A gout diet low in purines
Gout is a form of arthritis that affects men especially, and causes bouts of joint pain. An abnormally high level of uric acid, which results from the breakdown of purines, is a cause of gout. Therefore, a gout diet is low in purines and aims to reduce uric acid levels to relieve bouts of joint pain.
Key points for a gout diet:
Reduce your intake of foods high in purines in favor of foods that are low in purines
drink vitamin c
Achieving and maintaining a healthy weight
Avoid saturated fats
Reduce alcohol consumption
The benefits of the gout diet on uric acid levels
The purpose of the gout diet is to:
Reduce consumption of purine-rich foods to lower uric acid levels
Achieving and maintaining a healthy weight
Improve insulin sensitivity
Avoid gout attacks
Link purine-rich foods to uric acid levels and gout attacks
Gout is caused by an abnormally high level of uric acid in the blood. This is called hyperuricemia. Uric acid is a waste product produced by the metabolism process usually in reasonable amounts. When there is an excess, uric acid is deposited "drop by drop" in the body in the form of crystals, mainly in the joints. These deposits then trigger inflammatory reactions that cause pain. Uric acid is the end product of the breakdown of purines. While 60% of purines come from dead cells, 35% come from food. There is a close association between insulin resistance, high purine foods, hyperuricemia and gout attacks. Gout diet
The importance of maintaining a healthy weight by following a gout diet
Obesity and metabolic syndrome are risk factors for gout. Therefore, losing weight can help reduce the risk of developing gout attacks. However, it is highly recommended not to fast or follow a high-protein diet. In fact, losing weight too quickly and eating plenty of protein can boost uric acid production. Gradual weight loss is highly recommended. This will be achieved by adjusting energy intake, portion size, and food quality.
How to lower the level of uric acid through food?
This paper helps you better understand how to lower uric acid levels by adopting new eating habits. For this, it will first be necessary to learn how to recognize and avoid foods rich in purines. Other complementary measures can also relieve gout attacks by reducing insulin resistance or even by protecting the liver.
Follow a low-purine diet to reduce urea and uric acid levels
By following our recommendations, it will be easy for you to choose foods that are low in purines and incorporate them into your diet. By adding a good amount of vitamin C, omega-3 and protective foods, you will be more likely to ward off gout attacks and thus have a better rest in life.
Foods that are low in purines
As part of the gout diet and with the aim of reducing uric acid levels, care should be taken to prefer foods with a low purine content during meals. They help prevent flare-ups and relieve symptoms associated with gout.
Foods low in purines that can be promoted as part of a special gout diet are:
Drinks: tea, coffee, water
light dairy products
Bread and cereals (except whole grains)
Consume protective foods
It is preferable to eat certain foods in case of gout. Some studies have shown that the low-fat content of dairy products may help reduce the risk of gout. It is also recommended to spread the intake of proteins, carbohydrates and fats throughout the day by eating 3 balanced meals and snacks if necessary.
Protective foods in case of gout are:
Low-fat dairy products
Some studies suggest that vitamin C intake is linked to uric acid levels. Vitamin C can play a protective role, but additional studies will be needed to confirm this. Therefore, it is recommended to increase your consumption of fruits and vegetables rich in vitamin C.
The best sources of vitamin C are:
Good hydration helps reduce gout attacks. It is recommended to drink at least 2 liters of water per day because dehydration is a risk factor that can trigger gout attacks. In fact, an adequate water supply can facilitate the elimination of uric acid. Coffee should not be avoided, rather regular and moderate consumption of coffee appears to have a protective effect.
Unlike saturated and trans fats that are harmful to liver health, omega-3s help fight inflammation and are therefore useful as part of a gout diet. But be careful, it will be necessary to prefer plant sources of omega-3. In fact, marine sources of omega-3 are foods that are generally high in purines.
Omega-3-rich foods to promote in case of gout:
Chia and flax seeds
Other recommended foods:
What foods should be avoided in the gout diet?
It is not enough to prefer certain foods to fight gout, but it is necessary above all to avoid foods rich in purines that increase the level of uric acid. Some foods are also harmful to liver health and can exacerbate insulin resistance and gout attacks.
Foods that are high in purines
It is recommended that you avoid or significantly reduce your consumption of foods rich in purines as part of your gout diet. In general, red meat, alcohol, fish, and seafood are associated with an increased risk of gout. It is highly recommended to limit meat consumption to 150 grams per day to prevent crises.
Foods that are high in purines are:
Moderate purine foods are:
Bread and whole grains
Fresh and marine water fish
Bran and wheat germ
meat and poultry
saturated fatty acids
Saturated fatty acids reduce the body's ability to get rid of uric acid. In addition, eating high-fat meals promotes weight gain, which in turn increases the risk of gout. It is a vicious cycle that we must watch out for.
Here is a table of foods rich in saturated fats to reduce gout diet and alternatives.
Sources of saturated fats
Cheese contains more than 20% fat
Whole Milk Cream
Whole fruit or sweetened yogurt
lard, vegetable ghee
, hydrogenated vegetable oil
short pastries or
Puff pastry croissant
pastries and pastries
white part of poultry,
Skinless cuts of meat
Cheese with vegan cheese less than 20% fat
Extra virgin olive oil
Plant-based milk (soy, almond, rice, etc.)
15% fat cream
Yogurt is low in sugar and fat
Non-hydrogenated vegetable oils
Pie dough made of olive oil bread
Pie and dessert with olive oil dough
blanching, blanching, steam,
Baking or grilling
glucose fructose syrup
It is best to avoid products made with glucose and fructose syrups. This common sweetener is concentrated sugar and fructose. Fructose is metabolized directly by the liver and can alter its function in the long term. Fructose glucose syrup is also called corn syrup or isoglucose. It is mainly found in:
Fruit sweetened drinks
Condiments: ketchup, BBQ sauce, jam, etc.
Carbohydrates, or simple sugars, are found in many of our daily foods. In order not to raise the level of sugar in the blood, be careful to limit sugary foods. In fact, high blood sugar levels lead to a strong secretion of insulin which harms the liver, especially in the case of gout.
The main sources of sugar are:
White sugar, brown sugar, brown sugar, honey and glucose-fructose syrup
Jams, jellies and spreads
pastries and pastries
Cakes and biscuits
Breakfast cereals, cereal bars
Sweets, candy, chocolate
Industrial sauces: ketchup, barbecue, pickles, etc.
Alcohol is one of the main risk factors for the disease. In case of gout, it is necessary to limit the consumption of alcoholic beverages to 1 glass per day, no more than 3 times a week. Alcohols that favor gout attacks are: beer, rum, whiskey, gin, and vodka. On the other hand, drinking wine in moderation (1 to 2 cups a day) will not increase the risk of gout. It is also important to note that the amount of alcohol that is well tolerated varies from person to person.
Other not recommended foods:
Practical daily tips to reduce your consumption of foods rich in purines
Reduce meat consumption to one meal a day and prefer poultry and lean meats
Replace meat with legumes, tofu, or low-fat dairy
Sprinkle dishes and desserts with ground chia or flax seeds
Use fruit sugar in the form of coulis or compote to sweeten desserts
Read labels carefully and avoid glucose and fructose syrups
Cook and avoid industrial and processed dishes
Replace an alcoholic appetizer with tomato juice or a fruit juice cocktail