Four white foods to stay away from:

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White flour, table salt, sugar, and white dairy

By: Dean Yannello

White flour: The flour/grains we eat today including most whole grains are highly processed and refined to the point where very little of its original goodness is left, and during the digestion process it is very quickly converted to sugar in the body. They crank your insulin levels and trigger your body to store fat. They don’t digest well causing all kinds of inflammation in your digestive system…which will make your stomach stick out.

These are foods to avoid:

· White bread (includes any bread with white flour in it)

· Pasta, unless whole grain

· White rice

· White flour, and products made with it such as cake, cookies, crackers, pretzels, doughnuts, bagels, and muffins

· Potatoes and potato chips

White Sugar: in general white sugar will make you fat but the white stuff is without a doubt the world’s greatest addiction. It contains zero nutrients, minerals or enzymes…it is completely empty calories. When you eat empty displacement foods your body will actually borrow nutrients from healthy cells to metabolize the sugar you just ate. In addition it triggers your body to store fat like crazy. A teaspoon of sugar has been shown to suppress the immune system by 50% for four hours. The average can of soda contains ten teaspoons of sugar and even worse drinks like diet soda contains aspartame (NutraSweet, Equal, NatraTaste) as its sweetener. Aspartame converts to formaldehyde when heated to 30 degrees and it mimics sugar which creates cravings. Look on the packet of the chewing gum your eating; it probably contains aspartame, NutriSweet, Splenda or one of the other names given which mean the same. Here are a few different names which mean sugar; sucrose,lactose,glucose,dextrose,sorbitol,fructose,maltose,cornsyrup,galactose,maltodextrim, molasses,splenda,high fructose corn syrup and rice syrup.

Most naturel sugars you don't need to worry about. They occur naturally in foods and supply key nutrients. These contain naturel sugar

· Low-fat milk (skim milk, soy milk, 1% low-fat milk)

· Fresh and frozen fruits (apple, blueberries, orange, pineapple, strawberries, banana, cantaloupe, etc.)

· Most Vegetables (carrots, tomato, zucchini, broccoli, spinach, cucumber, etc.)

There are sugars that you need to limit. The following foods are typically loaded with sugar: Like ice-cream, cake, chocolate, candy, jam, doughnuts, etc.

White Salt; Normal salt/sodium chloride has had all its trace sea minerals removed and will increase your blood pressure. Varying amounts of sodium are added to food, but not always in the form of salt. Common food additives, such as baking soda, some preservatives, and monosodium glutamate (MSG) also contribute to the total amount of sodium we consume. An increase in potassium intake seems to offset the adverse effect that sodium has on blood pressure. Foods that contain significant amounts of potassium and also low levels of sodium are fresh and frozen fruits and vegetables.

Some foods that contain a lot of salt are: bacon, cheese, pickles, green olives, salted nuts, shrimp, ketchup, mustard, salad dressing, potato chips, popcorn, baking power and margueritas with salt!

White Diary; Milk is touted as a healthy food, and most people assume that it “does a body good.”  The dairy we consume has been pasteurized in order to remove bacteria and increase shelf life…problem is when you pasteurize something you also kill all the enzymes in the food that are needed to break down and digest that food. If you don’t digest a food properly it sits in your stomach and pretty much ferments/rots making you bloated and can cause a ton of other health issues The calcium in cow’s milk is basically useless because it has insufficient magnesium content (those nations with the highest amount of milk/dairy consumption also have the highest rates of osteoporosis). The best form of calcium is in green leafy vegetables.

Dairy products to avoid: whole milk products, buttermilk products, ice cream, cottage cheese, yogurts and cheese.

I could go on forever on the four white food to avoid but I’d like to keep it simple.


Keep in mind that if you are eating a clean diet and training regularly 80-90% of the time, then having a meal where you consume some white foods once in a while is not a terrible thing. Make sure to drink half your body weight in ounces of clean filtered water each day and get seven to eight hours of sleep each night.


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