Prioritize starch from whole plants
Starch from brown rice, oats and whole grains contains more fiber, B vitamins and minerals than refined starch. According to Dr. Katherine Zeratsky, nutritionist at Mayo Clinic (USA): "The fiber in whole grains not only supports blood sugar control but also helps reduce purine absorption - a factor affecting uric acid". Therefore, people with high uric acid should choose brown rice or oats instead of white rice or refined bread.
Control starch intake for each meal
Even if you choose a healthy type of starch, controlling your diet is still key. International nutritionist Lucille Keene recommends: "People with uric acid-related diseases should limit starch to about 3-4 servings per day (80-100g each serving after cooking) and combine it with high-quality protein and green vegetables". Reducing starch intake helps control weight, an important factor affecting uric acid in the blood.
Combining starch with foods rich in antioxidants
Eating vegetables rich in antioxidants such as broccoli, carrots, bell peppers not only supplements vitamins but also helps fight inflammation, supporting the control of uric acid. Antioxidants help reduce oxidative stress, a factor that worsens arthritis caused by uric acid.
Avoid processed starch, high in sugar
Processed starchy foods such as french fries and cakes contain sugar and preservatives that easily cause weight gain, pushing up uric acid levels. “Fruitose in processed foods can activate the liver to produce uric acid,” Dr. Zeratsky explained. Therefore, minimizing this food is an important tip.
People with high uric acid should build a balanced diet, combined with reasonable exercise and regular medical monitoring to effectively control the condition. Applying the above 4 starch use tips not only helps control uric acid but also supports overall health for a long time.
