Your Shopping List for Gout

When you are diagnosed with gout, it can be tricky to navigate the grocery store. There are some things you shouldn’t be reaching for anymore. You also have to get used to reading labels as some food items contain ingredients that are bad for you.

Don’t worry because in this article, we’ll share with you some tricks to help make grocery shopping healthier.

1. Start at the perimeter

The perimeter of the grocery store is where all the fruits and vegetables are. Your grocery cart should have plenty of these as they will be your main source for carbs. Opt for gout-friendly items like cherries, bananas, citrus fruits, pineapple, cabbage, squash, bell peppers, beets, and alfalfa.

Don’t forget to include some herbs and spices as well. Some basic ones to include are parsley, basil, ginger, turmeric, rosemary, cinnamon, cayenne pepper, and nutmeg. Adding these to your dishes will make a big difference to the taste. Don’t be afraid to explore other varieties as well.

2. Beans over meat

Before going to the meat section, drop by the dry goods area and check out the beans. They serve as a great meat replacement because of their high protein content and they can be served in a variety of ways. There are plenty of beans to choose from — kidney beans, lentils, split peas, chickpeas, black beans, lima beans, red beans soy beans, mung beans. Beans are also high in dietary fiber as well as many other important vitamins and minerals.

3. Watch out for whole wheat

When it comes to breads, pastas, rice, and oats, you want to make sure it’s whole wheat. This has more fiber in it and breaks down in your body more slowly allowing you to feel full for longer. It also prevents you from having blood sugar spikes. Anything that’s made of flour, always go for whole wheat.

4. Be picky with meat

Be scrutinizing with the meats that you buy. There should absolutely be no organ meats. As for processed meats, you want to grab only a few that you can consume on very rare occasions. With seafood, you want to limit these as well as a number of them are high in purines. Your best bet is salmon since this is high in healthy fats which are good for you.

The best meat to buy is lean meat from chicken. Red meat is fine but they should be consumed in moderations since they tend to be high in purines as well. Limit your red meat options to only beef, lamb, chicken, fish and turkey. Limit protein to 10% of your daily calories.

5. Add in dairy

Don’t forget dairy. It’s good for your gout so you want to stock up on these at home. Opt for Greek yogurt when you’re at the yogurt section and avoid the low-fat kind as well as those in fruit flavors. This is because they can be very high in sugars.

As for cheese, you can get cream cheese, mozzarella, parmesan, cheddar, and feta. Make sure that you get the low fat or no-fat versions of these. Lastly, you want your dairy to be fat-free. Be sure to check the label to see that it actually contains dairy and not a substitute. Remember that dairy should consist of 10% of your daily calories max!

6. Avoid sugary drinks

When you pass by the beverage section, you’ll notice there’s a huge variety of drinks ranging from tonic water to fruit juices. It can get tricky to hang around here as you’ll be bombarded by lots of misleading marketing messages. Some brands will claim to have 100% natural fruit ingredients in them while others will say that theirs contain zero sugar. What to believe?

Save yourself the headache and skip this section altogether. The only drinks you should be getting are tea packets and black coffee. The reason you want to avoid this section is because they are the biggest offenders for hidden artificial sweeteners. Take a look at the ingredients list in the back and see if you can spot these terms:

● Aspartame

● Aspartame-acesulfame salt

● Calcium cyclamate

● Glycerin

● Licorice

● Hydrogenated Isomaltulose

● DiabetiSweet

● Maltitol syrup

● Hydrogenated maltose

● Hydrogenated starch hydrolysate

● Sodium saccharin

● D-glucitol syrup

There are more names for artificial sweeteners but these are just some of the common ones. For satisfying that sweet tooth minus the guilt, opt for natural sweeteners like dates, honey, maple syrup, coconut sugar, and stevia. These are better for you and won’t result in a gout flare that you’ll regret later on.

7. Keep an eye on sugar-laden foods

The beverage section isn’t the only section you should be careful with. Sugar can hide in many grocery food items that we least expect. Some of them include:

● Ketchup

● BBQ sauce

● Low-fat yogurt

● Bread

● Pasta sauce

● Granola

● Nut butter

● Canned soup

● Protein bars

● Cereal

● Frozen dinners

● Canned fruit

● Dried fruit

● Salad dressing

● Marinara sauce

● Canned baked beans

It’s crazy to think just how much sugar is in our food. Now that you are aware, you can be more vigilant with the brands you buy and only opt for ones that use the least amount of harmful ingredients.

8. Avoid junk food

Junk food doesn’t really offer any nutritional benefit so you may skip this aisle as well. You can have a couple to satisfy a craving every now and then but it should only be just that — to satisfy a craving and not binge on. Some lesser evil options include tortilla chips, beef jerky, pretzels, pop corn, pork rinds, and fries.

9. Skip the alcohol section

No type of alcohol is ever good for gout so better to skip this section. If you want to have a couple stocked up on your pantry for special occasions, opt for ones that are brewed locally as these tend to have less harmful ingredients in them. Avoid mainstream beers as many of them contain GMO and corn syrup.

10. Don’t forget water

Staying hydrated is also important for gout so make sure that you are well-stocked with water. Have a couple of bottles ready for days when you need to be on the go. You can then just grab one from your pantry and head out.

Which of these tips did you find the most useful? Share your thoughts in the comments below.

For more great gout dietary tips and advice make sure to check my 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.