Should I avoid all white foods if I have diabetes?

The concept of avoiding all white foods is a blanket statement to try to encourage people to avoid bread, pasta, rice and potatoes. Do you have to avoid these foods? Not necessarily. People with diabetes should, if they do eat these, look for higher fiber versions of those foods, like 100% whole wheat bread, brown rice and bean pastas. Saying all white foods are bad gets confusing though, because some white foods, like white onions or the white of an apple, are touted as good for diabetes. When it comes to other white foods, here are 4 we absolutely should include in a healthy eating plan:

  1. Cauliflower: raw, steamed, roasted, mashed or riced, cauliflower is a non-starchy cruciferous vegetable. Cruciferous vegetables are a rich source of compounds known as glucosinolates, which may help to fight cancer.
  2. White beans: examples are cannellini beans, garbanzo beans and great northern beans. Like other beans, these white beans are high in fiber and protein, making them an ideal protein option for vegans. Add them to soups, salad or blend into a healthy bean dip with garlic and spices.
  3. White fish like cod: people with diabetes are encouraged to eat lean proteins, and white fish is about as lean as it gets.
  4. Yogurt: Greek yogurt or non-dairy Greek yogurts are a simple way to get a protein-rich snack. Your best option is to get plain yogurt and add your own fruit for flavor. Add honey for a little sweetness. Each tablespoon adds about 15 grams carbohydrate.

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