My Gout Diet Foods
Gout Foods – Foods To Avoid With Gout – Food For Gout Diet
Healthy Foods To Include In Your Gout Diet
You are no doubt aware that eggs are high in cholesterol, which is a type of fat – so you may wonder why they can be included on the list of gout diet foods to eat? The good news is, they also contain lecithin, a superb biological detergent capable of breaking down fats so that they can be utilized by the body – very useful for people with gout symptoms.
Lecithin also prevents the accumulation of too many acid or alkaline substances in the blood and encourages the transportation of nutrients through the cell walls. Whether or not wary of which gout diet foods to avoid, eggs should be soft-boiled or poached – a hard yolk will bind the lecithin, rendering it useless as a fat-detergent.
Fresh fruit and vegetables
Try to eat as much fruit and vegetable as possible – but only small amounts of asparagus, mushrooms and cauliflower, which are high in purines. Make a variety of salads and try to eat one every day. When you cook vegetables, boil them in the minimum of unsalted (or lightly salted) water for the minimum amount of time. Lightly steaming or stir-frying as many of your gout diet foods as possible are healthy alternatives.
Legumes (peas and beans)
Because all peas and beans contain moderate amounts of purines, try to limit the amount you include in your low uric acid diet. The soya bean and soya products, such as soya milk, tofu, tempeh and miso, also contain purines, so should also be eaten in moderation.
Nuts, on the other hand, should be an intrinsic part of your gout diet foods to eat. All nuts contain vital nutrients, but almonds, cashews, brazils and pecans perhaps offer the greatest array. Eat a wide assortment as snacks, with cereals and in baking.
Wheat is our staple grain in the west, refined wheat flour the product with which most of our cakes, pastries, biscuits and breads are made. However, wheat (and corn, to a lesser extent) is known to be particularly acid-forming, and people with gout would be well advised to treat this as one of the gout diet foods to avoid, or at beast, limit the amount of wheat products they eat.
More beneficial grains are oats, barley, bran, brown rice, couscous, millet, rye, spelt and quinoa – all of which can be on your uric acid diet list. These are all excellent sources of protein, complex carbohydrates, fiber, vitamins and minerals. Try eating rice cakes, oatmeal biscuits and cake, carob cake, scones (made with ground rice) and carrot cake (made with brown-rice flour). These are all classed as healthy gout diet foods to eat, and can also help lower uric acid levels.
Foods low to moderate in purines
- Refined cereal products such as bread, pastry, arrowroot, sago and cakes
- Cornflakes, Rice Bubbles
- Milk and milk products, plain cheeses
- Eggs, ice-cream
- Sugars and sweets, jams
- Butter, polyunsaturated margarine, fats of all kinds
- Fruits of all kinds, including preserved fruit
- Lettuce, tomato, cabbage, potato, carrots
- Other vegetables except those listed as high purine foods
- Nuts, peanut butter
- Cream or vegetable soup made with allowed vegetables without meat stock
- Beverages such as water, fruit juice, cordials and carbonated drinks
Combining Gout Diet Foods For Variety
Now that we have established what gout diet foods to eat, it’s time to think about how we might combine them, in the right proportions, to arrive at a healthily balanced diet for uric acid and gout. Depending on how active you are, you should be consuming in total between 1,800 and 3,000 calories a day from your uric acid diet plan. The following sections should help you achieve that intake in the right balance.
How Much Protein Do You Need In A Healthy Gout Diet Plan?
Many protein foods are high in purines, which we know are a problem in gout and will likely be on out list of gout diet foods to avoid. Many experts recommend, therefore, that the intake of protein should not exceed 25 per cent of your total calorie intake per day. I know it is difficult to judge the exact amount of a particular food in your diet. However, if you at least try to consume the recommended amounts of meat, as well as fruit, vegetables, nuts, seeds, legumes, soft-boiled egg, and so on, you will be in the right region. Remember, too, that you can lower your levels of uric acid even if you are not able to follow this type of gout diet to the letter. Try to do the best you can and appreciate the fact that you are helping your body to fight this disease.
One study into the value of reducing gout diet foods high in protein has suggested that eating tofu, which is made from the soya bean and is a source of complete protein, is a better choice than meats.
However, soya products do contain purines, albeit in lesser amounts than meat, so it’s acceptable to include them in a uric acid gout diet, but they should not be consumed every day. There are many soya bean products, including soya milk, tofu, tempeh and miso. Tofu is one of the particularly versatile gout diet foods to eat and can be used in both savoury and sweet dishes.
If you find that you are eating considerably less than the recommended amount of protein, I strongly advise that you take free-form amino acids, which are available from healthfood shops. The herb acidophilus is also useful, taken twice a day.
Recommended Protein Consumption
The following measurements should give you a rough idea not only of your protein intake, but also of your total calorific consumption (examples of carbohydrate and fat calories are given elsewhere on this site). Use them in conjunction with the recommended proportion of protein intake within total calorie intake that was noted above (25 per cent).
Here are the calorific values of some common protein foods:
- 28 g (1 oz) grilled haddock – a very small piece – yields 40 calories
- 28 g (1 oz) roasted chicken – also a very small piece – yields 40 calories
- 28 g (1 oz) cottage cheese yields 15 calories
- 28 g (1 oz) Parmesan cheese yields 120 calories
- 28 g (1 oz) soya bean yields 50 calories
- Butter, which contains some protein, is very high in fat – 28 g (1 oz) of butter contains 226 calories. I reiterate, therefore, that butter should be used very sparingly.
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