The ‘White’ Foods You Should Be Eating

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White’s alright.

Bright-colored produce generally gets all the love, however white veggies supply vital nutrients that you could be missing, finds a new study review in Advances in Nutrition.

Researchers aimed to dispel the concept that all white is bad. While it’s wise to limit your consumption of white flour and sugar, the researchers discovered the excellent things– potatoes, parsnips, and turnips– can be really good. Compared to various other vegetables, these are a richer source of many nutrients you often fall short on, like fiber, potassium, and magnesium. Why? For one, “plants accumulate more minerals in roots and tubers, which is the kind of vegetable potatoes and parsnips are,” says research coauthor Connie M. Weaver, Ph.D., of Purdue College.

Sure, color can be important when it comes to produce– cancer-fighting carotenoids ensure vegetables red, orange, and yellow, for instance– but it is not constantly a reputable indication of nutrition. Many disease-fighting phytochemicals cannot be seen, Weaver says.

Unlike dark green and orange vegetables, of which you need to eat one serving each a day, there’s no official government recommendation for white vegetables. Merely try to sneak in even more– potatoes, cauliflower, turnips, onions, parsnips, mushrooms, corn, and kohlrabi– into your diet plan weekly. A benefit: spuds please. Research published in the European Diary of Clinical Nutrition discovered that, calorie-for-calorie, white potatoes have the highest satiety index of any food that’s been tested.