is a root vegetable closely related to the carrots and parsley.

It is native to Eurasia.

It is generally grown for its fleshy, white, edible taproots.

It has a sweet taste, especially when cooked.

It can be baked, fried, grilled, steamed, roasted, pureed or boiled.

It is sweeter than carrots with a nutty, earthy flavor.

Parsnip is packed with a hearty dose of fiber, vitamins, and minerals.

It is a great source of vitamin C, K, folate, and other micronutrients as well.

20. Daikon:

Daikon is another one of many white foods on this list.

It is a mild-flavored winter radish with a fast-growing leaf and a long white root.

It is frequently used in many Chinese and Japanese cuisines.

Daikon looks like a carrot but has a sweet, crisp, mild peppery taste.

It can be used in salads, pickles or stir-fried.

It is high in minerals such as calcium, potassium, magnesium, iron, phosphorus, vitamin C, and fiber.

The leaves of daikon offer their own plethora of health benefits and are completely edible.

They are helpful in preventing breast cancer and assisting in detoxification.

They are essential for eye health as well.

21. Onions:

The onion, also called onion bulb or common onion, is the most widely cultivated species of genus Allium.

They are usually served cooked as a vegetable or a part of a dish.

They can also be eaten raw or used to make chutneys or pickles.

They irritate eyes when chopped and smell pungent.

They are versatile and can be baked, boiled, braised, grilled, fried, roasted, sautéed, or eaten raw in salads.

Onions contain antioxidants that fight inflammation.

They may reduce heart disease risk and cholesterol levels as well.

They can protect against the blood clots and maintain blood pressure too.

This is another white food that is known worldwide.

22. Honey lavender popsicles:

Honey lavender popsicles are the perfect example of a dessert that will stave off your hunger while satisfying your taste too.

They are on a stick and looks delicious.

All you will need are 4 ingredients that are Greek yogurt, milk, honey, and lavender flowers.

You may also add other flavors of your choice to this popsicle like kiwi, watermelon, raspberries, chocolate, coconut, pineapple and etc.

They contain vitamin C, sugar and some other calories as well.

23. White Christmas truffle cake:

The white Christmas truffle cake is a beautiful holiday dessert that is simple, elegant with the luxurious truffle toppings.

The spongy layer consists of three basic ingredients; eggs, sugar, and flour.

The cake itself is fairly dense and soft which melts in your mouth.

The heavily flavorful cheese adds a richness and creaminess to the truffle mixture that is heavenly.

If you add these ingredients to the cake, it can be said that you are getting all the nutrients of the ingredients used like eggs and cheese.

24. Vanilla bean coconut ice cream:

Vanilla bean coconut ice cream is the classic, creamy, irresistible, vegan ice-cream that is white in color.

This ice cream needs 5 ingredients; coconut milk, vanilla bean, vanilla extract, organic cane sugar, and salt.

The result is a perfectly creamy, dreamy ice-cream.

It is full of rich vanilla flavor with a hint of coconut in the background.

It is low in calories and high in protein, sugar, and fats.

25. Bavarian Veal Sausage Chain:

Bavarian veal sausage chain is a white, traditional sausage made from the minced veal and pork back bacon.

It is usually flavored with parsley, lemon, mace, onion, ginger, cardamom, etc.

The mixture is separated into individual sausages measuring about 10-12 centimeters in length and 3-4 centimeters in thickness.

It has a mild taste of meat and resembles the hot dog in shape.

The taste is spicy and aromatic.

It is high in saturated fat and cholesterol which are not as bad if you are only consuming very little of this food.

These all of the white foods that we could find for you.

Is there any other white food that we missed covering on this list?

Please let us know using the comments section below.

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