What is Bad White Foods and Healthy Replace

5 white foods that are very harmful to health and their replacement is an interesting topic that we will all find. Because we all use the food we talk about today, more or less.

Most people do not know that some of the most commonly used foods are actually harmful to our health and our body. Maybe that is the reason they continue to consume them every day, without knowing their bad side.

Even if they know the bad effects, however, one cannot imagine a diet without harmful white food.

However, you should know that white rice, refined salt, pasteurized cow’s milk, refined sugar, and white flour are the 5 most harmful white foods. This is due to the fact that unfortunately, they have very little nutrients, proteins, and vitamins.

If you consume these 5 products every day, your risk of developing diabetes, high blood pressure, and other illnesses that can harm our health will increase significantly. Did you know that people who eat white food about 5 times a week are up to 17% more likely to develop diabetes?

This is just one example of how dangerous and harmful these white foods can be.

We need to know more about these widespread foods before putting them in our mouths and consuming them every day and their adequate replacement.

Here are 5 white foods that are very harmful to our health and their healthy option

Refined white rice

– White rice leads to a significant increase in blood glucose levels, which in turn increases the risk of diabetes.

Rice processing involves several different types of processes that remove the outer layer.

In principle, only that portion of rice remains, which is mainly the starch it contains.

A healthy substitute is, of course, white food brown rice

Brown rice is a simpler and much healthier option than white rice.

It contains many more vitamins, minerals, fiber than white rice.

Studies on brown rice show that 200 grams of brown rice contain much more than double the amount of phosphorus and manganese (88%) than traditional white rice.

It also contains two and a half times more iron, three times more vitamin B3, ten times more vitamin B1, and ten times more vitamin B6.

Only one portion of this variety meets nearly 80% of the daily recommended dose of manganese.White Foods is brown rice

This mineral is essential for the formation of good cholesterol, energy, and hormone production in our body.

Brown rice also contains 23.7% (11.19 milligrams) of selenium, 9.20% (83.85 milligrams) of magnesium, 83.85 milligrams of potassium, and 18.7 milligrams of tryptophan.

That’s an impressive amount and a big difference compared to the benefits we get with white rice.

Although the difference is quite small, brown rice contains more calories than white rice.

Boiled brown rice with long grain contains about 216 calories, while white rice 206 calories.

Pasteurized cow’s milk

– The pasteurization process really gives the milk longer shelf life, but the price for it is also quite high.

The shelf life is important so that we can consume milk for a longer time, but it also has some negative effects.

This process removes the beneficial enzymes and vitamins (A, C, B6, B12).

At the same time, the hormones and antibiotics added to the milk for the pasteurization process to be successful are quite detrimental to human health.

Pasteurization also kills the beneficial bacteria found in raw milk, such as Lactobacillus acidophilus.

It destroys more than 20% of the iodine contained in milk, causes constipation, and deprives the most important nutritional qualities contained in milk.

Replacement for pasteurized milk

Almond milk

This milk is consumed for a great reason and has many good properties and benefits.

It has been scientifically proven to be a great replacement for cow’s milk for people who cannot drink it for health reasons.

Compared to cow’s milk, almonds have less saturated and unsaturated fat.

Healthy fats in almond milk help to lose weight.

Because it contains few calories and protein, it is still not recommended for children during their growth and development.

Oat milk

Oatmeal milk has a very mild, sweet taste, is very creamy, and goes well with flakes, in desserts, but also as a standalone beverage.

Oat milk should not be drunk by people who are allergic to gluten or have celiac disease.

This type of vegetable milk has really excellent amounts of calories and carbohydrates.

Soy milk

Soy milk is the most common substitute for cow’s milk and can also be consumed by people who are allergic to gluten.

Compared to other vegetable drinks, soy milk has the most protein.

We have to be aware that, despite the aforementioned other types of milk, no vegetable milk is a complete substitute for cow’s milk.

This is due to the fact that it is rich in amino acids that the body does not produce, but can only obtain from food.

