7 Common White Foods and Their Healthy Alternatives

Discover healthier alternatives to common white foods for a nutritious diet. Swap white rice, bread, pasta & more for better health.

14. May 2024
7 Common White Foods and Their Healthy Alternatives

In the quest for healthier eating habits, many people are turning their attention to the foods they consume regularly. One common trend is to replace "white" foods, which are often highly processed and lacking in nutritional value, with healthier alternatives. Let's explore seven common white foods and their healthier substitutes to help you make more nutritious choices in your diet.

1. White Rice

White rice is a staple in many diets but lacks essential nutrients due to the refining process, which removes the bran and germ layers. Opting for brown rice or other whole grains like quinoa or barley provides more fiber, vitamins, and minerals. These whole grains are less processed and offer sustained energy release, making them a healthier choice.

2. White Bread

White bread is notorious for its high glycemic index and low nutritional value. Swapping white bread for whole grain bread or sprouted grain bread increases fiber content and provides essential nutrients like B vitamins, iron, and magnesium. Whole grain breads also contribute to better blood sugar control and long-term health.

Also Read - 10 Foods That Improve Skin Health in Summer

3. White Pasta

Similar to white bread, white pasta is made from refined grains, which means it lacks fiber and essential nutrients. Opt for whole wheat pasta, brown rice pasta, or alternatives like chickpea pasta or lentil pasta. These options offer more fiber, protein, and micronutrients, promoting better digestion and overall health.

4. White Sugar

White sugar is a common sweetener found in many processed foods and beverages. However, it provides empty calories and contributes to spikes in blood sugar levels. Instead, choose natural sweeteners like honey, maple syrup, or coconut sugar, which contain more vitamins, minerals, and antioxidants. Stevia and monk fruit are also excellent zero-calorie sweetener alternatives.

5. White Potatoes

While white potatoes are nutritious, they have a high glycemic index and can cause blood sugar spikes when consumed in large quantities. Opt for sweet potatoes or other root vegetables like carrots, parsnips, or turnips as healthier alternatives. Sweet potatoes are rich in beta-carotene, vitamin C, and fiber, making them a nutrient-dense choice.

Also Read - Vegetables You Should Not Eat A Lot In Summer

6. White Salt

Table salt, or white salt, is heavily processed and often contains additives like anti-caking agents and iodine. Choose natural sea salt or Himalayan pink salt, which contain trace minerals like magnesium, potassium, and calcium. These unrefined salts offer a more balanced flavor and contribute to better overall mineral intake.

7. White Cheese

While cheese can be a good source of calcium and protein, many varieties are high in saturated fat and sodium. Opt for healthier cheese options like feta, goat cheese, or part-skim mozzarella, which are lower in fat and sodium. Alternatively, explore plant-based cheese alternatives made from nuts or soy for a dairy-free option.

Also Read - 5 Food Combination You Must Avoid In Summers


Making small changes to your diet by replacing common white foods with healthier alternatives can have a significant impact on your overall health and well-being. By choosing whole, unprocessed foods rich in nutrients, fiber, and antioxidants, you'll not only improve your diet but also support your long-term health goals. Experiment with different options to find alternatives that suit your taste preferences and dietary needs, and enjoy the benefits of a healthier lifestyle.

Image Credit: Bing Copilot

Note - We can not guarantee that the information on this page is 100% correct. Some article is created with help of AI.


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Rishabh Sinha
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