16. White Rice
White rice is a staple food in many cultures, but it’s not a good choice for people with arthritis. White rice has a high glycemic index, which means it can cause a rapid increase in blood sugar levels. This can lead to inflammation in the body, which can worsen arthritis symptoms. In addition, white rice is low in fiber, which can contribute to constipation, a common problem in people with arthritis who are taking pain medications.
To make matters worse, white rice is often paired with other foods that can also be problematic for people with arthritis. For example, many Asian dishes include white rice with soy sauce, which is high in sodium. Sodium can lead to fluid retention, which can put extra pressure on already inflamed joints.
Instead of white rice, try swapping in brown rice or other whole grains like quinoa, farro, or barley. These whole grains are higher in fiber, which can help promote healthy digestion and may reduce inflammation in the body. Plus, they’re lower on the glycemic index, which means they won’t cause blood sugar spikes.
If you’re used to eating white rice and want to make the switch, start by incorporating small amounts of whole grains into your meals and gradually increasing the portion size over time. You may also want to experiment with different cooking methods and flavorings to make the transition more enjoyable. For example, try cooking brown rice with vegetable or chicken broth instead of water, or adding herbs and spices for extra flavor. With a little creativity, you can enjoy delicious, arthritis-friendly meals without sacrificing taste or nutrition. (12)
