There are some very delicious white foods out there that you absolutely must try. You probably never heard of some of these white foods, but many may be pretty familiar.
You are probably pretty familiar with white bread, but how many white-colored mushrooms can you name? There are actually quite a few!
We also want to tell you a bit about all the health benefits of white foods. Many white foods are quite nutritious. From white foods that are packed with vitamins and minerals to foods that will actually help control blood pressure, we found them all!
Our White Foods List
We found 25 different white foods to include on our list. Take a look and see how many you already know or how many you have already tried.
1. White Rice
White rice is a type of grain that has had the bran and germ removed. Without the bran and germ, the rice cooks faster and has a more mild flavor when compared to brown rice, which has the germ and bran.
Brown rice may be healthier thanks to the whole grains, but white rice is used far more often. White rice is a very popular food in almost every cuisine around the world.
White rice is fairly high in carbohydrates and sugars, but it is a quick source of energy.
2. White Potatoes
White potatoes are also known as starch potatoes or all-purpose potatoes. They are mild, inexpensive, and can be used in numerous ways.
Remove the brown peel from the potatoes to reveal the pure white flesh. Try boiling the white potatoes and then whipping them into mashed potatoes for an even whiter food. Add a little butter on top, and you have a perfect white side dish.
White potatoes have a bad reputation for being unhealthy. However, they are full of nutrients like vitamin C, dietary fiber, and potassium. Vitamin C may help boost your immune health, while fiber may promote a healthy gut.
Skip the gravy and sour cream and enjoy your white potato cooked in healthier ways so you can really get all the benefits from this tasty, white root veggie.
3. White Beans
There are several types of white beans that you can try. Cannellini beans and great northern beans are the most common types of white beans. Baby limas and navy beans are also great white bean choices.
White beans are a great source of plant-based proteins. They are very high in fiber which may help prevent heart disease and lower cholesterol levels.
4. Sour Cream
Sour cream is a very pure, white food that we have to include on our list. It is made by deliberately fermenting milk by adding certain bacteria.
Sour cream is thick and creamy. It has a tangy, sour taste that tastes delicious on top of rich foods. It is also rich in calcium to help protect and strengthen your bones.
5. White Sugar
White sugar is crystallized sucrose that has been extracted from sugar beets or sugar cane. It is the most common sweetener in the world.\
White sugar is refined and washed to make it pure white. While raw and brown sugar has a richer taste, table sugar is sweeter.
6. White Flour
White flour is made with refined, bleached wheat, in which most of the germ and bran have been removed. It is often sold as all-purpose flour.
White flour does not have very many health benefits. Since the wheat is so refined, many of the beneficial parts of the wheat are removed. However, white flour is perfect for baking fluffy bread and pastries.
7. Garbanzo Beans
Garbanzo beans are super pale beans, also known as chickpeas. They are a type of legume mainly grown in middle eastern countries.
Garbanzo beans are very rich in fiber and protein. When whipped, they are a very pale white but come in green, red, and black.
8. White Mushrooms
There are quite a few types of white mushrooms. From white oyster mushrooms to regular sliced baby Bella mushrooms in the grocery store, they are everywhere!
Mushrooms are known to be immunity boosters. They are high in vitamin B and vitamin D. They have anti-inflammatory properties and may even help fight aging!
Mushrooms have lots of selenium known to fight inflammation and prevent coronary heart disease. They may boost your immune system and also aid in preventing cardiovascular diseases. Sounds like a white food that you need to try!
9. White Pasta
White pasta is the most common type of pasta. It is made with refined wheat making the pasta very soft and tender.
Using refined flour to make pasta does cause the pasta to lose some of its nutritional value. Whole wheat pasta has more fiber, protein, and iron than white pasta. However, pasta made with whole grains pasta is not nearly as tender as white pasta!
10. Greek Yogurt
Greek yogurt is a delicious white food that we can’t get enough of. It is a type of yogurt that has been strained to remove the whey. This makes the yogurt very thick and creamy.
Greek yogurt is high in calcium, so that it may improve bone health. It is rich in protein which may help reduce hunger and aid in weight loss. Greek yogurt may also improve gut health.
Greek yogurt contains minimal added sugars. Choose plain Greek yogurt or flavors with just other fruits which are less likely to have added sugar. These will be the healthiest types of yogurts available!
11. Egg Whites
Egg whites are a fantastic white food that many of us know and love. An egg white is the clear, viscous portion of the egg that surrounds the yolk. When whipped or cooked, this part of the egg turns very white.
Many people eat egg whites to lose weight or lower cholesterol levels. The yolk portion of the egg is the part that is quite high in fats. Eating just the whites is a great way to eat healthier.
Salt is a chemical compound made from sodium and chloride. It is used to flavor foods, bringing out the sweet taste in food and making it much more flavorful.
There are many different types of salt, but white table salt is the most common. We had to include it on our list of white-colored foods!
Crisco is an American brand of shortening. It is made entirely out of vegetable oil and used in cooking and baking.
