Foods To Avoid If You Have Gout
Many things can cause a gout flare up including stress and certain medicines. But food is also a known trigger. Being aware of the types of food that can activate gout can help you avoid having a flare up. A diet that includes purine-rich food can raise the uric acid levels in your blood. If you eat one of these types of foods, or many of them at the same time, you may experience a gout flare up. All foods that have protein also have purines.
What foods are high in purine? Here is a list of foods to stay away from if you want to avoid gout:
If youre looking for good food choices that may actually help protect you from gout, pick fruitsespecially citrus fruitscoffee, dairy foods that are low in fat, and food with complex carbohydrates.
If chronic gout has made it impossible for you to work or perform daily activities, call us at 402-933-5405 to discuss whether youre eligible for social security benefits.
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First Foods That Can Help
- There are actually several types of foods that may help protect against gout attacks. These include low-fat dairy foods, complex carbohydrates, coffee, and fruits, especially citrus fruits. You should also be sure to get 12 to 16 cups of fluid daily.
- You don’t necessarily have to drink only wateryou can choose non-sweetened juice, tea, and coffee too.
- Any kind of fluid that keeps that blood flowing and urine flowing is a good choice, says Lona Sandon, PhD, RDN, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas.
Next up: The foods to avoid. Read on for a list of potentially problematic eats.
Scallops are okay for an occasional indulgence, but you should cut back on themand all types of meat and seafoodduring a flare-up, says Sandon. These animal foods are rich in purines, which your body breaks down into uric acid.
You have a little more freedom in your food choices when your gout is at bay, but its still a good idea to keep meat and seafood intake to a minimum4 to 6 ounces daily at most.
All meat is not created equal when it comes to purine content: White meat is generally better than red.
But it is okay to eat some types of red meat once in a while. Youre a bit better off if your occasional indulgence is beef or pork rather than lamb, says Dr. Zashin.
And lamb chops are a better choice than leg meat.
Organ meats, such as liver, kidneys, and sweetbreads, are a major no-no.
Ease Gout Flares By Hydrating
Staying hydrated is the most readily available means of managing gout. Hyperuricemia occurs when the blood has too much uric acid. A number of conditions and circumstances can cause this, including diseases and medications. Drinking water dilutes uric acid levels in the blood and flushes the organs. The more water consumed, the more uric acid excreted, decreasing the risk of urate crystals in the joints.
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Fruit Fructose And Gout
Fructose is what gives some fruits their natural sweetness. Researchers report a correlation between foods high in fructose and gout symptoms, which can include chronic pain. These fruits include apples, peaches, pears, plums, grapes, prunes, and dates. Its okay to eat these fruits if you have gout as long as you do so in moderation. Limit yourself to one to two cups per day. More importantly, avoid soda or soft drinks and juices that are sweetened with high-fructose corn syrup. Drink water or real fruit juices instead .
A Good Diet For Gout Should Not Include Soft Drinks Or Fruit Juice
Added sugar is a big problem in the modern diet.
Generally speaking, the sugar that is added to our food and drink products are 50% glucose and 50% fructose.
While glucose molecules are metabolised in the cell, fructose is metabolised in the liver. Further explanation is out of the scope of this article, but they behave very differently in the body.
Fructose intake, and not glucose intake, is strongly linked with gout.
Soft drinks and fruit juices tend to have the greatest amount of added sugar, and therefore the greatest amount of added fructose.
In fact, gout occurrence in the US has risen in line with fructose consumption since 1970 .
In a large study of over 46,000 men, researches found that two or more sugar-sweetened soft drinks a day was associated with an 85% increased risk of gout .
The largest consumers of sugar-sweetened soft drinks actually had a risk of gout comparable to the risk seen with three to five servings of alcohol.
Unfortunately the researchers did not account for family history of gout, which may or may not have changed their findings somewhat.
The strange thing out of all this, however, is that soft drinks dont typically contain purines.
Fructose is thought to be the culprit linking added sugars with gout. It appears to share the same mechanism as alcohol: fructose accelerates the breakdown of purine-containing nucleotides like ATP. This in turn drives up uric acid levels 90120-5/abstract” rel=”nofollow”> 13, 14, 15).
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Chicken Beef And Other Meats Appear To Be Foods To Avoid With Gout
The conversion of purines to uric acid, in theory, causes gout.
Therefore high-purine foods are often suspected to trigger symptoms.
Meat, and to a lesser extent seafood, are prime suspects. This includes all the most common meats like beef, chicken, pork and lamb.
The data available somewhat confirms suspicions.
