White Rice: Most breads produced commercially have a big proportion of refined flour in them including brown bread and multi-grain bread of popular brands sold in the market. So, instead of opting for any of the fancy loaves which are nothing but a chockful of refined flour, choose an authentic whole-wheat option which has a much shorter shelf-life. And if you could lay your hands on multi-grain bread with whole-wheat option, that’s the one for you!
White Potato: This is a simple carbohydrate source that provides energy but comes with its set of detriments. So, we can swap potato with other healthier carbs that do a better job of boosting energy, such as: sweet potato, fruits, whole-grain cereals, whole-grain breads, dried beans, and dried fruits in moderation.
White Sugar: It is ideal to give up sugar completely, but if giving up completely is a herculean task, reduce the amount of sugar to 1 teaspoon (max) a day. Even better, swap it with jaggery, honey or unrefined brown sugar.