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Eating colorful foods is a great way to get a wide variety of nutrients.
“It doesn’t mean if a food lacks color, it lacks nutrients,” said Silvia Delgado, a registered dietitian and health educator at Kaiser Permanente in Baldwin Hills, California. “In fact, many white foods are worthy of our attention.”
Here are some healthy white foods, why they’re good for you, and how to prepare them.
Mushrooms
Why they’re good for you: These fun fungi are low in calories, sodium, fat, and cholesterol. They’re also a great source of riboflavin, vitamin D, and selenium, which may keep your heart healthy by lowering inflammation and increasing blood flow.
How to eat them: The flavor and texture make mushrooms a great meat substitute. Sauté them for a few minutes and avoid overcooking. You can grill them, stuff them, or add them to soups, sandwiches, or salads.
Garbanzo beans
Why they’re good for you: Garbanzo beans, also known as chickpeas, are high in fiber. One cup has half the fiber you need for a day. Fiber helps with weight loss and controls blood sugar and cholesterol levels.
Garbanzo beans are a great source of protein and are rich in magnesium, potassium, and iron. They can also promote the growth of healthy gut bacteria, which is good for your digestion.
How to eat them: Add them to salads and soups or puree them to make hummus.
Greek yogurt
Why it’s good for you: Greek yogurt provides a good amount of calcium and protein — as much as twice the protein of regular yogurts.
Greek yogurt also has vitamin D, riboflavin, phosphorus, and potassium. And it has probiotics, or “healthy bacteria.” Probiotics improve digestion and have other health benefits. Be sure to choose Greek yogurt with “live active cultures” and minimal added sugars.
How to eat it: Greek yogurt is thick and creamy. You can eat it for breakfast with fresh berries or use it in recipes instead of mayonnaise or sour cream.
Garlic and onions
Why they’re good for you: Garlic and onions have long been recognized for their ability to kill bacteria and viruses. Did you know that they’re also great for your heart? They contain substances that may help improve blood pressure and lower cholesterol.
How to eat them: Add raw or cooked onions and garlic to salads, soups, and dressings. Eat garlic raw for the most health benefits.
Cauliflower
Why it’s good for you: Cauliflower is a great source of vitamin C, vitamin K, folate, and fiber. In fact, one cup of cauliflower gives you three-fourths of the vitamin C you need each day.
How to eat it: To preserve its nutrients, steam or roast instead of boiling. Add flavor with turmeric or any of your favorite spices.
Turnips
Why they’re good for you: Turnips have only 30 calories per cup and 30% of the daily recommendation for vitamin C.
How to eat them: Add turnips to salads, soups, curries, and stews for crunch and texture. The leafy green part of the plant is also delicious and nutritious.
Pears
Why they’re good for you: Pears are rich in fiber, vitamin C, and copper. They’re a great source of flavonoids, a potent antioxidant and anti-inflammatory factor.
How to eat them: Pears are naturally sweet and can be eaten plain. Add them to a salad for a different texture and flavor. Be sure to eat the skin because it has more nutrients and most of the pear’s fiber.
Tofu
Why it’s good for you: Made from soybeans, tofu may help lower cancer risk. Choose organic, calcium-fortified tofu as a good source of calcium, selenium, and omega-3 fatty acids.
A serving of tofu (about 4 ounces) has 17 grams of protein, making it a great meat substitute. Eating tofu instead of meat can lower your intake of cholesterol and saturated fat, which can reduce your risk of heart disease.
How to eat it: Soft tofu is best for making sauces and dips. Firm or extra firm tofu can be stir-fried, baked, or grilled.
Potatoes
Why they’re good for you: Potatoes have almost half the potassium you need each day, which helps control blood pressure. They also have resistant starch — sometimes referred to as prebiotics — which feeds your body’s healthy bacteria. Studies show that resistant starch may help prevent cancer, lower inflammation, and control blood sugar.
How to eat them: Bake or roast your potatoes to get the most benefit. They’re also good in a soup or casserole. Be sure to eat the skin to get the most potassium and fiber.
“For optimal health, eat a variety of whole, unprocessed foods in their most natural states,” Delgado said. “Regardless of their color, fruits, vegetables, legumes, and whole grains contain a variety of vitamins, minerals, and antioxidants that work together to help keep us healthy.”