From humble salt and sugar to rice and milk, many white-coloured food items are part of our daily diet. However, the truth is that many of these food items are not great for health and may lead to obesity, diabetes and high blood pressure. Health experts say that white-coloured food items must be replaced with nutritious ingredients to reduce body weight and restore the balance of the blood sugar level. Here is a list of some of the common white-coloured food items that we consume daily and their healthy alternatives too.


Potatoes
Overconsumption of potatoes may lead to obesity and diabetes. Besides, most nutrients in potatoes are lost when cooked. You could use sweet potatoes instead of regular potatoes.
White bread
White bread is made using all-purpose flour. When bran is removed from all-purpose flour, most of the fibres, vitamins and minerals too are lost. As bread is loaded with carbohydrates, it may not be good for diabetes patients. Whole wheat bread is healthier than white bread.

White rice
In white rice, the amount of carbohydrates is more while there is a shortage of essential nutrients. So, consuming white rice daily may lead to obesity and imbalances in blood sugar levels. You could replace white rice with brown rice, quinoa and millet.
White salt
Using too much salt in the dishes that you cook at home could cause heart ailments, stroke, obesity and kidney diseases. Besides, the additives and the anti-caking agents in salt may adversely affect your health. Pink salt is a healthy alternative to regular white salt.

Sugar
It is a well-known fact that consuming processed sugar isn’t good for health. It may lead to obesity, diabetes, heart ailments and other health issues. Fruit extracts, dates, jaggery and honey could be used in moderation instead of processed sugar.

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