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Foods, Diet, and Recipes

emotional support dog letterbest crypto minersscrypt cloud minerThe foods you eat can affect your gout symptoms. Purine is a component found in many foods. When your body breaks down purines, it creates uric acid. As you may already know, uric acid buildup is what causes your gout.

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So What is Purine?

Unfortunately it’s a technical answer, but here we go:

A purine is a heterocyclic aromatic organic compound, consisting of a pyrimidine ring fused to an imidazole ring. Purines, including substituted purines and their tautomers, are the most widely distributed kind of nitrogen-containing heterocycle in nature.

Purines and pyrimidines make up the two groups of nitrogenous bases, including the two groups of nucleotide bases. Two of the fourdeoxyribonucleotides and two of the four ribonucleotides, the respective building-blocks of DNA and RNA, are purines.

The most important thing to remember here isn’t what a purine is, though to remember that it’s foods high in purines that are possibly causing your gout.

Historically, gout patients have been advised to avoid all foods that are rich in purines because they are more likely to cause or aggravate gout. These include organ meats, such as liver, kidneys, brains, and sweetbreads, as well as sardines, anchovies, clams, and purine-rich vegetables (peas, beans, cauliflower).

In order to get a better picture of the effects of purine-rich foods on gout, Dr. Hyon K. Choi, a rheumatologist at Harvard Medical School, undertook a study that was published in a recent issue of The New England Journal of Medicine. Dr. Choi’s research highlighted several dietary considerations for those concerned with staving off gout. By taking a comprehensive look at a broad range of dietary factors, he was able to confirm the long-held—yet never proven—suspicion that consumption of certain purine-rich meats and seafood increases the risk of gout.

Over the course of twelve years, Dr. Choi and his fellow researchers at Massachusetts General Hospital and Harvard University tracked the dietary habits of 47,150 men aged 40 through 75 with no history of gout, comparing those who developed gout (730) during the course of the study with those who remained gout-free. After adjusting for weight and for any medications the men were taking, Dr. Choi and his colleagues reached the following conclusions:

  • Meats. Those who consumed meats with the highest purine concentration (specifically organ meats, beef, pork, and lamb) were 40 percent more likely to develop gout than those who ate the least.
  • Seafood. All types of seafood are high in purines. Those who ate the most seafood (including canned tuna, shrimp, lobster, and scallops) were 50 percent more likely to develop gout than those who ate the least.
  • Vegetables. Vegetables high in purines, including peas, beans, mushrooms, cauliflower, and spinach, were not associated with gout attacks.
  • Dairy. The incidence of gout decreases with increasing intake of dairy products. Low-fat dairy products may have protective benefits, most likely due to the proteins in milk that help reduce uric acid levels. Those who drank one or two glasses of skim milk per day were 48 percent less likely to develop gout.
  • Alcohol. Those who consumed the least alcohol also tended to follow a low-purine diet with a low-fat dairy component, thereby recording fewer gout flare-ups. (Note: Beer is the only alcoholic beverage acknowledged to have a high-purine content. A more recent study of 50,000 men in the Lancet reported that beer increases uric acid concentrations in blood plasma, which may precipitate gout attacks. Moderate wine consumption was not linked to a risk of the disease in this Lancet study.)

Source (http://www.johnshopkinshealthalerts.com/reports/arthritis/)

Here are some examples of other foods that are high in purines:

High Purine Content:

  • Hearts
  • Herring
  • Mussels
  • Yeast
  • Smelt
  • Sardines
  • Sweetbreads

 

Moderately High Purine Content:

  • Anchovies
  • Grouse
  • Mutton
  • Veal
  • Bacon
  • Liver
  • Salmon
  • Turkey
  • Kidneys
  • Partridge
  • Trout
  • Goose
  • Haddock
  • Pheasant
  • Scallops

 

In order to suppress your gout symptoms, it is best to try to minimize your consumption of the foods mentioned above, or exercise and take a natural product to keep your uric acid levels low.

 

Now that we’ve told you what foods can increase your likelihood of as gout attack, here are some foods that can reduce your chances of an attack and help relieve symptoms quicker.