Refined white sugar

– White sugar should not be considered food at all, but a pure chemical substance extracted from plant sources such as sugar cane or sugar beet.

In the extraction process, all protein fibers and about 90% of the nutrients are removed.

Refined white sugar produces certain alkaline reactions that remove almost all amounts of vitamins.

Carbon dioxide is then added and further processed with calcium sulfate and sulfuric acid for bleaching, from which its recognizable white sugar color comes.

Refined white sugar has no protein, vitamins, minerals, enzymes, trace elements, fiber, fat, anything that can be linked to human food.

It contains no ingredients that would be of any benefit to our health. This sugar is good simply because it carries only energy and nothing more.

A substitute for white sugar is the consumption of fruit

White sugar, as we have said, is of no use to our body. But many of us like to eat sweet products, so the best substitute for sugar is fruit.

The fruit is mild and tasty, not to mention that consuming it will bring many healthy ingredients.

Above all, vitamins, minerals, and other healthy ingredients are great for our bodies.

Stevia – healthy white food and natural substitute for sugar

For all lovers of the good, here’s some useful information. Have you heard of Stevia?

If your answer is no, then it’s time to read this article….

The Stevia leaf was used hundreds of years ago as a sweetener in the food of the Indian tribes of Guarani from Paraguay, Bolivia, and Brazil.

The variety Stevia rebaudiana, also known as sweetleaf, sugar leaf, or just stevia, is grown because of its sweet leaves.

During the extraction process of its leaves and fruits, the sweetness is obtained. This sweetness is what you can find in the markets in several forms – like liquid, powder, sugar bags, or small pills.Stevia - a healthy and natural substitute for sugar

The powder obtained by extracting the leaves of this herb is 200 to 300 times sweeter than sugar. While the stevia leaf itself is 35 to 45 times milder than sugar.

One of the most significant and positive features of the stevia is that it has no energy value, so it does not induce an insulin response.

Because of this, people who try to reduce their sugar intake can freely use it. Stevia can be freely used by people with type 2 diabetes.

It is also useful for children because it is not a good base for spreading bacteria and protects teeth from cavities.

In a 2006 World Health Organization study, a very significant finding was that stevioside and reabuzide A contained in the stevia leaf had no genotoxic or carcinogenic effects on humans.

The same study has shown that stevia reduces the negative health effects of people with Type 2 Diabetes and those with high blood pressure.

Stevia positively affects other conditions in our body such as:

  • Regulation of blood glucose levels (sweet stevia ingredients are glycosides, not carbohydrates)
  • Weight loss
  • Reduce the feeling of nausea
  • Relieve stomach problems
  • Encourage better digestion
  • Faster wound healing

Stevia leaf, in addition to stevioside, is rich in various minerals and micronutrients such as iron, calcium, sodium, potassium, phosphorus, zinc as well as vitamin A.

Refined salt

– The salt we use in our daily lives is actually sodium chloride.

This product increases the risk of a number of different types of cardiovascular disease.

Refined salt causes numerous harmful side effects in people who consume it regularly. Cooking salt contains iodine which is necessary for maintaining our good health.

Salt, used in processed foods or fast-food restaurants, is often iodine-free. Fluorine is added to the salt refining process, which in large quantities is very harmful to health. Consuming too much salt can also cause various problems such as high blood pressure.

Salt substitution

The maximum amount of salt that would be ideal for an entire day is 3 to 5 grams, but many either don’t know it or simply ignore it, and use more salt in their diet.

Due to too much salt intake, we are tired of the natural taste of food, and besides it causes more health problems – high blood pressure, kidney problems, destruction of vitamins, and enzymes.

Here are some alternatives to salt…


Garlic is a perfect substitute for salt, especially the powder.

It goes great with fish, pasta, and various salads, but also gives the rest of the food a fantastic taste.

In addition, garlic has many healing properties and benefits to our health and therefore makes it the number one food in the kitchen.

Lemon juice

Almost no one wants to eat a salad without spices, and especially without salt, because it works completely tasteless.

That’s why they use lemon juice is here.

It gives a spicy, sour taste to the salad that will surely delight you.

