NUMBER FOUR: IF IT’S WHITE, IT’S NOT RIGHT

When you’re on a diet, it’s okay to be a little bit racist when it comes to food. If it’s white, it’s simply not right.  Steer clear of white bread and white rice and you’ll watch the pounds come off.

White bread and white rice definitely taste a lot better. However, they convert to sugars much quicker, convert to fat much quicker, don’t have much fiber content and need a tan.

As an alternative, when you’re choosing bread, pasta, or flour go with whole wheat:

Whole wheat flour is more nutritious than refined white flour, although in a process called food fortification, some micronutrients are added back to the white flour (required by law in some jurisdictions). Fortified white wheat flour does not, however, contain the macronutrients of the wheat’s bran and germ (especially fiber and protein). Whole wheat is a good source of calcium, iron, fiber, and other minerals like selenium.

and for side dishes go with brown rice:

Brown rice and white rice have similar amounts of calories, carbohydrates, and protein. The main differences between the two forms of rice lie in processing and nutritional content.

When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.

Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as Vitamin B1, Vitamin B3, and iron are sometimes added back into the white rice making it “enriched”, as food suppliers in the US are required to do by the Food and Drug Administration (FDA).

One mineral not added back into white rice is magnesium; one cup (195 grams) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg. When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol.

Among other key sources of nutrition lost are small amounts of fatty acids and fiber. In addition to having greater nutritional value, brown rice is also said to be less constipating than white rice.

White is not right indeed.

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