100 lb. Club - no white food?




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Charbar
06-20-2006, 12:52 PM
I hear so much that "white" food is bad for you.

Can you supply me a list of bad white foods and what you sub in their place?

white potatoes?
white rice?
white bread - like wonder bread?
sugar?

what else?

Thanks!

Dana


Glory87
06-20-2006, 01:43 PM
I don't think white potatoes and white rice are bad for me, necessarily, I just think their counterparts are BETTER for me.

White potatoes - sweet potatoes
White rice - brown rice or wild rice
White bread - whole grain bread (when you look at the ingredients, make sure the first ingredient says "whole" grain)
Tortillas - whole wheat tortillas (La Tortilla factory makes a great 50 calorie tortilla that I love)
Pitas - whole wheat pitas (like bread, read the ingredients to ensure the first ingredient is "whole" grain)
Pasta - whole grain pasta (whole wheat pasta or some other whole grain like spelt)
Processed breakfast cereals - oatmeal (not the packaged kind). I also read the ingredients for breakfast cereals to make sure they are high fiber (3+ grams of fiber per serving)

Other whole grains - corn, bulgar, quinoa (pronounced keen-wa, great stuff, cooks up like rice and has a good nutty taste)

Here's an interesting guide (PDF) (http://rds.yahoo.com/_ylt=A0geusDQM5hE9vgAFJ1XNyoA;_ylu=X3oDMTE3cGtxdTU 1BGNvbG8DZQRsA1dTMQRwb3MDOQRzZWMDc3IEdnRpZANGNzU4X zE4OQ--/SIG=13bbfn8pk/EXP=1150911824/**http://www.oznet.ksu.edu/humannutrition/mf2560.pdf#search='whole%20grain%20pasta')

Charbar
06-20-2006, 01:46 PM
thanks glory87... I tried brown rice once.. yuck! maybe I did it wrong or something. I do, however like wild rice. I eat Natural Ovens bread - that's good for me.

So what's so wrong with the white stuff? or should it be limited?

I've never tried a sweet potatoe.. I'm scared!!! :yikes:


SuchAPrettyFace
06-20-2006, 01:50 PM
thanks glory87... I tried brown rice once.. yuck! maybe I did it wrong or something. I do, however like wild rice. I eat Natural Ovens bread - that's good for me.

So what's so wrong with the white stuff? or should it be limited?

I've never tried a sweet potatoe.. I'm scared!!! :yikes:Try the Uncle Ben's long grain brown rice. Yum. Or even the Uncle Ben's boil in a bag brown rice. Or even the nuke in the microwave brown rice. Watch the sodium on the wild rice.

Natural Ovens rules!!

Sweet potatoes do, too. You can bake them, then sprinkle with cinnamon for a great treat. :) Or boil them, scoop out the insides, and whip them up with a tad of butter & cinnamon, nutmeg, or whatever else you like.

Be not afraid! :lol:

Glory87
06-20-2006, 01:56 PM
thanks glory87... I tried brown rice once.. yuck! maybe I did it wrong or something. I do, however like wild rice. I eat Natural Ovens bread - that's good for me. So what's so wrong with the white stuff? or should it be limited?

I've never tried a sweet potatoe.. I'm scared!!! :yikes:

Sweet potatoes are good, like their name says, they are sweet. I like to bake mine for a little over an hour. They taste great. I also like to cut them like french fries and roast them until they are soft/crispy.

Natural Ovens bread does have a whole grain version (http://www.naturalovens.com/Shop/Bakery/Breads/Hearty_%26_Satisfying/100%25_Whole_Grain_Bread.html), if you like that brand, try to eat the whole grain bread - it has 4 grams of fiber per serving which is great. Even their multi-grain bread is pretty good, whole wheat is the second ingredient.

If you hate brown rice, don't eat it. I hate lima beans and green peppers and I just don't bother with them. It is weird, I used to hate oatmeal and cottage cheese and I like them now, sometimes tastes can change.