Foods That Help to Decrease Uric Acid Levels:

–          Pineapple

–          Lemon

–          Olive oil

–          Vinegar

–          Parsley

–          Red Cabbage

–          Corn

–          Rice

–          Fibrous Foods

–          Cherries

–          Apples

–          Grapes

 

 

Recipes

We have compiled some recipes to help you start to create a diet that helps to prevent gout attacks, but does not sacrifice taste and flavor. Also, here is a link to Amazon’s collection of Gout Cook Books

Dinner: Zesty Zucchini Spaghetti

– Pasta is a great low purine meal. Plus, the zucchini and jalapenos give the dish zest without the purines.

Ingredients:

~3/4 lb Uncooked spaghetti

~1 can chipotle chiles in adobo sauce

~2 garlic cloves

~4 cups shredded zucchini

~2 tablespoons parmesan cheese

~Salt and pepper to taste

Preparation:

Cook pasta according to package directions. Remove 1 chile (smaller for less spice, larger for more) and 1 tablespoon sauce from can (reserve remaining sauce for another use). Remove seeds from chile (for

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extra heat, leave seeds in); mince chile. Heat oil in a large nonstick skillet over medium-high heat. Add chile, sauce, and garlic; sauté 1 minute. Add zucchini; cook, stirring constantly, for 4 minutes. Toss pasta with zucchini mixture. Sprinkle with salt, pepper, and cheese. (Recipe as seen in Health Magazine)

 

Lunch: Waldorf Salad

– This dish delivers a serving of low purine nuts and fruits. Plus apples, grapes and cranberries all contain Malic acid which counters gout-promoting Uric acid in the body.

Ingredients:

~Lettuce

~1 apples

~25 grapes

~Handful walnuts

~Handful dried cranberries

~1 Celery stick

Preparation:

Chop all ingredients and mix with low fat mayo and lettuce. (recipe as seen in Health Magazine)

 

Breakfast: Banana Blueberry Crunch Pancakes 

Ingredients:

~2 bananas

~2 eggs (egg substitutes)

~1 tablespoon almond butter

~1 tablespoon coconut flour

~fresh blueberries

~1 teaspoon coconut oil

~Dash of sea salt

Preparation:

Mash bananas in a bowl. Add eggs, coconut flour, almond butter, blueberries, nuts and salt. Heat a large skillet over medium heat with coconut oil. Pour small disks of batter onto the hot skillet 3-4 inches wide. Flip when batter loses its tackiness around the edges.  Cook the other side slowly over medium heat. Remove when fully cooked. Apply more oil to the pan and finish cooking the rest. Serve and enjoy. (Recipe by Erin on Paleoplan.com)

Snack: No Oat Oatmeal Berry Crunch  

Ingredients

~1/4 cup walnuts

~1/4 cup pecans

~2 tablespoons ground flax seed

~1 teaspoon ground cinnamon

~dash ground nutmeg

~1/4 teaspoon ground ginger

~1 tablespoon almond butter

~1 banana mashed

~3 eggs

~1/4 cup unsweetened almond milk

~2 teaspoons pumpkins seeds

~1 handful fresh berries

Preparation:

Add nuts, flax seeds and spices to blender and pulse mixture to a coarse grain. Make sure to stop it before it turns to a powder.  Wisk together eggs and almond milk until it thickens.  Mash bananas and almond butter together and add it to egg mixture mixing well.  Stir in course nut mixture.  In medium saucepan, warm the mixture on the stove until mixture reaches desired     consistency and eggs look firm as thought cooked (About 5 minutes).  Stir frequently.  Sprinkle pumpkin seeds and berries on top. Add more almonds as desired. (Recipe by Claire on Paleoplan.com)

 

Dessert: Baked Apples w/ Walnuts & Honey

– Contains low purine nuts and fruits. Delicious desert without the sugar and added calories.

Ingredients:

~4 medium sized apples

~1 cup finely chopped walnuts

~1 tablespoon honey

~1 egg white

~1 teaspoon vanilla extract

~zest of a half of lemon

~pinch of salt

Preparation:

Preheat the oven to 350 degrees Fahrenheit. Whip the egg white with the salt to stiff peaks. Add the honey, and beat until mixed. Fold in lemon zest, vanilla, and walnuts. Cut the apples into pieces, and core them. Lay the apples skin side down on a baking dish, and fill the middle with the mixture.  Bake for 40-45 minutes until apples are soft, and the filling crisps on top. Serve immediately. (By OanaPatran)

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