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While we follow a specific diet in order to achieve some health goals such as losing weight, we must completely stay away from 3 white foods that affect this matter and goals in an absolutely negative way. So today we decided to get to know the most important 3 foods in a detailed and explanatory manner.
White foods and the risk of weight gain
White foods and the risk of weight gain
When deciding to lose weight, we must be aware of “white foods.” This term refers to processed and refined foods that are white in color, such as flour, rice, pasta, bread, cookies, cereals, and simple sugars, such as table sugar.
It is important to know that most of the white foods mentioned above are unhealthy because they tend to be more processed, contain more carbohydrates, and lack more nutrients than colored foods. As for organic and unprocessed white foods such as potatoes, onions, cauliflower, radishes, and white beans, they are healthy foods that should be eaten regularly and continuously.
Top 3 White Foods to Avoid When You Want to Lose Weight
1) White bread
white bread
First of all, white bread is one of the most important white foods that should be avoided, along with biscuits, cakes, and breakfast cereals. It is worth noting that all of these foods are completely unhealthy because of the gluten element, which plays an important role in making bread, making the dough more elastic and easier to shape. However, it must be taken into account that this substance has harmful health effects such as causing bloating, damaging the intestines, or creating a constant appetite, and from here the risk of obesity occurs.
In addition, it should be noted that during the process of grinding and making refined white flour, most of the fiber, vitamins and minerals found in the germ and bran of the grain are removed. Therefore, when we want to lose weight, we must reduce our consumption of white bread and other refined grain foods, and replace them with whole wheat bread, which works to support weight loss goals.
2) White sugar
white sugar
When talking about sugar, it should be noted that it is one of the most famous white foods that many people find difficult to give up in any way. Nutrition experts here recommend the necessity of working to avoid processed sugar, also known as refined sugar, because it makes the body’s organs in a state of excess weight, contributes to the occurrence of heart disease, increases dangerous cholesterol levels, and weakens the actual ability to regulate appetite due to an imbalance in hunger and satiety hormones.
It is worth noting that white sugar is rich in calories but low in nutrients, and when you consume more calories than you burn, the body will store the excess calories as fat, which leads to weight gain. In addition, some studies have shown that white sugar can negatively affect metabolism, making it difficult for the body to burn calories.
It should also be noted that high consumption of white sugar contributes to the emergence of a number of other health problems such as obesity, which is a risk factor for many chronic diseases such as heart disease, diabetes, and certain types of cancer, in addition to the individual always having the desire to eat more sweets, which directly causes tooth decay.
So if we are having trouble getting rid of added sugars in our diets, we should choose natural sources of sugar from whole foods such as fruits, honey and raw cane sugar, which when compared to white sugar, are healthier and more beneficial options for the body.
3) White rice
White Rice
White rice is a refined form of the grain, so when it is converted from whole grain to fine white rice, the bran and germ are removed during the milling process. White rice is high in calories and carbohydrates, but it does not have a bad or unhealthy nutritional history.
However, white rice is not good for weight loss goals due to the lack of protein and fiber. Eating this type of rice makes the body feel hungry faster and tends to eat more, which can easily lead to weight gain or irregular blood sugar levels.
It is also worth noting that white rice has a high glycemic index (GI), which means that it can cause blood sugar levels to rise quickly after eating. In addition, it leads to cravings for more food, and makes it difficult for the body to burn calories effectively.
It should be noted that white rice is good when eaten in limited quantities and combined with lots of vegetables and protein to make it more nutritious and complex, but when we have the desire to lose weight, we can replace white rice with some other types of whole grains such as:
* Brown rice: Brown rice contains more fiber, protein and B vitamins than white rice, which helps to create a feeling of fullness for a longer period and supports the weight loss process effectively.
* Oats: Oats are a good source of soluble fiber, which helps control blood sugar and cholesterol levels.
* Quinoa: It is a whole grain that contains a high percentage of protein, and provides a complete set of essential amino acids for the body.
In addition to changing the type of whole grains, it is necessary for us to work on integrating them with a balanced diet and regular exercise to achieve effective and long-term weight loss goals.
