With food anything highly processed is often white – white Pasta, bread and sugar – and they all contain a high level of refined sugar. Wholemeal, wholewheat and even wholegrain foods have a higher nutritional level and, thus, greater health benefits than refined foods, which are often high in sugar. In a bid to eat healthier, try going brown – for an unrefined and less processed version of your household staples.
Bread
Try wholemeal or wholegrain loafs instead of your usual white. If you have trouble adjusting to the taste, even though the taste of wheat flour is virtually undetectable, bake it yourself. Bread, cakes, pancakes and cupcakes, are all delicious options that can all be baked with wholemeal flour all from the comfort of home. You could also opt for rye bread, rye crackers or wholemeal pitta if you need a break from bread.
Pasta
Many types of pasta from fusilli, to spaghetti and macaroni, are widely available in wholewheat versions. They also contain 50% less sugar than their white counterparts. Avoid coloured pasta when possible, as it is every bit as processed as white pasta.
Sugar
Ranging from light brown, to the very dark muscovado sugar, there is an option to please almost everyone. Brown sugar unlike white, has not been stripped of its molasses, so in comparison, contains far more vitamins and minerals, including calcium and iron, than white sugar. Brown sugar also contains fewer calories by mass than white sugar.
Rice
Brown rice is loaded with vitamins, richer in fibre and is thought to lower cholesterol significantly. It is also relatively unrefined with only one layer, the hull, removed during processing.
Cereals
Cereal with the highest nutritional value is low in or even without sugar, and made with wholegrain or bran. Healthy cereal options include oatmeal, muesli or bran flakes.