I don't think there is anything "wrong" with white stuff, it's just not as nutritinally powerful as the whole grain options (which also tend to have more fiber). If I'm going to eat something, I want it to be good for me. Since I happen to like the whole grain versions of pasta, bread, tortillas, pita just makes sense to eat the more nutritious options instead of their more processed, less nutritonally powerful counterparts.

Puney
06-20-2006, 01:58 PM
"white" products are very easily processed by your body. Therefore, they are a lot like sugar ( you will not feel full for very long). However, all of the "brown" products have more fiber and it will take you body longer to digest them. White more or less means "processed".

Good luck! white products are my favorite junk food. I am a bread lover!

Glory87
06-20-2006, 01:59 PM
Why are whole grains better?

Q: What's the difference between whole and refined grain?
A: Refined grains are milled and bleached. The outer bran, which has the fiber and nutrients, is removed. Then nutrients are reinserted. That's why "enriched" flour is on the label.

In this country we want baked goods that are light and fluffy. That's why we keep refining our flour until it's like talcum powder.

Q: Why is whole grain better?

A: Whole grains have more fiber, double the calcium, six times more magnesium and four times more potassium.

The refining process removes most of a grain's vitamins, minerals and fiber. Whole grains contain the kernel's outer shell (bran), seed (germ) and other beneficial substances that may reduce the risk of heart disease, stroke and colon cancer. Whole grains help prevent constipation and diverticulitis.They also help to stabilize blood sugar, which allows insulin to do its job and, thus, protect against diabetes. Oats, barley and rye are especially rich in soluble fiber.

Some people probably don't know that the antioxidants found in grains are not present in fruits and vegetables. Antioxidants are important for fighting cancer.

Studies have shown that people who eat whole grains have a lower body mass index, lower total cholesterol and a lower waist-to-hip ratio.

Epidemiological studies on a variety of different populations noted that people who eat three daily servings of whole grains reduced their risk of heart disease, stroke, type-2 diabetes and digestive-system cancers.

http://www.lifestyle.msn.com/MindBodyandSoul/HealthyBody/Articleiv2.aspx?cp-documentid=39934

buckettgirl
06-20-2006, 02:22 PM
My personal goal is to avoid refined/processed foods as much as possible when I start eating again.
It is probably a good rule of thumb to realize that anything made in a factory isn't good for us. However, most of us don't have time to make everything from scratch, grow our own veggies, etc etc. So, avoiding processed foods as much as possible is likely the best we can do.
Getting rid of the "white" stuff from your regular diet is one of the premises of the low glycemic index diet. White bread, white rice, cereals, etc etc, are absorbed very quickly by the body and spike our insulin levels very quickly (just as sugar would). And the extra glucose from those foods ends up being stored as FAT!
If you are going to try to cut down on "white" stuff, it is important to look at ingredient labels - for instance, enriched wheat bread is not whole wheat bread.
As long as you can find healthy versions of the "white" foods that you like, stick with them and make them part of your lifestyle, not a "diet."
As far as sugar - Splenda is good, I use sweet n low in my tea... Avoid labels with corn syrup or high fructose corn syrup as one of the top 4 ingredients.
I saw on Oprah a few months back that if you consume a beverage containing high fructose corn syrup (regular pop) with a meal, you will eat more at your meal than if you had nothing or anything else without that ingredient.

DishyFishy
06-20-2006, 02:25 PM
I'm a huge fan of whole-wheat couscous. It takes just five minutes to prepare, and has a great flavour.

Charbar
06-20-2006, 03:17 PM
couscous.. I don't think I want to know what that is! sounds weird.

I'm such a meat and potatoes kind of gal. - can you tell?

Amanda.. that is so interesting what you said about having a soda with dinner.. my dh does that every night. So is diet soda just as bad?

