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Easy Ways to Replace These White Foods in Your Diet

By Genevieve Cunningham

Recent diet advice suggests that white foods are better left off the menu. Sound familiar? Of course it does. This advice is everywhere. But putting the advice into practice is easier said than done. If we eliminate our old favorites, we have to replace them with something, right? But what? If you're trying to improve your diet, take a look at these easy ways to replace their white counterparts. 

The Food: Rice

Rice isn't the worst food in the world, but most research suggests that eating minimal white rice is better for your body. Of course, rice is delicious. Luckily, there are some equally delicious options.

The Substitute: Brown Rice or Quinoa

Brown rice is probably your best direct substitute for white rice. It takes longer to cook and has a slightly different texture, but it's very good for your body. It can be used in most recipes that call for white rice in a one to one ratio. If you're looking for a side option, quinoa also makes a good choice. It's protein packed and low in calories, making it a great choice for meals of all kinds.

The Food: Flour

Flour is used all the time! Unfortunately, we're learning that white flour isn't the best in terms of weight loss or a healthy diet. While you may sometimes need plain old white flour, you have some other options that may work just as well.

The Substitute: Almond or Coconut Flour

Many recipes can be altered using either almond or coconut flour. These are slightly healthier, and they're easy to use for the uninitiated. If you're nervous about using this new ingredient, start with small recipes. Once you get the hang of it, you'll be using these healthy options in almost everything you cook.

The Food: Potato

Potatoes are a staple of many diets. We eat them baked, mashed, and fried. But they're not necessarily the healthiest food for us to put in our mouths. Instead, we can use a less carb-laden variety to satisfy the taste buds without the negative side effects of white potatoes.

The Substitute: Sweet Potato

The almighty sweet potato. This food can be eaten baked, mashed, or fried (sound familiar?). They can be made into chips or turned into a sweet casserole. Sweet potatoes provide your body with complex carbs that are better for weight loss goals and for overall health. And the best part is that sweet potatoes truly are delicious. You won't have to drastically change your menu, and you can enjoy the slightly sweet flavor of this super food.

You don't have to avoid everything white. Cauliflower -- go ahead! It's even OK to consume the occasional white rice or potato. But on a regular basis, use these alternatives. In doing so, you may be able to expand your menu, satisfy your taste buds, and still maintain optimal health and wellness in your life.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Summerville, S.C.

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