Avoid these deadly diet whites and notice the improvement in your health.
White sugar is highly refined and may result in an increase obesity, leading to insulin resistance and type 2 diabetes, says Harvard TH Chan School of Public Health. Excess sugar intake is also linked to inflammation and heart disease. Replace white sugar with natural sweeteners like honey, maple syrup, jaggery.
White flour is also highly processed and contains high calorie and low amounts of fibre and vitamins, says Healthline. It may lead to a spike in blood sugar, followed by energy loss, and can also increase your weight. Replace it with whole-grain flours like whole wheat, almond, or oat flour, which retain fibre and nutrients, states Johns Hopkins Medicine.
Intake of excessive white salt, may lead to high blood pressure and can bring on cardiovascular disease, says Harvard Health. According to the American Heart Association, it's best for healthy adults to limit their sodium chloride intake to 2,300 milligrams daily, which is roughly equivalent to one teaspoon of regular table salt.
Rice loses its fibre and nutrients during processing and polishing, leading to fast digestion and therefore spikes in blood sugar, increasing your hunger pangs, says Medical News Today. Replace it with brown rice, quinoa, millet, or farro, which are higher in fibre, vitamins, and minerals, suggets the US Department of Agriculture.