The metabolism of purines raisesuric acidin the blood, which builds up as painful crystals in the joints.
Luckily, there are plenty of simple swaps that can make a significant difference.
Meat Swaps
One of the biggest dietary contributors to an elevated uric acid level is meat.
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Animal proteins, especially organ meats like liver, are high in purines.
However, many people wonder how they’ll get enough protein if they eat less meat.
Tofu is a lower-purine alternative that has plenty of complete protein and works well in many traditionally meat-based dishes.
Beans and lentils can make great substitutes for meat if you’re cooking soups or vegetarian burgers.
Tasty bean burritos or a zesty curry dish make skipping meat an easy choice.
Carbohydrate Swaps
Carbohydrates aren’t necessarily high in purines.
However, choosing healthier carbohydrate foods is one way to avoid excess weight gain.
When shopping for carbohydrate foods, choosing whole grains over refined grains provides more fiber.
Experiment with spiralized zucchini (zoodles) or spaghetti squash in place of regular wheat pasta.
High-Purine Seafood Swaps
Finding safe seafood options is tricky when you have gout.
Several seafood selections that would otherwise be considered “healthy choices” are better avoided for those with gout.
High-Fructose Food Swaps
High-fructose corn syrup is found in the majority of processed foods.
Always check food labels for high-fructose corn syrup since it is known to elevate uric acid levels.
Honey and agave are also high in fructose.
Maple syrup and table sugar aren’t as high (but should still be used in limited amounts).
Replace processed desserts with gout-friendly whole fruits, especially frozen or fresh cherries.
To stay on the safe side, your best bet is to avoid alcohol altogether.
Trade-up your alcoholic beverage for a sophisticated mocktail or nonalcoholic beer or wine.
you could also make a spritzer with club soda to cut back on the alcohol content of your drink.
Be sure to stay hydrated with plenty of water, especially if you’re drinking alcohol.
The combination of sugar and caffeine can make it difficult to wean yourself off.
It’s a common misconception that dairy isn’t good for gout.
However, there are plenty of tasty and nutritious options that can improve your health and reduce gout symptoms.
Trying new foods and recipes doesn’t have to be a daunting task.
Start with simple swaps to modify your intake one ingredient at a time.
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Centers for Disease Control and Prevention.Gout.
Academy of Nutrition and Dietetics.Fiber.
Roubenoff R. Arthritis Foundation.Which foods are safe for gout?.
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Chan School of Public Health.Sugary drinks.