When you spoke about cereal - all cereal? I eat heart to heart (http://www.kashi.com/ourfood/HearttoHeart/HearttoHeartCereal/Default.aspx)

YP1
06-20-2006, 03:26 PM
cous cous is a grain and it's fab, I'm making a lot of cous cous salads for my lunches at work at the moment, my favourite is cous cous with dried apricots and prunes, spring onions, chickpeas, garlic, a chopped chilli and a bit of lemon juice and olive oil.

ValRock
06-20-2006, 03:32 PM
Kashi Cereals are whole grain so they're a great alternative to refined flour cereals. I think heart to heart has some cane juice so you might want to watch out for that a little bit. Otherwise, it's a great choice! I definately reach for Kashi products when I'm shopping because I know they don't put any "junk" in their food.

Cous Cous is DELICIOUS!!! I would eat it everyday if I could lol... All it is is pasta in fine little pellets. The whole wheat variety is terrific for you! http://en.wikipedia.org/wiki/Couscous it's really not that scary!

Quinoa is another favorite in our house as well... It's a complete protein too so that's a big plus.

When shopping it's important to look for the word "whole" as opposed to the word "enriched" enriched is a naughty word when it comes to nutrition because it means they're trying to make up for something they processed out of the product in the first place. It's best to eat things as close to nature as possible, in my opinion.

I, personally, have no problem with white potatoes on an occasional basis. They have a lot of vitamins and minerals and I don't think they hinder my weight loss if I eat them once every couple weeks. I know people have varying opinions on this... but I agree that eating them every single day might not be the best plan of action.

Good luck with your goals!! you can do it!

YP1
06-20-2006, 03:45 PM
And in this thread we've just managed to prove the wikipedia assertion that

In the United States couscous is known as a type of pasta, probably reflecting the influence of Sicilian immigrants. However in most other countries it is treated more like a grain in its own right. It is particularly valued for its rapid preparation time.

I call it a grain, you call it pasta!

ValRock
06-20-2006, 03:51 PM
And in this thread we've just managed to prove the wikipedia assertion that



I call it a grain, you call it pasta!

That's interesting!!!

Glory87
06-20-2006, 05:40 PM
But couscous is made of grain! There is no "couscous" plant where the couscous is harvested. Grain is harvested, then it is made into couscous.

"The couscous grains are made from semolina (coarsely ground durum wheat) or, in some regions, from coarsely ground barley or millet. The semolina is sprinkled with water and rolled with the hands to form small pellets, sprinkled with dry semolina to keep the pellets separate, and then sieved. The pellets which are too small to be finished grains of couscous fall through the sieve to be again sprinkled with dry semolina and rolled into pellets. This process continues until all the semolina has been formed into tiny grains of couscous."

Wheat is a grain, barley is a grain, bulgar is a grain - couscous is made from grains!

Heather
06-20-2006, 06:03 PM
Interesting. But that begs the question: isn't "white" pasta made from semolina then also a grain? We just give it a different name, right?

Charbar
06-20-2006, 08:45 PM
oh no.. I've started a couscous debate.. :rofl:
maybe I might try it. Do you guys add anything to it? Butter would be great.. but that's a no no :nono:

jillybean720
06-20-2006, 09:27 PM
Butter isn't a no no so long as it's used in moderation or you choose a butter/margarine that is free of trans fats and perhaps lower in calories than regular butter.

I've never had couscous, but as for the "white" foods thing, not all white things are created equal. I would eat a white potato before I would eat white bread simply because potatoes are actually natural and unprocessed, plus they have a load of nutrients (especially if you eat the skin!). I'm not particularly fond of sweet potatoes, either. White rice is "bad" because it's no longer a whole grain--in order to make white rice, the original grains are stripped of their outter coating, which is what contains most of the nutrients, making brown rice a much healthier choice nutritionally.

I think a lot of the "white is bad" talk comes from low-carb diet plans, too. On a low-carb plan, you would avoid all of these foods not because they are processed or low in nutrients, but because they typically have a higher amount of "bad" carbs (or carbs at all, depending on the plan). These "bad" carbs cause insulin spikes and can create cravings and have a less filling/lasting effect than their whole-grain counterparts.

