Make room for white foods when ‘eating a rainbow’

The common advice to avoid white foods or "eat a rainbow" of fruits and vegetables overlooks the nutritional value of many pale-colored options, according to nutrition reporting. While refined products like standard white bread lack nutrients, whole-grain white wheat flour retains the bran, germ and endosperm, providing the same fiber, vitamins and minerals as traditional whole wheat with a milder flavor.

White vegetables in the cruciferous family — including cauliflower, kohlrabi and turnips — share cancer-prevention properties with their colorful relatives like broccoli and kale. These vegetables are rich in dietary fiber and potassium while remaining low in calories. Garlic and onions contribute the compound allicin, which fights colds and infections, with raw garlic offering high levels of bioactive phytochemicals.

White beans such as cannellini, navy and butter beans match other legumes in protein, fiber and essential nutrients. USDA data shows one cup of cooked white beans contains nearly 17 grams of protein and 11 grams of dietary fiber, much of it soluble fiber that helps lower blood sugar and cholesterol. Beans qualify as both a protein source and a vegetable regardless of color.

White potatoes, often criticized, have a favorable nutrient profile when prepared baked rather than fried and are affordable. Nutrition experts emphasize that white sunlight separates into all rainbow colors — a reminder that white foods belong in a healthy diet alongside colorful produce.

Sources: Las Vegas Review-Journal