Don’t leave white vegetables on your shopping list—these versatile, sustainable, disease-fighting veggies offer a variety of health benefits. Get inspired by this guide, including a white vegetable list, white vegetable recipes, and the nutritional value of white vegetables.
“Eat the rainbow.” You’ve heard this phrase said over and over again by nutrition professionals (me included!) when talking about making healthy choices in produce selections.What we really emphasize is Diversity and Diversity—Eating a range of produce marked by color can help maximize nutrient absorption. However, researchers are beginning to discover that white vegetables are often overlooked and that color may not be the only indicator of nutritional quality. While USDA’s MyPlate identifies two vegetable subcategories based on color (green and red/orange), it does not differentiate between white vegetables, although they also appear to play an important role in the phytochemical rainbow.
List of white vegetables
Many vegetables are known for their white color, but there are several produce species that are white, such as asparagus, eggplant, and radishes, in addition to other colors. Here are some common vegetables on the white vegetable list:
- cabbage
- cauliflower
- fennel
- garlic
- yam bean
- kohlrabi
- onion
- Parsnips
- rutabagas
- radish
- white asparagus
- white beans
- white corn
- white eggplant
- White mushroom
- white potatoes
- white radish
White vegetable nutrition
Of course, white vegetables, from broccoli to mushrooms, taste great. But eating white vegetables also has many health benefits, such as increased intake of fiber, potassium, magnesium, vitamin C and phytochemicals associated with health protection.
Potatoes are the most commonly consumed vegetable in the U.S. and are an excellent source of vitamin C and potassium, which may protect against heart disease and reduce the chance of kidney stones. Potassium also helps maintain healthy bones.
It is worth noting that the method of preparing potatoes is important. Today, many of us tend to eat potatoes as part of a highly processed diet (bring on the chips, fries, and butter-baked potatoes!). If potatoes are high in saturated fat and salt, that’s not a good thing. Also, you want to make sure to add potato skins to get more fiber throughout the day. Some healthy ways to cook potatoes include roasting, baking, boiling or steaming.
Additionally, white vegetables are rich in magnesium. About 60% of adults are considered magnesium deficient. Insufficient magnesium intake is associated with increased inflammation. Unhealthy weight has also been linked to low magnesium intake. Magnesium is an essential nutrient because it is involved in more than 300 body reactions. Many diseases are associated with low magnesium levels.
White vegetables also contain large amounts of fiber. The fiber in white vegetables supports healthy bowel movements, feelings of fullness, lower cholesterol and Better gut microbiome. In the United States, fiber intake is far lower than it should be. Studies show that men and women typically consume about 15 grams of fiber per day, with the recommended intake of 21-25 grams of fiber per day for women and 30-38 grams of fiber per day for men. So white vegetables can help you achieve that goal!
Additionally, many white vegetables are rich in phytochemicals linked to health. For example, Alliumaceae (onions, garlic) contain antioxidant compounds and BrassicaceaeThese include broccoli, cabbage and radishes, which contain sulfur compounds linked to cancer-fighting effects.
Cooking with White Vegetables + White Vegetable Recipes
White vegetables not only provide good nutritional value but also add more flavor and texture to meals. From fresh, roasted, steamed, roasted, white vegetables are versatile and can be included in a variety of dishes including smoothies, dips, soups, salads, side dishes, entrees, and more! Here are some of my favorite tips for incorporating more white vegetables into your daily diet.
1. Make white vegetables your main dish
White vegetables, like broccoli and onions, add great flavor and texture to your meals, in addition to their added health benefits.Try comfort food like lasagna, pot pie, pasta and Tacos start.
2. Eat more potatoes
Is there anything more comforting than a potato? mashed bake?Potatoes are a nutritious staple that can form the centerpiece of a healthy meal, simply boil or bake and serve Vegan meatballs, mushroom marsala or lentil pie.or your favorite part potato saladvegetable pan, or boil.
3. Crazy search for mushrooms
White mushrooms (and other varieties) provide such a delicious umami flavor to plant-based cuisine. That’s why you’ll find mushrooms in my almost daily rotation. I even add them to my daily smoothies because of their special immune-protecting nutrients. Cook with mushrooms in soups, stews, pastas, salads, casseroles and side dishes.
4. Mix into salad
Turn to crunchy white vegetables like daikon, fennel, and jicama to bring a crunch to your next salad. Available during the cooler months, white vegetables can add nutrition, flavor and pizzazz to your everyday salad bowl.
5. Rely on white beans
Many people overlook the fact that white beans are not only a vegetable but also a source of protein. 1/2 cup of white beans can replace animal protein on your plate, and they are high in fiber and provide vitamins like folate and vitamin B6, as well as minerals like iron, magnesium, and potassium.So, turn to white beans to supplement your Salads, vegan meatballs, soups, stews, chili, casseroles, pasta and dips.
Discover more healthy, delicious white vegetable recipes here: