1. Know Your Carbs
Research in the last 10 years points to inflammation as a contributing factor in many diseases including arthritis. Your diet can worsen the inflammation in your body. A new study indicates that carbohydrates cause a bigger inflammatory response than fats. If you reduce starchy carbs in your diet, you may be able to reduce flare-ups of arthritis inflammation and pain. Learning what starchy carbohydrates are is your first step in reducing the amount you eat.
2. White-Out to Reduce Pain
There are three types of carbohydrates; starchy carbs, sugars and dietary fiber. Starchy carbs are often white and found in foods like potatoes, white bread and rice. You shouldn't eliminate all starchy carbs from your diet. That wouldn't be healthy. Your body needs these types of carbs for energy. However, some starchy carb choices are better for you than others are. Eat less potatoes, white bread and white rice. If you do choose to have them make sure you take a small serving of whole grain bread or brown rice. These choices are carbohydrates that are more complex and have a less inflammatory effect on the body.
3. Lower Carb Fruit Facts
Fruits are definitely starchy carbs but some fruits have fewer carbs than others. Citrus fruits are higher in carbs than fruits like strawberries or blueberries. All berries in general are better at reducing the inflammation response than other fruits. Kiwi is also a good fruit option. Mix berries and kiwi for a yummy lower carb fruit salad. Small portions are key and don't forget that fruit juice is also high in carbs, so limit the amount you drink.
4. Choose Greens to Go
Starchy carbs are plant based but some vegetables are lower in carbohydrates than others are. Think dark green when choosing vegetables. If you eat the majority of your vegetables from this color group, it will greatly reduce the amount of starchy carbs in your diet. Spinach, kale and other leafy, dark greens provide substantial nutrient value and are lower in carbs than light green leafy vegetables like iceberg lettuce. Broccoli and brussel sprouts are two other dark green vegetables that are good choices to help eliminate more starch carbs from your diet. Other vegetables like carrots and corn have significantly higher amounts of carbs and could cause an arthritis flare-up.
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