According to the National Institutes of Health (NIH), about 70% of uric acid is excreted through the kidneys, the rest through the digestive tract. When the diet is low in fiber, rich in purines and refined sugar, the burden of excretion accumulates on the kidneys, making uric acid easily accumulate in the blood.
Conversely, a diet rich in complex carbohydrates and fiber can reduce the reabsorption of uric acid in the renal tubules, while improving the metabolic environment.
Sweet potatoes are a source of complex carbohydrates, rich in soluble fiber, potassium, vitamin C and polyphenols.
According to a summary in the Journal of Renal Nutrition, fiber-rich foods help increase uric acid excretion through feces, thereby reducing uric acid levels in the blood indirectly but sustainably.
Notably, sweet potatoes are very low in purines, unlike many sources of starch eaten with meat. This makes sweet potatoes a safe choice for people at risk of gout or mild to moderate hyperuricemia.
According to Medical News Today, sweet potatoes only benefit from uric acid when eaten properly and in the right amount. Recommendations include:
Prioritize boiled or steamed sweet potatoes, avoid fried or grilled too dry because it increases blood sugar levels and produces oxidizing compounds.
Eat a portion of refined starch instead, do not eat more white rice or bread at the same time.
Reasonable dosage: 100-150 g/time, 1-2 times/day.
Do not eat sweet potatoes with meals that are too rich in animal protein, especially red meat and organs.
Combined with drinking enough water, it helps the kidneys optimize the process of uric acid excretion.
People with acute gout, severe kidney failure, or needing blood potassium control should consult a doctor before eating regularly.
A study published in Nutrients (2024) showed that a diet rich in plant-based foods, including sweet potatoes, helps reduce uric acid levels and reduce the frequency of gout recurrence compared to a diet rich in animal protein, although the total energy intake is equivalent.
This is especially meaningful for middle-aged people, people who are less active and people with metabolic syndrome, groups who are prone to increased uric acid but are often overlooked in early nutritional interventions.
