Nature is your best source for foods to maintain health and weight.
The Eat Nothing White Diet, also called the No White Foods Diet, mirrors the Glycemic Index Diet in food selection. However, the Eat Nothing White Diet helps you shop for the right foods, teaches you how to read labels and explains the role your digestive process plays in hunger cravings. Eat Nothing White recommends avoiding salt, foods containing sugars and starches, and limiting white solid fats. Whether this diet does what proponents say it can do remains a debatable issue.
White Foods and the Glycemic Index
The glycemic index rates carbohydrates from zero to 100 according to how quickly they raise your blood glucose levels. Foods containing sugar, white rice, potatoes and white and refined flours found in baked and processed foods rate high on the glycemic index. Eat Nothing White restricts high glycemic index carbohydrates and limits white solid fats, such as butter and cheeses colored during processing.
What's OK and What's Not
Foods to avoid on the Eat Nothing White Diet include bread, bagels, potatoes, pasta, noodles, rice, sugar, white beans and foods made with white flour, which includes all baked, processed, packaged and boxed foods, such as prepared meals, cakes, cookies and snacks. Proponents of this diet claim that replacing these high glycemic foods with whole wheat pasta, brown rice, whole grain bread, green leafy vegetables, colorful fruits and vegetables and the allowed white foods -- cauliflower, egg whites, milk, lean poultry, parsnips and white fish -- helps you lose weight and keep it off.
Neither high nor low glycemic meals affect hunger or satiety, notes Ann G. Liu, the lead author of a study appearing in the June 11, 2012, issue of вЂњDiabetes Care.вЂќ The December 2012 issue of the National Institutes of Health's monthly newsletter reports mixed results in studies undertaken to determine the impact of low glycemic index foods on diet and body weight. One major health benefit provided by low glycemic foods comes from their high levels of vitamins, minerals and fiber. For diabetics, low glycemic foods help control blood glucose levels to prevent tissue and organ damage. According to a report published in the January 2011 issue of the вЂњInternational Union of Biochemistry and Molecular Biology,вЂќ the results of 23 clinical trials to determine the effect of low glycemic diets on weight loss showed an insignificant impact on weight loss.
Pros and Cons
Low glycemic foods, like those recommended on the Eat Nothing White Diet, help stabilize blood sugar levels and reduce fluctuations in energy levels. The diet includes exercise, but omits a main component for successful weight loss -- portion control. According to Aeon Nutrition, while Eat Nothing White encourages avoiding processed foods, the diet has no scientific validation. A healthy diet includes some of Eat Nothing White's disallowed foods, such as potatoes.According to Connie Weaver, chairwoman of the Department of Nutrition Science at Purdue University, white vegetables provide a rich source of fiber, potassium and magnesium.