Diet, especially the way starch is consumed, plays an important role in controlling uric acid levels in the blood. Many people are concerned that starch will increase the risk of gout, but in fact, if chosen and eaten properly, starch can completely become a safe and beneficial nutritional part.
According to nutritionists, not all starches have a negative impact on uric acid. Refined starches such as white rice, white bread or processed sweets often increase blood sugar quickly, causing metabolic disorders, indirectly causing high uric acid levels. In contrast, complex starches in brown rice, sweet potatoes, oats, whole grains provide slow energy and are rich in fiber, helping to control blood sugar and support the removal of uric acid from the body.
A diet rich in whole grains and complex starches is not only beneficial for the heart and blood pressure, but also helps reduce uric acid levels in the blood, thanks to its ability to control blood sugar and improve kidney function, says Dr. Lawrence Appel, University of Johns hopes (USA).
To avoid the risk of increased uric acid, experts recommend:
Prioritize whole grain starch over refined starch. Combine starch with green vegetables and low-sugar fruits to increase fiber and vitamin C, which help lower uric acid.
Reduce the amount of red meat, animal organs, seafood with high purines, replace with vegetable protein or fish with low purines. Divide the starch portion of the day, avoid eating too much in the evening.
With the above principles, starch is no longer a "guide" but can become a healthy source of energy. A bowl of brown rice or a sweet potato at main meals, when combined appropriately, will help patients control uric acid, while maintaining sustainable health.
