What Is A Low Purine Diet
Purines are chemicals that are naturally found in certain foods and drinks. When your body breaks down these chemicals, uric acid is the byproduct. A low-purine diet reduces the foods and drinks with the highest purine content to reduce uric acid. It also encourages some select foods that may reduce uric acid levels in your body.
Be Choosy About Carbs
Carbs can be helpful or harmful to your gout health. The most helpful carbs are found in whole grains, fruits, vegetables, and legumes. Sweet potatoes, beans, apples, and popcorn can all be served in wholesome and delicious ways as part of a healthy gout diet.
Other carbs come as natural and refined sugars. Candy, sports drinks, some breakfast cereal, and some pasta sauces all contribute to dietary sugar from unhealthy carbs.
Frequent Consumption Of Certain Fruits May Trigger Recurrent Gout Attacks
High sugar drinks may not be the only stimulant of gout flare ups.
Certain fruits which are a natural source of fructose have also been linked with gout.
This is a highly contentious area, because several studies have linked higher fruit intake with less incidence of gout. This is probably due to their high fibre content .
And unlike fruit juice and other sugar-sweetened drinks, whole fruits are nutritious and generally good for health. There is no disputing this.
However, if you continually have gout attacks despite cutting out alcohol and sugar-sweetened drinks then Im not convinced a large amount of fruits are safe for you. Especially if you are overweight and eat a Western diet.
So cutting back on certain very high-fructose fruits is like a Plan D, if you will.
The link comes back to fructose, which stimulates uric acid production in a similar manner to alcohol. Fructose is naturally found in fruit and honey.
One study found that the consumption of apples or oranges the most popular fruits in this study was linked with an increased risk of gout compared to those who consume less than one serving of fruit per month. No link was found with other fruits however .
While most fruits are very low in fructose, a few are very high. Frequent consumption of these could theoretically causes problems for gout sufferers.
Foods Highest in Fructose per 200 Calories :
Note this list is ranked on a per calorie basis, not per serving.
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Things To Cut Down On
Meat and seafood
High intakes of red meat and seafood are associated with a greater risk of gout because of their high purine content and impact on uric acid production.
Foods that contain yeast, such as Vegemite and Marmite, are also high in purine.
Fructose is a simple sugar found in honey, fruit, some vegetables and sweeteners. Fructose increases purine metabolism, raising blood uric acid levels.
Avoid sweeteners high in fructose such as honey, brown sugar, high-fructose corn syrup, golden syrup and palm sugar. Check your tolerance for fruits, vegetables and other foods high in fructose.
Uric acid levels tend to be higher in people who regularly consume sugar-sweetened drinks. Those drinking one to two sugar-sweetened soft drinks a day are almost twice as likely to have gout as those who drink only one a month.
When it comes to whole fruit, results are not clear. While one study found a higher risk of gout with higher fruit intakes, another found a lower risk. The opposing results are partly confounded by the variation in fructose content of different fruits.
The effect of specific alcoholic beverages on blood uric acid levels varies. Beer is high in purine and increases uric acid more than spirits, while moderate wine intake appears neutral.
It Doesnt Increase Risk Of Breast Cancer
A February 2020 study published in the International Journal of Epidemiology adds to this consensus finding that drinking soy milk is not linked to an increased risk of breast cancer and may actually help protect against it.
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Culprits And Key Ingredients
The culprit behind the classic symptoms of goutpain and inflammationis a chemical called uric acid. Uric acid is a natural byproduct of our metabolism, but in some people, it accumulates in the blood due to genetic or environmental risk factors. When blood levels get very high, the uric acid solidifies and forms salt crystals. These crystals build up in certain areas of the bodytypically the jointscausing pain and inflammation.
Our body makes uric acid when breaking down substances called purines, which are found in all plant and animal cells. That means we metabolize purines coming from our own cells as well as from our diet, especially meats, seafood, and alcoholic beverages.
Around a third of the uric acid in our bodies comes from purines in our food and drink this is the portion that can be changed to some extent and that varies between individuals. However, only a minority of those with hyperuricemiaa fancy way of saying too much uric acid in the blooddevelop gout.
So, has modern science turned up any hard evidence for the ancient gout-and-gluttony link? And can our culinary customs reduce the risk, or even the symptoms, of gout?
Choose A Diet You Can Live With
If you are overweight, losing weight can protect you from gout flare-ups. However, losing weight fast can do more harm than good for gout, as rapid weight loss can raise uric acid levels in your bloodstream. Avoid fad diets and “crash” diets. Consider consulting a dietician, who can help you choose a diet plan that works for you.