Each additional daily serving of meat or seafood is associated with a 21% or 7% increased risk of gout, respectively . This implies meat could be three times worse than seafood.
There was another similar study that found even greater risks associated with meat intake, but none for seafood. Overall this suggests seafood is far less of a concern than meat .
For those who already have gout, the impact of meat intake on symptoms is even worse. This is likely due to sharper increases in blood uric acid, as well as poorer clearance by the body .
Therefore if you have a history of gout, it is best to dramatically reduce your meat intake, and seafood as well to a lesser extent. Anecdotal evidence suggests avoiding dark part of salmon, and de-veining prawns/shrimp before eating.
You should also buy your meat direct from the butcher where possible, or at least the better quality choices in the supermarket. Sausages and low-quality ground beef may contain traces of organ meat that can cause big problems .
Summary: Frequent consumption of meat is strongly linked with gout risk. The impact of seafood appears far less severe, but there is a link.
Is Processed Meats Bad For Gout
Is processed meats bad for gout? Do I need to stop eating meat if I have gout? No, but practice moderation, Dr. Burg reiterates. Avoid organ meats such as liver because they have higher levels of purines, which can cause flare-ups.
What processed foods are bad for gout? Processed Foods Inosinates combine with MSGs to metabolize foods into purines and increase uric acid. Foods like frozen dinners, chips, and snack foods are the most likely processed foods to cause gout flare ups.
What meats cause gout flare ups? Foods that commonly trigger gout attacks include organ meats, red meats, seafood, alcohol and beer. They contain a moderate-to-high amount of purines .
What meat can you eat with gout? Animal proteins are high in purines. Since the buildup of purines can lead to elevated levels of uric acid, which in turn may result in gout, its best to avoid or strictly limit these foods. These foods are somewhat high in purines and should be eaten in moderation: beef.
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How Long Does Lamb Last In The Countertop
Left on a kitchen countertop, at room temperature, lamb will only hold for a short while if kept in a sealed container.
This should only be done for immediate marinating and cooking, and for no longer than a couple of hours. It is wise to keep the lamb in the coldest part of your kitchen, and as close to 4C/40F as possible while doing this.
Foods To Avoid With Gout
If you have gout, both the UK Gout Society and the Arthritis Foundation suggest you avoid all high-purine foods. Eating a diet filled with high-purine foods may increase your risk of a gout attack by five times, according to the UK Gout Society.
The list of foods to avoid with gout is:
The UK Gout Society also includes legumes , mushrooms and whole grains, including whole-wheat bread, on the moderate-purine food list. If youre struggling with regular gout attacks, whole-wheat bread may not make the best bread for gout control.
If youre not experiencing any gout attacks, the Arthritis Foundation suggests you slowly add some of the moderate-purine foods back into your diet and monitor your symptoms.
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How Much Meat Can You Eat
Pork, beef, turkey, lamb, and white meat chicken are high in purine. Some people are blaming meat for causing gout attacks. But actually, it is not the meat that causes their joints pain. Just because it was the last meal they ate before their gout attack, they are blaming meat since it contains high purines.
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Trout, tuna, and salmon have more purines than lamb, pork, and beef. But have you heard of someone blaming tuna, salmon, and trout that causes their gout attack? If you check the amount of purines chicken breast has more purines than other cuts of beef, but you seldom hear that they will tell you to stop eating chicken breast.
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But when asked about pork and gout some people would tell you that its the pork that causes your pain.
Pork and gout is a hot subject, but the truth is meat is not necessarily the reason why youre in pain.
In America, there is no recommended daily intake for purines. However, in other countries, the recommended purine consumption is 400mg per day.
What Foods Should You Avoid If You Have Gout
Gout: Avoid high purine foods like Alcoholic beverages Some fish, seafood and shellfish, including anchovies, sardines, herring, mussels, codfish, scallops, trout and haddock Some meats, such as bacon, turkey, veal, venison and organ meats like liver Meats, such as beef, chicken, duck, pork and ham
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How Much Is Ok To Eat
Bottom Line: The high nutritional value and gourmet delicacy of organ meats must be reserved as a reward for having diligently brought yourself to a state of being completely gout-proof!
Foods That Trigger Gout And How To Prevent Flares
Gout is an arthritic condition that causes severe pain in the joints flare-ups occur unpredictably and with varying frequency, beginning when excess uric acid develops in the blood. Under normal circumstances, the body dissolves uric acid and removes it via the kidneys and urination. Trigger foods prompt excess uric acid to build up and crystalize at the joints. People prone to gout should avoid or minimize specific foods to reduce flare-ups.
