The no white foods diet trend suggests that excluding white-coloured foods helps with shedding stubborn weight and regulating blood sugar levels. Most white foods come from highly processed sources like refined grains and sugars. They can be easily swapped with healthier and more nutritious alternatives like whole grains, fruits, and vegetables. Here are the 5 health benefits of white-coloured foods. It is always best to consume whole, minimally processed foods. Moderation is important when consuming foods that are nutritionally deficient.