Avoid Unhealthly Whites

In this week's challenge you must avoid eating white foods. The Avoid Unhealthly Whites Challenge is very simple to follow and provides a much healthier way of eating. You don’t need any special kitchen equipment or books to adhere to it, either. This is not a no-carb Atkins-style program! You will see eat carbohydrates daily, but they’ll be complex carbs full of fiber and vitamins… much healthier choices than you’ve been eating in the past. During the next 7 days, you will eliminate all refined white foods, most importantly white sugar and flour — both of which send blood sugar levels skyrocketing. For pre-diabetics, diabetics, and people who need to lose weight, controlling insulin and blood sugar are mandatory. White foods are replaced with foods high in beta-carotene and polyphenols – which are vibrant colors of red, orange, yellow, green, and even purple. The few exceptions to the “no white foods” rule are cauliflower, plant or animal milk.

The complete list of foods to avoid during the Avoid Unhealthly Whites Challenge is a short one:

1. White potatoes


2. White pasta


3. White rice


4. White bread


5. Anything made using white flour


6. White sugar


7. White solid fats (butter, cheese, etc)

Which Foods Are Okay for Me to Eat:

1. Whole wheat pasta


2. Whole grain breads


3. Green leafy vegetables


4. Colorful vegetables such as carrots, beets, artichokes, acorn and butternut squash, zucchini, purple carrots, purple potatoes, etc.


5. Coconut oil and plant oils liquid at room temperature


6. Fruits with white flesh such as bananas, apples, honeydew melons, pineapple and coconuts.


7. Whole grains such as barley, oats, brown rice, quinoa, rye, buckwheat, Bulgar wheat, couscous, wheat berries, corn, triticale, wild rice, millet


8. Unrefined flours made from barley, rice, rye, buckwheat, corn, soy, chickpeas (garbanzo beans), whole wheat, oat


9. Plant based pasta/noodles made from artichokes, tomatoes, corn, whole wheat, spinach, brown rice, quinoa, buckwheat, tofu


10. Legumes and beans such as red kidney beans, chickpeas, black beans, navy beans, pinto beans, aduki beans, lima beans,brown red or green lentils, black eyed peas, split yellow or green peas

Suggested Reading:

The Truth About White Foods - Learn more here.

Are White Foods Unhealthy? - Learn more here.