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What About Purine Levels
Now I will have to tell you something regarding the purine level. Is kale rich in purines, neutral or low? The answer is low. 130 grams of it will have 62 mg of purines, which isnt bad and you can freely consume it in moderation. Of course, consuming it too much wont be ideal either.
The last, but not least is the flavonoid quercetin which is available in kale. There are several studies I was able to find which involved the use of this ingredient. Anyway, the mentioned chemical was tested on mice and they discovered that it lowers the level of uric acid. The link has been discovered between the compound and the xanthine oxidase an enzyme which is essential for converting purines into uric acid. Another advantage of the same compound is linked between it and the better results in fighting inflammation.
Meat A Risk Factor For Gout
There is a wrong notion that meat can cause gout. No study can prove this fact. It could be a contributing factor why you have gout attacks, but it all depends on your consumption and other factors. For instance, in a study where 47,150 men were monitored for 12 years, with meat on their diet. After the study period, only 730 men were diagnosed to have gout.
Upon checking, the men who developed gout have one serving of meat in a day. Those who have two servings of meat have the risk of having gout by 41% than those who ate less than a meal in a day. Based on this study the increased risk of gout was manifested only to those who are consuming a vast amount of lamb, beef, and pork a day.
In the same study, the following meats were not included in the risk factor of gout salami, bacon, hamburgers, sausage, and hot dogs. The above findings were more relevant to men aged 40 years and above.
The men who participated in the study were not using natural treatments for gouts, or into anti-gout diets. Other factors affecting uric acid are pH levels, alkaline water drinking, consuming gout positive foods like celery and cherries, and vitamin and minerals intake.
Consume less pork and gout will be experienced less. But it does not necessarily mean that if you add extra meat serving a day, you will have gout attacks.
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Shellfish Crustacea And Mollusks
There are two groups of shellfish, crustacea and mollusks. Crustacea includes crabs, shrimp, crayfish and lobsters. Mollusks are oysters, clams, oysters, mussels, squid, scallops and snails.
Which shellfish group is higher gout risk? There is no big difference. A purine table from a 2014 Japanese study included a comprehensive list of different shellfish and seafood. It listed oysters, shrimp and certain squid with similar purine content.
The research also determined different species can have different purine concentrations. For example, a snow crab had more purines than a king crab.
Most of the medical experts recommend to limit the portions to an unfulfilling 4-6 ounces. An amount which most of us can easily eat more of if not aware.
Insight: Even after realizing different shellfish have different purine amounts, shellfish is still the most unpredictable food group to gauge gout for me. On some occasions, I would eat a small amount of crabs, and end up with a terrible flare up in my ankle. Then another time, I would eat about twice as calamari and not feel any symptoms. My uric acid level at the time may have been a factor, but he unpredictability made me reduce my shellfish intake. However, I learned to prepare myself when I want to satisfy a craving.
Cooking Healthy Lamb Meals
If you’re not sure whether your favorite lamb recipe is as healthy as it could be, consult a cookbook or website that lists nutritional information, such as calories, dietary cholesterol and saturated fat for its recipes. The American Council on Exercise , for example, provides several healthy lamb recipes. It also lists the nutritional content for each dish, including saturated fat, dietary cholesterol, protein and other key nutrients.
ACE’s version of the Moroccan street food classic, kefta, for instance, combines lamb meat with lean beef to reduce saturated fat. It also uses a marinade blend and olive oil for flavor and opts for a broiler as the cooking method.
Recipes like Irish lamb stew and kusa mihshi use the trick of relying on smaller amounts of lamb for flavor and texture. That allows healthy ingredients like vegetables and brown rice to help fill you up, using smaller portions of lamb overall.
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Should You Consume Beans In General
The answer to this question is yes, you should. First of all, beans are rich in antioxidants, which is more than just important. Then, they are rich in protein and fiber. As a matter of fact, they have a higher value of fiber, so they keep us full for a longer period of time than meat. This is definitely a surprising fact, but it is important to know it. For gout patients, beans are a much better alternative than meat, due to just mentioned fact. Lets just add that they are healthy in general and they have plenty of health benefits overall.
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We also know that all gout patients should avoid purine-rich foods. After all, purine is the ingredient which can cause gout and make symptoms even worse for those who already suffer from the condition in question. But, not all types of beans are rich in purine. Some types are low, which is preferable, while others are high, which is less than just ideal.
In a nutshell, you now know that eating beans despite the fact you are a gout sufferer is possible, but you must take into account the type of bean. Also, keep in mind that the number of beans you consume shouldnt be extremely high. Your diet must include many other types of food beside beans.