I think I'm talking myself in circles...I'll stop now :dizzy:

Heather
06-20-2006, 10:58 PM
couscous, at its most basic, and water and let it sit covered to cook... maybe add a little olive oil and fluff with a fork.

But I find that approach a little flavorless and have started looking for yummies to throw in. Sometimes it helps to start by toasting the couscous in a hot pan (no oil) for a few minutes until it gets a little toasty. Put in a glass bowl and set aside.

Saute some onions and garlic in a tsp of olive oil... maybe add some veggies, chick peas... lemon rind... etc... and cook. Take all the cooked stuff, and some chicken stock/water combo and place it all in the bowl with the couscous. Let it sit for 10-12 minutes... THEN drizzle the olive oil and fluff with a fork. Yummmy

buckettgirl
06-21-2006, 11:39 AM
Amanda.. that is so interesting what you said about having a soda with dinner.. my dh does that every night. So is diet soda just as bad?



No, diet pop would be fine... actually, I am impressed with the amount of diet pop now made with Splenda. Pop is my last vice, I can't give it up... the nurse practitioner I see wants me too (and all I can say is that I quit smoking, I'm not eating, what else do you want from me???) LOL. :dizzy:
Diet pop doesn't have any kind of corn syrup in it... however it is advisable to moderate your intake of COLAS, because they have phosphoric acid which contributes to decreases in bone density (which can lead to osteoporosis). Some non-cola diet pops have phosphoric acid as well, but if you don't drink alot of pop anyway, I wouldn't worry about it. I drink about 2 liters of diet pop per day... when I am out of that, I use the Walmart version of Crystal Light to make my drinks (it has no calories, Crystal Light as 5 cals/serving I think).

As for cereals, they can be some of the worst food that you eat... amazingly. However, I would think as long as you are choosing something made with whole grains and has limited carbs, it ought to be alright.
You can go to http://www.glycemicindex.com and search their database of foods (if it is listed, you can find out where it ranks). The lower the glycemic index, the more healthy the food is... it is based on a scale of 0-100, so the closer to 100 the more that food ought to be avoided. It does not list anything like meats and such because those foods have no carbs.

DishyFishy
06-21-2006, 12:55 PM
I still eat potatoes, though I don't have them often. When I do, I usually have a jacket, and eat the skin. It's the tastiest part. :T

I often dry fry my couscous first too, Heather. It gives a lovely nutty flavour to it. When I'm pushed for time though, I just throw some in a bowl with boiling water, a little lo-so chicken Oxo, some herbs, and chilli flakes.

It's right near the top of my list of ultimate fast-foods.

Nobody seems to have mentioned bulgar (bulghur/bulgur) wheat yet, which is another popular grain in my house. It has more fibre and fewer kcals than brown rice, it's quicker to prepare, and I would say it has more flavour than both rice and couscous. I use it to make tabouleh, pilau, and "pretendy" meatballs.

Heather
06-21-2006, 05:21 PM
Ali -- Oooohh... I will take a try at the bulgur wheat!!!!

trishn222
06-22-2006, 01:13 AM
I have to get in on the defending of the potato after all I am from Idaho. In fact all around my house are potato fields and my high school mascot was a Russett. They are very nutritional and great for you.

Trish

jillybean720
06-22-2006, 05:34 AM
In fact all around my house are potato fields and my high school mascot was a Russett.
I'm sorry--this made me laugh :p I can just imagine some guy dressed as a potato dancing around a football field...go potatoes! :dizzy:

Charbar
06-22-2006, 08:03 AM
no gatorade at that football game.. just sour cream! :rofl:

nelie
06-22-2006, 09:36 AM
Just a quick chime in. I am currently following BFL and even though I have stayed away from white starches, white potatoes are given the OK on that plan. Usually white means stripped of nutrients/fiber but that isn't always the case. White flour (thus white bread) and white rice (generally) are while brown rice isn't but neither are white potatoes. I have been eating brown rice for ages and like it quite a bit and I also like my 100% whole wheat bread. I rarely eat potatoes because I limit my starches a bit and given a choice of rice or potatoes, I'd choose rice.