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Gout Patients Can Eat Soy Products Local Study Finds
SINGAPORE – Soy products do not increase the risk of gout, and people who already have the condition can eat them, a new local study has found.
This goes against the common belief that gout sufferers should avoid eating soy and legume products as they are high in the organic compound purine.
Although purine-rich foods like shellfish and meat are known to cause higher levels of uric acid in one’s blood, which may be retained, soy does not appear to have the same effect. Other purine-rich foods may cause sodium urate crystals forming in the joints, causing aches and pains, said researchers from the Duke-NUS Graduate Medical School and the National University Hospital, who did the study.
This myth is so common that even health professionals believe it, they said.
But their study – involving more than 50,000 Chinese in Singapore – found that those who consumed the most soy products were at lower risk of gout than those who ate the least.
The interviewees were 45 to 74 years old when they were recruited from 1993 to 1998. Researchers asked about their dietary habits then, and followed up with with questions on their medical status from 1999 to 2004 and 2006 to 2010. Out of the 51,114 they followed up on, 2,197 had developed the condition.
Up to 97 per cent of the red meat consumed by those polled was pork as older Chinese seldom eat beef and lamb, unlike in Western countries.
Texture Of Black & Pinto Beans
Especially for those who want to experiment with cooking, texture is one important distinction between the two beans.Being slightly smaller, and having a firm, al dente texture, black beans have a firmer texture and commonly used in soups, because they can stand up to high temperatures and resist moisture that might turn other beans mushy. Black beans are often described having a similar texture as mushroom texture. Pinto beans are excellent for mashing and do have a similar texture to that of a boiled potato.
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What Is Soy Milk
Soy Milk originated from China and is created by grinding beans that have been soaked over night. By adding water in the process of grinding these beans, a white liquid that has a similar viscosity to cows milk is created.
Soy milk is rich in proteins, dietary fibers, minerals and vitamins. It also has little saturated fat and no cholesterol. For those who are lactose intolerant soy milk has been touted as an alternative to cows milk.
But Wait Is There A Link Between Gout And Tofu
Experts now agree that soybean curd , soy milk, and textured vegetable protein are safe to eat for patients with gout. Soy products did not raise uric acid levels in Chinese postmenopausal women at risk of high blood pressure or diabetes, according to a review published in the European Journal of Nutritionin February 2015.
To assist control gout, other doctors prescribe soybean curd and other non-meat protein sources such as nuts, beans, lentils, and dairy. Tofu is said to be healthy because it is strong in protein and low in purines. Other soy foods that people could try include soy nuts, soy protein drinks, soy milk, and edamame.
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Risky Foods To Avoid With Gout
A gout attack is not pleasant.
The pain is so bad that sufferers are often hospitalised for days, if not weeks.
More importantly, gout is typically indicative of other more serious health issues behind the scenes Like a window into the state of an individuals metabolic health.
Unfortunately the occurrence, or recurrence of gout is only getting worse.
Rates are on the rise from China to the UK, and it is now the most common inflammatory arthritis in the US .
Information online about gout treatment can be particularly confusing, and even contradictory at times.
This is because we dont yet completely understand the mechanism behind gout But we do have a lot of big clues.
The following is a list of the top 6 foods to avoid with gout, explaining what we know and how it applies to you.
Plenty Of Starchy Carbohydrates
These may include rice, potatoes, pasta, bread, couscous, quinoa, barley or oats, and should be included at each meal time. These foods contain only small amounts of purines, so these along with fruit and vegetables should make up the basis of your meals. Wholegrain varieties are better choices as they contain more fibre and nutrients.
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What Does The Evidence Say
Evidence shows that the purine content of beans and vegetables does not aggravate the symptoms of gout and you may safely eat beans anyway you like them. The only thing you should worry about is how much animal-based protein you ingest cause meats like pork, beef, lamb, lobster, shrimp and organ meats will aggravate gout symptoms as per this 2004 study published in the New England Journal of Medicine. The study found that people that ate more animal-based protein had a 40% to 50% higher risk of developing gout.
The authors of the study which included H.K. Choi also concluded that the consumption of beans does not appear to trigger gout symptoms. In fact people with gout should replace animal-based protein foods with beans and other plant-based proteins. Its much easier to digest, breakdown and easier on your organs. In addition, by eating plant-based protein foods you also reduce your levels of saturated fat which is indirectly connected to the onset of gout! Its a win-win all around.
Beans are a safe food to eat, dont worry about getting any gout attacks by eating beans. Dont go being a glutton and eat beans morning, day and night but you can eat them a few times a week. For those suffering from tophi please consult your doctor before making any attempts to eat beans since your body is more sensitive to foods in purines and should probably avoid any protein-based foods.
