REFERENCE
The Big White Four Swap List
Heavily processed. Nutritionally empty. Responsible for wild energy
fluctuations. There are many reasons to avoid the “Big White Four”
– white rice, white potato, white flour and white sugar. Replace them
with healthy nutrient-dense alternatives and you won’t miss them a bit.
Instead of…
White Rice
Choose:
•Brown Rice. It contains fiber, proteins, thiamine, calcium, magnesium
and potassium. And, it helps stabilize your blood sugar.
•Quinoa. Very high in protein, quinoa contains all the essential amino acids
your body needs (making it a complete protein source).
Instead of…
White Potato
Choose:
•Sweet Potato. High in antioxidants like beta carotene, sweet potatoes are
also rich in fiber, and potassium,providing your body with a healthy dose
of essential nutrients.
•Mashed Cauliflower. This common vegetable is a perfect substitute, infusing
your system with vitamin C and manganese, which act as antioxidants. It also
contains vitamin K and omega-3 (which helps with inflammation), and provides
a healthy dose of fiber.
(Try boiling half a head of cauliflower and draining, then add 1 tablespoon
coconut oil, 2 tablespoons nutritional yeast or cheese substitute of your choice
and some fresh ground pepper. Mash!)
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Instead of…
White Flour
The following substitutes are all wheat and gluten-free:
•Quinoa Flour. You add nutrient density to your baking while avoiding gluten
when you swap quinoa flour for white flour. With all essential amino acids,
quinoa is a complete protein source, that’s also high in calcium, iron and other
important minerals. As with most gluten-free flours, it’s better blended with
other flours than used as a one-to-one substitute for white flour.
•Amaranth Flour. Best blended with other flours or used in savory baked goods
because of its grassy flavor, amaranth flour is high in protein and nutritious
addition to gluten-free baking.
•Brown Rice Flour contains a generous amount of fiber, is slightly nutty
in flavor, and makes a good base for blending with other types of flour
for gluten-free baking.
Instead of…
White Sugar
Choose:
•Coconut palm sugar. A low glycemic, minimally-refined sugar that has a slight
caramel or brown sugar flavor. It is rich in essential minerals, including:
magnesium, potassium and zinc
•Stevia. 250 to 300 times sweeter than sugar (you only need to use a very small
amount), stevia is a leaf extract that won’t affect your blood sugar levels
like white sugar does.
•Agave. This natural, organic, unrefined sweetener is primarily fructose, which
doesn’t react with the insulin in your body as sugar does. However, be aware,
it is 50 per cent sweeter than sugar and contains more calories, so use it sparingly.
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For more Thriving check out
Brendan’s Thrive Trilogy of books.
Thrive Foods, Thrive: The Vegan Nutrition Guide, and Thrive Fitness
(In Canada: Whole Foods to Thrive, Thrive Diet, and Thrive Fitness)
USA: Da Capo Press | Canada: Pengiun