No White Foods Diet

By Ted

no-white-foods-dietEveryone is looking for a simple diet plan to follow, but let’s face it, no matter what plan you choose it’s not easy to slim down and live healthier.

The “No White Foods Diet”, which has been getting some good press lately from celebrities such as Jennifer Aniston, might just be on the easier side of the dieting spectrum, at least when it comes to food choice.

No White Foods Essentials

The simplicity of this plan lies in food choice. Dieters avoid all white, plant based foods which are usually extremely high in sugars and starch, but instead, choose more colorful, nutritious foods for their meals.

No White Foods isn’t a low carb diet, but fundamentally it is trading high glycemic index foods for low glycemic index foods.

Dieters can take can take this one step further by limiting white fats from their diet such as butter and cheddar cheese which are white before food colorings are added.

Foods to Avoid


  • white potatoes
  • white pasta
  • white rice
  • white bread
  • anything made with white flour
  • white sugar
  • white beans
  • Butter
  • Cheese

Foods to Choose


  • whole wheat pasta
  • brown rice
  • full grain breads
  • green leafy vegetables
  • yams
  • colorful vegetables
  • Fruit
  • lentils
  • quinoa
  • black beans
  • chic peas

Of course with anything there are some exceptions. Cauliflower and parsnips are white, but are allowed.

Good Points

The No White Foods Diet offers a good rule of thumb to use when making wise food choices.

Not only does it cut down high glycemic index foods in the diet, but it also encourages the eating of more nutritiously dense foods. Also this diet would be easy to adhere to even when eating out.

On the Downside

However, there still is the issue of portion control. Three servings of whole wheat pasta, sauces made with a lot of oil and a 12oz steak isn’t exactly going to help anyone lose weight.

People with portion control issues still might struggle with this plan and may need other resources to help them determine how much of each food is acceptable.

Also, dieters using the No White Foods Plan would be wise to also incorporate some type of exercise into their daily lives as this will greatly improve success instead of just focusing on diet alone.


  1. Melanie

    Does it include cabbage and onions?

    I’m confused. My doctor that put me on the diet said butter was ok.

    • Ted

      no, veggies aren’t included and can be eaten.

  2. Linda Bartlett

    are bananas allowed?

    • Ted

      yes, all fruits are allowed.

  3. Yaffa Shira

    I have been eating like this for about a month and I am not feeling “great”, I do not crave the “forbidden foods, but just feel blah and a bit down, what is wrong??

  4. Marie

    I did this diet 2 months before Thanksgiving in 2011. I lost 10lbs in 2 months, probably would have lost more if I stuck with it on the weekends. This diet is just a lifestyle change. I seemed to have more energy and felt great. I have digestive issues and this diet seemed to help in that area also.You don’t stay hungry like you do with other diets. There is no counting or measuring. Just make sure carbs stay low and you eat a good balanced meal. I am back on this diet and highly recommend it. The weight comes off slowly but you are able to keep it off-unless you go on a Burger King diet or something lol.

  5. T. Kallmyer

    Some common sense here folks… it’s not a blanket condemnation of all things white… Just foods that are starchy, refined, and void of nutrition other than carbs.

  6. Lai-Lai

    Avoid white foods? Including white corn, white pumpkin, russet potatoes, most rices, skinned almonds, dairy, tapioca, vanilla pudding, pina colada Jello, skinned apples/pears, white asparagus, waxed beans, buttermilk/potato bread, white onions, garlic, parsnips, turnips, daikons, jicamas, white cabbage, poi, taro root, eggwhites, bananas, navy/pinto/cannelini/white kidney beans, cauliflour, white mushrooms, cooked celery, chicken breast, whitefish, & macadamias?

    • jimmy


      first learn to read then comment.
      I’m hoping your mouse and keyboard are white because you should probably stay away from those items as well.

  7. Gayle

    1 large egg = 70 calories, how is that “huge”?

  8. michele f

    egg whites are allowed. but yolks have a huge calorie count!

  9. adrianne johnston


  10. Shannon

    I am going to try this…Seems like a good plan. And for those of you saying “what about cauliflower” if you read the entire article it states “Of course with anything there are some exceptions. Cauliflower and parsnips are white, but are allowed.”

  11. valerie

    totally agree…i dont know why people are thrashing this diet..i havent started yet but will give it a try, if u dont like the diet then dont do it! but like i said i agree with people need to read..there are some exceptions!!!

  12. GIGI

    I eat none of the foods they say to avoid, sweet….

  13. Jen

    I would think no white foods meaning processed foods. Eggs should be fine but if you want to eliminate fat then just eat the whites.