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Urate Lowering Effects Of Milk Explored
August 27, 2010 By Arthritis Center
Ingestion of dairy products has been associated with a lower risk of gout in observational studies. However, the mechanism underlying this protective effect is unstudied. In addition, the association could be related more to health behaviors associated with milk drinking, such as better general health and less consumption of alcohol and red meat, rather than milk itself. To address these issues, Dalbeth et al report the results of a randomized controlled trial of milk consumption on serum urate levels.
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Foods With A High Glycemic Index
The glycemic index measures how specific foods affect blood sugar levels.
Some carbohydrate foods with a higher GI score can spike blood sugar and contribute to weight gain â a risk factor for gout.
A found that eating lower GI foods lowered uric acid, which may help prevent gout flares.
People can help to manage gout by avoiding or limiting the following high GI foods:
- refined carbohydrates, such as white bread, pasta, and rice
- cakes, biscuits, cookies, pancakes, and sweet treats
- higher GI vegetables and fruits, such as potatoes, bananas, and watermelon
- low-fiber, high-sugar breakfast cereals, such as puffed rice, cornflakes, and frosted flakes
Most Soy Should Be Fine
Soy foods like tofu, soy milk, and edamame have moderate amounts of purines. Traditionally doctors have cautioned against eating too much soy for people with gout. One study found that soybeans, soymilk, and soy powder increased uric acid in the blood significantly. However, larger population studies have recently told a different story. Several have reported that not only are soy products harmless for gout patients, but also people who eat more soy tend to have a reduced gout risk.
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Is Soy Harmful To Gout Sufferers
Video taken from the channel: Dr. Eric Berg DC
Gout is a type inflammatory condition of the joints that can cause sudden and severe attacks of pain and swelling..Fortunately, gout can be controlled with medications, a gout-friendly diet and lifestyle changes..In this video im looking at what foods to eat and what to avoid for gout..Further reading: https://www.healthline.com/nutrition/best-diet-for-gout.Dont forget to subscribe on YouTube here: https://www.youtube.com/user/AuthorityNutrition?sub_confirmation=1.Studies mentioned:
Video taken from the channel: Healthline
Video taken from the channel: Lee Health
Video taken from the channel: Lee Health
Video taken from the channel: Painon Pudotus Dietitian
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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What In The World Is Tofu
Soy is used to make tofu. Soy milk is extracted fresh and then cold-pressed into tiny blocks. It is deemed edible if it has cooled down sufficiently. For generations, tofu has been a staple of Chinese and Thai cuisines. Tofu has been recorded dating back more than 2000 years!
Tofu, interestingly enough, was discovered by accident! The tofu was first found by a Chinese cook who cooked soy milk. The meal was a huge hit at the time, and its popularity has endured for centuries. Tofu made its way to American shores in the 1960s, and its popularity has since risen on a global scale.
One of the characteristics that distinguish tofu is that it may be incorporated into a wide range of dishes. It can be boiled, fried, or left soft and smooth, and it will keep its distinctive flavor.
In terms of nutritional content, tofu comes packed with them. It contains 9 amino acids as well as a good amount of protein. B1, zinc, magnesium, copper, iron, and calcium are among the other vitamins. Not only that, but tofu absorbs the flavor of the sauce or seasonings with which it is prepared.
Tofu may have a boring flavor to some but make no mistake: its a nutritional powerhouse!
How To Bread Tofu
Here we have our breading station setup. On one plate, we have all-purpose flour. In a bowl, we have plant-based milk with cajun seasoning. We used unsweetened soy milk. On another plate, we have granulated tapioca. The granulated tapioca is what is going to make this extra crunchy.
The tofu is right there, and a plate to put the tofu on after breading is also close by.
If you really want to add flavor, season your flour and plant-based milk with as much seasoning as you like. In fact, add a little more the granulated tapioca has almost no flavor.
If you do not have granulated tapioca use bread crumbs or panko.
Step one, dip your tofu into the flour and coat on all sides. Shake off any excess flour.
Tofu, soy milk, and tapioca are all gluten-free . To keep this recipe gluten-free, use tapioca or potato starch instead of flour.
Step two dip the tofu into the plant-based milk / seasoning mixture.
Step three, roll the tofu into the granulated tapioca to coat on all sides. Press it in a little bit to make sure its stuck.
Step four. Let the tofu rest for at least ten minutes to allow the breading to dry and firm up.
I like to use my wok for frying. Due to the woks shape, it takes less oil to fry a small batch, and it helps to season the wok.
Heat the oil to 350 to 375 F and carefully add the tofu. If you add the tofu before the oil is hot, the breading will soak up a lot of oil and may come off.
The tofu was served with french fries and BBQ sauce.
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