trishn222
06-22-2006, 10:58 AM
Yeah those were things that happened also you should have gone to other schools and saw the signs. Mash them potatoes, Fry those spud...You get the drift. The Russett did have a crown, robe and sceptor. I guess they thought that it was regal looking. Yeah it was funny. But in a very fun sort of way. ::):

teahoney
06-22-2006, 06:47 PM
I didn't know they had whole grain couscous. I am going to have to look for it because I love me some couscous.

Puney
06-22-2006, 10:54 PM
I would like to make a negative comment on the splenda in diet colas and everthing else. I cannot tolerate splenda at all. Very bad bloating, cramping, gas and diarrea(sic) for days afterword. It is so terrible. It is also known as sucralose. DEMON chemical is what I call it. It is so hard to find anything light without it. I really hate that.

It was kind of odd when it started, I thought that I had developed IBS. With careful watching of my diet, my Dr. figured it out. He said that it was very common but not advertised very much (imagine that). As for taste splenda tasted great. I could not tell it from sugar and loved it. In the end it about ruined my life before I figured out what the problem was. Buyer Beware!!!

Puney
06-22-2006, 10:57 PM
I would like to make a negative comment on the splenda in diet colas and everthing else. I cannot tolerate splenda at all. Very bad bloating, cramping, gas and diarrea(sic) for days afterword. It is so terrible. It is also known as sucralose. DEMON chemical is what I call it. It is so hard to find anything light without it. I really hate that.

It was kind of odd when it started, I thought that I had developed IBS. With careful watching of my diet, my Dr. figured it out. He said that it was very common but not advertised very much (imagine that). As for taste splenda tasted great. I could not tell it from sugar and loved it. In the end it about ruined my life before I figured out what the problem was. Buyer Beware!!!
No, diet pop would be fine... actually, I am impressed with the amount of diet pop now made with Splenda

Puney
06-22-2006, 10:58 PM
Well that was a goof. I was trying to insert a quote by bucketgirl. As you can see I am new to this...Sorry

Charbar
06-23-2006, 04:38 PM
Puney.. you'll get the hang of it. you've already lost 8lbs.. that's the best part!!

Now.. today I went to get hamburger buns.. and I kept saying to myself.. no enriched.. no enriched. I searched the ingredents on every packages... the best I could get was enriched wheat flour. Whole wheat flour was listed.. I think as #4

the package says: whole grains are an important source of fiber and other nutrients the usda recommends consuming 48 grams of whole grains a day one "wonder" wheat hamburger bun is equivalent of 8 grams of whole grains.

So was this a good choice?

I even called the wonder hotline #... sent that ladies head for a spin. :dizzy:

nelie
06-23-2006, 05:44 PM
I look at a mixture of things when I'm buying bread. I recently bought hamburger buns myself. There were a couple different brands that said 100% whole wheat or whole wheat. I ended up going for the one that said 120 calories. The other brands had 200-250 calories. Whole wheat is important but so is the other stuff they may add. I also generally go for 100% whole wheat sliced bread that is 35-40 calories per slice. I generally look for whole wheat flour, any added sweeteners and the total calories.

Charbar
06-29-2006, 07:50 PM
Today I bought http://www.healthyharvestpasta.com/RHH_WG_ThinSpag.htm I wasn't sure how it would taste so I mixed about 25% whole wheat and 75% tradional enriched pasta. No one said a thing!

What do all you use for pasta?

This new pasta with my natural meat - hopefully I'm going in the right direction.

Dana

nelie
06-29-2006, 07:54 PM
I actually don't eat pasta because rice is really the carb of choice for us.

Monkeybabies
06-29-2006, 11:19 PM
Barilla makes a whole wheat pasta called Barilla Plus. It is delicious...give it a try.