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Just Say YES! To White Foods

White fruits and vegetables

Written by Jill Weisenberger, MS, RDN, CDE, FAND

In my office, I dispel a lot of nutrition myths that have been fueled by misinformation on the Internet or misunderstood pithy sound bites. One such sound bite is the call to avoid white foods. Let’s stop judging a food by its color! Plenty of white foods are plenty nutritious, as I discuss in this short video. Here are several white foods to add to your shopping list. 

  • Onions and garlic are part of the allium family of vegetables, which are linked to lower risks of stomach cancer. Garlic, in particular, is thought to lower the risk of colorectal cancer.
  • White potatoes are an economical source of potassium, an under-consumed nutrient important in blood pressure regulation. Potatoes are also sources of dietary fiber, another under-consumed nutrient. (And just for full disclosure: I consult to the Alliance for Potato Research and Education, but they have not paid me for this post.)
  • Bananas are a good source of vitamins B6 and C, dietary fiber and potassium.
  • Cauliflower and cabbage are cruciferous vegetables that like broccoli, Brussels sprouts and others contain important health-boosting compounds. Cruciferous vegetables are studied for their potential role in cancer prevention.
  • Apples are a good source of vitamin C and dietary fiber. They also contain quercetin, a phytochemical which exhibits both anti-inflammatory and antioxidant properties. One study found that a high consumption of white fruits and vegetables, mainly comprising apples and pears, may protect against stroke.

So, what wholesome white food will you be eating today?