Purines in a Gout Diet
When it comes to managing gout symptoms, one of the most effective advice you will be given is to change your diet. To make it simpler, you should try to avoid foods high in purines and eat ones that are low in it.
So what are purines?
Purines can be divided into two types: purines produced in the body and purines that enter the body through food. Some foods have high purine content while others have low purine content. When you consume a food item, the purine content is broken down by the liver turning it into uric acid. When you consume high purine foods, it means there will be more uric acid byproduct in the body.
Uric acid is not necessarily bad. In fact, it’s healthy to have uric acid in the body. It acts as an antioxidant that protects our blood vessel linings from getting damaged. However, too much of it can be detrimental to our health. This is called uric acid buildup and oftentimes, it becomes concentrated in certain parts of our body like the kidneys, tendons, joints, and other organs.
Hyperuricemia is the term used to refer to individuals with high uric acid levels in their body. Although sometimes, a person can have high uric acid in their body and not have any symptoms at all. These are asymptomatic patients and there’s really no way of telling that they have hyperuricemia unless they undergo a uric acid test.
Later on, hyperuricemia can progress into gout which can really be painful. This is why it is important to be watchful of your uric acid levels as a gout sufferer. Before it can even accumulate in the body, you need to be mindful of what you are eating, making sure it does not have a high concentration of purines.
A good place to start being mindful with is the meats that you eat since high purine foods are also high protein foods. This includes organ meats, fish, and yeast. You don’t have to stress so much about plant purines though since they don’t increase your risk for gout as much as meat purines do. This is according to a recent research done by Dr. Choi who did a comparison between the two purine sources.
Does this mean that you can indulge in as many plant-based foods as you want? Well, that depends as certain vegetables like beans and spinach are high in purines and yet they are lauded as superfoods. The key is to control the portion sizes making sure you don’t overdo it. If you want, you can begin your diet change by slowly incorporating the low-purine plant foods first and then moving on to the high ones. Then, just observe how your body reacts to it.
As for meat, we know it’s not on top of the list of best foods to eat for gout but you do need protein in your diet. The key here is to be careful of the types of meat you eat and their portion sizes. Some good options include fish and chicken since these are white meat. Eat red meat in moderation and only go for lean ones since these are easier to metabolize in your kidneys.
If you’re brave enough to quit meat, you can use tofu as a replacement. They are made from soybeans which means they are healthier for you. They’re also very flexible to cook with since they can be prepared in many different ways whether as a burger, stir fry, scramble, soup, and much more.
Another top item on the purine list is alcohol, particularly beer. If you have gout, you’re more likely to drink than the average person. This is because beer is so high in purines and when that is processed in the body, it turns into uric acid which can cause a very painful gout attack. On your first diagnosis for gout, you were also probably advised to cut out beer.
Beer contains both alcohol and brewers yeast which are very high in purines. If you can’t give it up just yet, try to at least limit your consumption to only a few times per month. And be picky which beer you drink. Some of the most popular beers in the market often contain fructose and GMOs which can worsen your gout condition. Try to opt for locally made beer made with organic ingredients and don’t drink more than two servings a day.
Sugary food items that are not fruit are also high in purines which means they should be limited in your diet. It can be tricky to do this since most items in groceries today have hidden sugars in them. It’s important to be diligent with your label reading and be updated of the terms they use to mask the sugar content in food products.
Now that we’ve talked about high purine foods, let’s discuss low purine foods. Some good ones for you include nuts, dairy, whole wheat grains, fruits, coffee, tea, eggs, and chocolate. It’s good to have these in your diet but as with anything, you want to consume them in moderation. Just because pasta is good for you, it doesn’t mean that’s all you should be eating in all day. There needs to be a balance so your body’s carbohydrates, fat, and protein needs are met.
One good low purine food you can indulge on, however, are berries. They are a superstar in the gout community because they are high in antioxidants and can help fight inflammation as well as lower uric acid. You can consume any type of berry but for the best benefits, opt for the dark ones.
In Conclusion
If you would like to live life well as a gout sufferer, the key is to maintain a diet that’s low in purines. The great thing about this is that unlike other diets, it is not as restrictive. You don’t have to completely cut out purines from your diet. You just have to be wise in picking the right kinds of foods that will nourish your body but at the same time satisfy your natural cravings as well.
What has been the highest purine offender in your diet? Was it hard to give it up? Share your thoughts in the comments below.
Want to learn more about gout? Then visit my personal website at www.goutandyou.com
Disclaimer: This article is intended for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for any health concerns.
