White is Wrong, Right?

Tuesday, December 6th, 2011

Looking to eat more cancer-fighting foods

? A simple way to do this is to eat more colorful fruits and vegetables! Most orange, yellow, red and green fruits and vegetables are rich in phytochemicals, or nutrients that reduce the risk of cancer.

But what about white foods? Many fad diets suggest cutting out white foods to lose weight. If the food has no color (white), then it has less nutrients, right?

Avoiding white foods CAN be a good thing if your diet is rich in processed white bread, white pasta, white chocolate and white sugar; however, avoiding all white foods can leave you missing out on many foods that add flavor, fiber and variety.

Enjoy these white foods this winter while many of the colorful fruits and vegetables are out of season!


Loaded with vitamin C, fiber and folate, cauliflower is part of the family of cruciferous vegetables (like broccoli and Brussels sprouts) believed to reduce cancer risk. If you don’t like cauliflower, try steaming it then serving like mashed potatoes.

White potatoes

Despite what you may have heard, white potatoes are rich in fiber, vitamin C and potassium as well as carbohydrates for energy. Bake or roast potatoes instead of frying and experiment with different varieties like Yukon Gold, red skin potatoes and Russet potatoes.


Yogurt is rich in potassium, calcium and live cultures (or probiotics shown to help the immune system by balancing good and bad bacteria in the intestines). Choose plain Greek yogurt for more protein and less sugar and add your own fruit to balance the tart flavor.


This root is naturally low in calories and fat but rich in flavor. Grate the fresh root into stir-frys or serve on sandwiches.

Onions & Garlic

Onions are rich in quercetin and garlic is rich in allicin – both phytochemicals that may reduce inflammation and cancer risk. Saute or roast onions and garlic this winter, or add to soups and casseroles.

White Beans

One cup of beans provides a whopping 10 grams of fiber! Use instead of chickpeas to make homemade hummus or add to your favorite winter stew or soup.

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