Is it true that white vegetables have no nutritional value?

That is a great question! We hear all the time that “white foods” have no nutritional value and we should avoid them. 

Healthy Food


Full Question:Is it true that white vegetables such as cauliflower, turnips and rutabagas, etc.,  have no nutritional value? I find it hard to believe, but someone told me that.

That is a great question! We hear all the time that “white foods” have no nutritional value and we should avoid them. In all honesty, when it comes to “white bread” and “white sugar,” there is some validity to the claim because there are certainly better, more healthful options, such as a whole grain bread and minimizing added sugars in general.   But when it comes to vegetables, being white in color does not make them less nutrient dense. White, tan and brown fruits and vegetables, such as onions, garlic, cauliflower, mushrooms, bananas and pears, contain the phytochemicals (powerful, disease fighting compounds found in plants) allicin, quercetin and sulphoraphane.  These compounds help improve heart health, maintain healthy cholesterol levels and reduce the risk of some cancers. The beneficial phytochemicals aren’t limited to just white, tan and brown fruits and veggies, either! There are different types of phytochemicals (lycopene, carotenoids, and anthocyanins) in different color fruits and veggies (tomatoes, carrots, and eggplant), all with different and unique nutritional and health benefits. Now you know part of the reason why dietitians often say to “eat the rainbow!”