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6 Nutritious White Foods You Should Be Eating

You’ve heard about the importance of eating your greens, but your whites often get left off the list! In fact, diet culture often tells us to avoid white foods, but the truth’s out – many of them are actually nutritional powerhouses you won’t want to miss.

In the ever-evolving world of nutrition and dieting, it seems that certain foods are forever in the crosshairs of criticism and scepticism. "White foods," a broad category encompassing staples like potatoes, rice, bread, pasta, and even dairy, have often been unfairly demonised by diet culture. This demonisation tends to oversimplify nutrition and neglect the fact that many white foods offer valuable nutrients – and not all white foods are ultra-processed, we’ve got a vast array of nutritious white veggies! – and can be part of a healthy, balanced diet.  


This versatile vegetable is rich in vitamin C, fibre, and antioxidants – let’s take a look at why we love this humble veggie:

  • Rich in Antioxidants: Cauliflower is packed with antioxidants like vitamin C and manganese, which help combat oxidative stress in the body. Antioxidants are essential for reducing the risk of chronic diseases and supporting overall health.
  • Anti-Inflammatory Properties: Cauliflower contains compounds, including indole-3-carbinol and sulforaphane, which have anti-inflammatory properties. These compounds can help reduce inflammation in the body, potentially lowering the risk of inflammatory conditions. Sulforaphane in cauliflower is known to enhance the body's detoxification processes. It activates enzymes that assist in removing harmful compounds and potentially reducing the risk of certain diseases.
  • Digestive Health: Cauliflower is a good source of dietary fibre, which aids in digestion and promotes a healthy gut. Fibre helps prevent constipation and supports a balanced gut microbiome, contributing to overall digestive wellbeing. 

Greek Yoghurt

High in protein and probiotics, Greek yoghurt supports gut health and helps you feel full. It's a great base for smoothies, parfaits and the perfect topping for falafel. 

  • Rich in Protein: Greek yoghurt is known for its high protein content. Protein is essential for muscle growth, tissue repair, and overall body function. It can also help you feel full, making it a great choice for weight management and maintaining muscle mass.
  • Probiotics: Many types of Greek yoghurt contain live probiotic cultures, such as Lactobacillus acidophilus and Bifidobacterium. These beneficial bacteria are excellent for gut health and can help improve digestion, reduce inflammation, and enhance the absorption of nutrients.


    White mushrooms contain essential nutrients like vitamin D, selenium, and antioxidants. They can be sautéed, added to soups, or used as a meat substitute in dishes like mushroom burgers.

    • Rich in Antioxidants: Mushrooms contain antioxidants like ergothioneine and selenium. Antioxidants help protect the body from oxidative stress and reduce the risk of chronic diseases.
    • Support Immune Function: The beta-glucans found in mushrooms may have immune-boosting properties. They can enhance the activity of natural killer cells and other immune system components, potentially reducing the risk of infections.
    • Rich in Minerals: Mushrooms are a source of minerals like potassium, copper, and selenium. Potassium is essential for maintaining healthy blood pressure, while selenium has antioxidant properties and supports thyroid function.

    Cottage Cheese

    A protein-rich food, cottage cheese is low in fat and high in calcium. It's a great addition to salads, a topping for fruits, or as a snack on its own.

    • High-Quality Protein: Cottage cheese is an excellent source of high-quality protein, which is essential for various bodily functions. It is particularly rich in casein protein, a slow-digesting protein that provides a sustained release of amino acids, making it beneficial for muscle maintenance and repair.
    • Rich in Essential Nutrients: Cottage cheese contains various essential nutrients, including calcium, phosphorus, and selenium. Calcium is vital for bone health, while phosphorus plays a role in energy metabolism, and selenium acts as an antioxidant.
    • Bone Health: The high calcium content in cottage cheese is beneficial for maintaining strong and healthy bones. Adequate calcium intake can help prevent osteoporosis and bone-related disorders.
    • Muscle Building: Due to its high protein content, cottage cheese can support muscle growth and repair. The slow-digesting casein protein is particularly effective for providing amino acids over an extended period, such as during sleep or between meals.
    • Probiotics: Some varieties of cottage cheese contain live and active cultures, such as Lactobacillus acidophilus and Bifidobacterium, which are beneficial probiotics. These probiotics can contribute to gut health and aid in digestion.


    While they may not be completely white, bananas are a good source of potassium, vitamin C, and dietary fibre. They make for a convenient and nutritious snack.

    • Rich in Nutrients: Bananas are a good source of essential nutrients, including vitamin C, vitamin B6, and potassium. Vitamin C is an antioxidant that supports the immune system, while vitamin B6 is important for brain development and function. Potassium plays a vital role in maintaining proper heart and muscle function.
    • Digestive Health: Bananas are rich in dietary fibre, particularly pectin. Fibre aids in digestion and helps regulate bowel movements. This can be beneficial for preventing constipation and promoting overall gut health.
    • Heart Health: The high potassium content in bananas can help regulate blood pressure and reduce the risk of stroke. A diet rich in potassium is associated with better heart health.
    • Antioxidants: Bananas contain several antioxidants, including dopamine and catechins, which may help reduce the risk of chronic diseases. Antioxidants play a role in combating oxidative stress and inflammation.


    While garlic isn't exactly white, it's often used in cooking and offers numerous health benefits. It's known for its immune-boosting properties, as well as potential cardiovascular and anti-inflammatory benefits – here’s how:

    • Heart Health: Garlic is renowned for its potential to promote heart health. It contains allicin, a compound that may help lower blood pressure and reduce the risk of heart disease. It can also improve cholesterol levels by lowering LDL (bad) cholesterol.
    • Antioxidant Properties: Garlic is rich in antioxidants, such as selenium and vitamin C, which combat oxidative stress in the body. Oxidative stress can lead to chronic diseases and aging, so these antioxidants help protect your cells and DNA.
    • Immune Support: Garlic has antimicrobial and antibacterial properties. It is often used as a natural remedy for colds and other infections. Regular consumption may help strengthen the immune system.
    • Anti-Inflammatory: The sulfur compounds in garlic have anti-inflammatory effects. Chronic inflammation is linked to various diseases, so garlic may help reduce the risk of conditions associated with inflammation.
    • Cancer Prevention: Some studies suggest that garlic consumption is associated with a reduced risk of certain cancers, particularly those of the digestive system, like stomach and colorectal cancers. The sulfur compounds in garlic play a role in this potential protective effect.

    Need a little help getting your health back on track? Join us for the 8-Week Program and we’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

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    So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!

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