White Vegetables: Wrongly Shunned Nutrition


white vegetablesPoor white vegetables have gotten a bad rap in the nutrition world. We’re told to eat a variety of colors to get the biggest bang for our nutrient buck, which decidedly leaves out the non-color white. White vegetables include potatoes, onions, cauliflower, mushrooms, and more. It’s more than likely the potatoes giving these veggies their bad name, but it’s truly the preparation of potatoes that makes them a poor diet choice, not the potato itself.

White veggies provide needed nutrients like potassium, magnesium, and fiber. More importantly, many of these vegetables are inexpensive, making them a good choice for families that may not be able to afford the more exotic bright orange and dark green vegetables {although there are plenty of cheap choices there too}.

A recent paper from Purdue University looked at how white vegetables can be a part of a healthy diet. The paper showed that white vegetables can help fill in the gaps for missing nutrients, as most kids, teens, and adults aren’t meeting the recommended vegetable intake.

While nutrition advice is often simplified to instruct us to eat a variety of colors, this may not have the scientific backing we once thought. The paper revealed that many nutrients and phytochemicals don’t absorb colors visible to the limited human eye, which could cause us to misjudge the amount of nutrition in foods.

So stop walking past the poor color-deprived potatoes in the grocery store and stock up on these rich, inexpensive nutrients. Just be sure your potatoes are baked or roasted, not fried.