According to Harshita Dilawri, refined carbs such as white bread, cakes, white rice, sugar, and cookies should be avoided during gout. While these foods may not be high in purine or fructose, they have a low nutritional value and can lead to an increase in uric acid in the body.
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Rice, particularly white rice, is considered a refined carb. Refined carbs have had the bran and germ removed, which removes much of the fiber and nutrients that whole grains provide. As a result, refined carbs like white rice are quickly digested and can cause a rapid rise in blood sugar levels.
When it comes to gout, one of the primary concerns is the accumulation of uric acid in the body. Uric acid is a byproduct of the breakdown of purines, which are found in certain foods. When there is an excessive production or insufficient elimination of uric acid, it can accumulate and form crystals in the joints, leading to gout attacks.
While rice itself is not high in purines, consuming refined carbs like white rice can contribute to an increase in uric acid levels. This is because such foods have a high glycemic index, meaning they can cause a rapid increase in blood sugar. High blood sugar levels can lead to insulin resistance, which can interfere with the body’s ability to eliminate uric acid effectively.
Moreover, refined carbs like white rice have been found to promote inflammation in the body. Chronic inflammation is associated with a higher risk of gout and can further contribute to increased uric acid levels.
To manage uric acid levels and reduce the risk of gout attacks, it is recommended to focus on a balanced diet that includes whole grains, fruits, vegetables, lean proteins, and healthy fats. Whole grains like brown rice, quinoa, and barley are preferable to white rice as they retain the bran and germ, providing more fiber and nutrients. Consuming a variety of foods and maintaining a healthy body weight can also help manage uric acid levels and reduce the risk of gout. It is essential to consult with a healthcare professional or registered dietitian for personalized dietary recommendations and to discuss any specific dietary concerns related to gout.