Crisco is mainly oil, so it should be eaten in moderation. It is saturated fat and has fewer nutrients than other fats like butter or coconut oil. However, it is definitely a white food!
14. White Fish
There are many types of white fish. Halibut, cod, flounder, and haddock are a few of the most common white fishes in the world.
Fish is a great part of a healthy diet. It is high in protein and omega-3 fatty acids. Omega 3’s have been shown to decrease inflammation and reduce the risk of heart disease.
Pair your white fish with some cruciferous vegetables, and you will have a meal full of health benefits! From folic acid to vitamin D, this meal will have it all!
Chicken is the most popular white meat in the world. It definitely needs to be on our white foods list!
Chicken can be prepared in hundreds of different ways. You can make fried chicken, roasted chicken, or even chicken soup. However, the whitest way to make chicken is to boil or steam it. It will be very white even after it has been cooked!
Cauliflower is a fantastic veggie that is loaded with health benefits. This white-colored food tastes great, but it may also really help you improve your health.
Cauliflower is one of many cruciferous vegetables and is very high in soluble fiber, which may help your digestive tract. With just 25 calories per cup, it will fill you up without too many excess calories. It is excellent for weight loss and may also help maintain healthy blood sugar levels.
Cauliflower can be eaten plain or cooked. It is highly nutritious when eaten raw as all the vitamins and minerals stay intact.
Add a little flavor to your raw cauliflower with spices, herbs, and dips, and you will get all the essential nutrients with a great taste, too! A sprinkle of cayenne pepper or some ranch dip may be all you need to add flavor.
17. White Onions
Peel back the skin of an onion, and there is a very good chance the inside of the onion will be white. White onions are the most common type of onion. Many onions even have white skin on the outside!
Onions are great for sauteing and adding to food to enhance the flavor. Onions are packed with nutrients. They may help control blood sugar, benefit heart health and boost digestive health.
Turnips are a member of the cabbage family and the next vegetable up on our list of white foods. They have a round, white, edible root, but the green leaves can also be cooked and enjoyed.
Turnips are high in the antioxidant called lutein. The dietary fiber in turnips may also promote a healthy digestive tract. They are very high in vitamin C and have been shown to help improve blood pressure and prevent cancer when eaten regularly.
Garlic is an edible root that is closely related to onions. It has a white, papery skin that can be removed to reveal white cloves. The edible cloves can be cooked in a little olive oil or eaten raw to add a sweet and spicy flavor to foods.
Adding garlic to your diet may help control blood pressure. It promotes stronger bones, improves skin health, and may even boost your immunity to protect against cold and flu. Garlic may even help improve cholesterol levels!
Be aware that eating too much garlic can cause an upset stomach or bad breath. Eat it in moderation along with other whole foods to get the full benefits without any bad side effects.
Parsnips look like long white carrots. They are actually sweeter than orange carrots and are often cooked to use in soups and stir-fries.
Parsnips are high in vitamins and minerals. They are packed with vitamin C, vitamin K, and folate. They are low in calories but quite filling, so eating parsnips may help you lose weight.
Eating a wide array of veggies has been shown to reduce the risk of colon cancer and reduce inflammation. Parsnips are a tasty white veggie to add to your diet and stay healthy.
Cashews are a pale, edible kidney-shaped nut rich in oil and protein. They are another super healthy food on our list of white foods.
Cashews are quite filling and may help prevent weight gain. Adding cashews to your diet may help prevent blood disease and improve heart health.
22. White Bread
White bread is bread that is made with white, all-purpose flour. While white bread may be quite popular, it is not very healthy, especially when compared to whole grain bread.
Not all white foods can be healthy, unfortunately! White bread is soft, tender, and fluffy, but it has very little nutritional value.
The outside of a coconut is hard, brown, and fibrous. However, crack open a coconut, and you will find bright white flesh.
Coconut is not only delicious, but it has many amazing health benefits. Coconut is full of good fats that may help improve skin health and fight bacteria. They may also help prevent weight gain by keeping you feeling full for longer.
Cheese is made by processing and aging dairy. Try feta, mozzarella, gruyere, ricotta, or parmesan if you are looking for the whitest cheeses out there. They are all super white!
While cheese does have some health benefits, it should be eaten in moderation as it is high in fats.
Cheese is packed with dairy, which is known to improve bone health. Cheese is also a great source of vitamin B12 and may even reverse hypertension by lowering high blood pressure.
Milk definitely needs to be on our list of white foods! It is an opaque white liquid that is high in fats and protein.
Milk is full of nutrients. It is a great source of quality protein and can help control blood sugar levels. Adding milk to your daily routine may help lower your cancer risk, lower blood pressure and benefit your bone health.
Milk contains simple sugars that are easy for the body to digest. It may improve your immune system, especially when you consume the recommended intake on a daily basis.
Amazing White Food
If you are on a white diet or just interested in white foods, we know this list was helpful! Hopefully, you learned a little bit about all the amazing white foods out there and give a few of them a try.
With so many to choose from, it’s hard to choose which to try first! Enjoy.