The Switch

Switching from white foods to brown would make a lot of difference for yourself. There really isn't any nutritional value in white foods and you get less energy when consumed. The process is another big difference between the two.

Flour is made from wheat berries. The wheat berry is made up of
the bran, the germ and the endosperm. All parts are filled with
nutrients and are used in whole wheat flour.

White bread on the other hand, uses only the endosperm - the
starchy inner layer. There is a total of 30 nutrients missing in
white bread. The nutritional difference is immense and has
measurable impact on our health. 

The fiber content of whole wheat bread has several health benefits. Fiber helps the digestive system and it is shown that men and women who eat high fiber foods have less risk of having a heart attack and stroke. There is a risk of children getting diabetes for those that eat refined white flour.

Look out for words like 'wheat flour' or 'enriched wheat flour'
as they can be mostly made from white flour with just a small
amount of whole wheat added in.

Look for 'whole wheat' or other whole grains, like oat. And don't
be mislead by the name of the product. Names like wheat, whole
bran, stoned wheat, 12 grain and others are still mostly white
flour. The only way to know for sure is to read the label.

Brown Rice is similar.

Here is some information about brown and white rice. 

The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. 

The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron.  

Nutrients in
Brown Rice
1.00 cup (195.00 grams)

Nutrient%Daily Value

manganese88%

selenium27.3%

magnesium20.9%

tryptophan18.7%

Calories (216)12%

Some other benefits of brown rice include 

• Manganese—Energy Production Plus Antioxidant Protection - Just one cup of brown rice will provide you with 88.0% of the daily value of manganese. 
• Women Who Eat Whole Grains Weigh Less - gain less weight from eating whole grains. 
• Brown Rice is Rich in Fiber and Selenium
• Lower Cholesterol with Whole Brown Rice
• Significant Cardiovascular Benefits for Postmenopausal Women
• Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

and many more

for more info about white and brown rice check out http://www.whfoods.com/genpage.php?tname=foodspice&dbid=128

White and Brown Sugar

When it comes to white sugar and brown sugar there isn't much of a difference from what I can find. Nutritional value is almost the same. White sugar is bleached white in the refining process and brown sugar is naturally brown but companies tend to add molasses to give it a "more" brown color. Basically personal preference is the case. Now if you are talking pure Raw Sugar this tends to be more beneficial and has more nutrients. Avoid Sweeteners at all cost as these are load with chemicals that are extremely harmful. 


More info about Raw sugar here is a link -  http://www.naturalorganiclifestyle.com/unrefined-raw-sugar.html

So why not make the switch?? It will be worth it.