Sunflower seeds

The bitter salty taste can replace salt and give the food a sufficient amount of salt it lacks.

Despite its taste, sunflower seeds are extremely healthy and delicious.

Just 50 grams of seeds are enough to get the daily amount of vitamin B1 and E needed, and 100 grams of manganese, magnesium, zinc, sodium, phosphorus, and vitamin B6.

Buy sunflower seeds and ground them yourself and use salt instead – the meal will be healthier in every way.


Although it is generally used as a sweet spice, it is time to use it for another purpose.

In addition to being a great salt substitute, cinnamon has great health benefits – it lowers cholesterol and regulates blood sugar levels, making it a great salt substitute.

It goes best with spicy dishes because it gives a special flavor.


Its unique scent and taste will certainly make your meal special.

To preserve all the important ingredients of the basil leaf, you need to put it in the food only after you have finished cooking.

It goes great with pasta and salads, but can also be used in many dishes.

Refined white flour

White flour is almost completely starchy and contains very little nutrients from the grain.

Additional chemical procedures used to convert the grain into flour lead to the formation of Alloxan, a substance used to induce diabetes in healthy mice for research.

Yes, correct!

Alloxan causes diabetes, releasing huge amounts of free radicals into the beta cells of the pancreas, leading to their gradual destruction.

The suggested substitute for white flour is whole grain bread

Whole-grain bread, crackers, and breakfast cereals are a much healthier and better diet option.

Consuming such foods retains and exudes naturally healthy ingredients.

Much more fiber is added, and another benefit is that such foods do not affect weight gain.

White chocolate

White chocolate also has its dark side.

Although many love white chocolate, it is actually a mixture of chemical aromas and fats.

Nutritionists warn that white chocolate, as a rule, should not be named chocolate.

They emphasize this because white chocolate does not contain the main ingredient of chocolate, which is cocoa.

Nutritionists say that white chocolate uses a variety of vegetable oils instead of cocoa, so white chocolate cannot be compared to ordinary chocolate.

It contains no vitamins and minerals, but only contains the only caloric value. Food experts say that white chocolate is much harder to digest in the body than ordinary dark chocolate.

This is due to the fact that at best it contains 20% cocoa and about 14% dry milk. The rest is primarily sugar, so 100 grams of white chocolate contains up to 57.1 grams of carbohydrates.

Dark chocolate is an excellent white food healthy alternative

From improving heart work to reducing the effects of depression, dark chocolate in another study has proven to be great food for us.

Recent research has gone much deeper, into the chemical reaction that comes. When dark chocolate encounters germs in our stomach, and they are more than happy to consume it.

Here’s what it’s all about. Isn’t it great that besides being delicious, dark chocolate is also very healthy for our body? Good for the heart and brain, full of antioxidants, theobromine (alkaloid, organic molecule, powerful diuretic.Dark chocolate is an excellent healthy alternative

Also stimulates renal circulation and helps eliminate harmful constituents from the body) and various other beneficial ingredients such as iron, potassium.

It helps lower blood pressure, relieves depression, controls blood sugar levels, and of course helps us lose weight! But stick to the chocolates that have at least 75 percent cocoa.

Dark chocolate is the best and healthiest variant of all chocolates. So we’re talking about dark chocolate only.

This research has shown that certain good bacteria in our stomachs enjoy eating dark chocolate. These same molecules fragment dark chocolate into components that are great for heart health.

The good bacteria are known as Bifidobacterium and lactic acid reduce the risk of inflammation in the cardiovascular system.

This greatly reduces the chances of heart attack and many other serious illnesses.


In today’s article, we have covered a very interesting topic in the field of food. Why some foods are harmful, more precisely white bread, rice, sugar, milk.

They also have good properties but also have very bad effects on our health. As always there is a variant of healthy food as a substitute for bad food.

The taste may not be exactly the same, but the benefits will certainly entice you to use them in your daily diet.

Keep an eye on your diet, because by eating healthy foods with minerals, vitamins, proteins, and other ingredients, we improve our health and beauty.