  14. donna jackson

    ok,im just starting this no white diet.I am my quetsions are the same as some of these peoples questions,like for example can u eat boiled eggs on the no white diet?that is just one of my questions.I am trying to get more information about the no white diet,i want to do more research on it before i fuuly commit my lifestyle to it.Can you please email me more information on the no white diet?

  15. Mallory

    What about a boiled egg on the “no white” diet? Is that OK?

  16. CAROL W


  17. Chris

    I follow this plan loosely. I don’t eat white bread, potatoes,pasta,rice, and crackers. I replaced the white bread with whole wheat and the white crackers with wheat crackers. I incorporated more fruits and vegetables in my diet. I tend to stay away from red meat and eat more turkey,chicken, and fish. I find that I have lost my taste for chips and sweets. If I do eat the chips or sweets, it usually don’t taste the same and I end up eating a bite and putting it back. I don’t bother with fast food any more. I drink a lot of water and do mild exercise. So far things are great. I am losing two pounds a week.

  18. lynn

    hopefully the outside color negates the inside so apples would be red or green, bananas yellow, eggplant purple.

  19. N.Conde

    How about milk, bananas, apples, eggplant?

  20. T. Kallmyer

    “Of course with anything there are some exceptions. Cauliflower and parsnips are white, but are allowed.”

    Some people didn’t read very carefully…

  21. Kat Eden

    What about cauliflower???! Seriously though, great article. Of course there’s a lot more that could be said about ideal nutrition, but simplicity is always a benefit in getting started, and this would certainly be a great start. I would, however, be wary of relying too heavily on the whole-grain equivalent of most white foods. First problem – anything labelled whole grain legally only has to be 51% whole grains. Second problem – they’re still processed carbohydrates. My best diet tip? Don’t eat anything that didn’t once swim, fly, live in a field, or is green in colour.

  22. J. Foster

    Very similar to Gott’s No Flour No Sugar diet.

  23. Spectra

    I don’t eat many of the “white” foods on the list, but I wouldn’t exclude ALL white foods from my diet. The rice, sugar, flour, bread, etc. are definitely not necessary in your diet, but what’s wrong with jicama, cauliflower, potatoes (with the skin), white beans, parsnips, onions, mushrooms, etc.? And even though it isn’t white, brown sugar is no healthier than white sugar…it’s just white sugar with molasses in it.

  24. Jody - Fit at 52

    I guess I should have patented this a long time ago since I have been doing this for a long time! MAn, I could have been rich! Common sense to me!

  25. Kelly

    A lot of people these days avoid white pasta/flour/etc because they are likely to have high fructose corn syrup or enriched flour in them, which means they are not getting the most nutritional bang for their buck. Whole grain products, if they are not enriched (and check the labels because ‘whole wheat’ doesn’t necessarily mean whole grain) provide more fiber since the entire wheat germ is present. People who choose this diet should do so for health reasons and not simply avoid ‘white’ food just because the color implies less nutritional value. A potato can be incorporated into a balanced diet…it’s all about how you make your meals work for you and your lifestyle.

  26. shelra

    I would avoid white bread. Rice/Potatoes? Probably not, since I usually combine them with something protein-rich and veggies. It is a good rule of thumb, though.

  27. e.

    exactly. and what about cauliflower? onions? bananas? there are cancer-fighting benefits in some of those foods. white potatoes aren’t bad for you either, it’s just people tend to eat them deep fried or slathered in butter/bacon bits/sour cream.

  28. Laura

    Soo…how are white beans bad for you?

  29. Bob A

    This diet does not avoid all plant-based foods but most **white** plant-based foods. This plan is essentially “Sugar-Busters”. Though simplified, it’s how we explained “Sugar-Busters” to people. It’s healthy, providing a wide range of nutrients and foods from every food group except sugary desserts (just kidding — I **do** know that dessert is not a food group). It’s also relatively easy to implement but it does need to be a lifestyle change and not a short-term diet.

  30. Barry

    This is racist!!!!

  31. Dennise

    Is this the one Dr. Gott wrote about?

  32. Jarrett

    I had a boss who told me about this 5 or 6 years ago. It was the only diet he lived by, and he claimed that he’d been eating that way for 30 years. No white flour (or derived products), avoid simple sugars, no potatoes, no sour cream, no mayo, no frosting (which usually meant no cake, ack!). It can’t be all that good. I mean, the man didn’t eat cake. There’s something wrong there.

  33. Gideon Wayne

    Plant based foods should not be avoided.