Gout is a disease closely related to diet, diet, alcohol consumption, excessive consumption of high purines, high fat, high protein foods, etc. may lead to increased uric acid or induce gout attacks. Therefore, changing bad living habits, adjusting the diet structure, and maintaining a standard weight are more important for controlling repeated attacks of gout.
The Mediterranean diet is a common gout diet
Diet adjustment is the basis of gout arthritis treatment, patients with gout know these rules: diet should be light, try to avoid high-purine food, three meals a day regular ration, avoid overeating, quit smoking and alcohol, etc. Recent studies have also found that a high-fructose diet can also induce the onset of gouty arthritis, so Dr. Liu often emphasizes that gout patients should drink as little or no carbonated drinks, juice drinks, milk tea drinks, etc.
But there is one food that is often overlooked by gout patients, that is, our daily snacks such as biscuits, bread, cakes, and potato chips. Why does this food also affect the health of people with gout? Today I will tell you about the relationship between this food and gout disease.
Bread, biscuits and cakes are common food for picnics during the spring season
<h1 class="pgc-h-arrow-right" data-track="5" > do you look at the food ingredient list? Learn to understand the nutritional content of snacks such as biscuits and bread! </h1>
A processed food that usually contains the following on the nutrition facts list, as well as the related nutrients required daily by gout patients:
Energy, daily calories required by gout patients = standard body weight (kg) × calories required per kilogram of standard body weight per day;
Protein content value, the percentage of protein in the nutrient reference value (NRV), the daily protein requirement of gout patients = 0.8 to 1.0 g / (kg body weight · day);
The nutrient reference value NRV is based on the nutritional needs of a healthy adult with an energy requirement of 2000kcal a day
The content of carbohydrates, the percentage of proteins in the nutrient reference value (NRV), and the daily intake of carbohydrates in gout patients accounts for 50 to 55% of the total daily calories;
Fat content value, percentage of nutrient reference value (NRV) of fat, fat intake in gout patients is controlled at 20 to 25% of total energy;
Sodium content value, sodium as a percentage of nutrient reference value (NRV), and daily sodium salt intake in gout patients within 6 g.
Food nutrition facts table
There are also some foods that have a nutritional composition list that lists sugar, dietary fiber, trans fats, etc. separately below carbohydrates, but there is no mandatory requirement. Different nutrients and NRV%, which have different forms of "servings", common ones are per 100g, per 100ml or per bag, per box, etc., we can look at the following nutritional composition list of wafer biscuits:
A nutritional ingredient list of wafered biscuits
The clean content of the cake is 200g, which means that the energy contained in a whole pack of biscuits is 4552KJ, protein is 9.2g, fat is 30g, carbohydrate is 128g, and sodium is 230mg. In other words, if you eat this whole bag of cookies, it is equivalent to about 55% of the energy needed for a day and 60% of the fat.
We are simply looking at the nutrition facts list, and from the nutritional composition of the biscuit, we can first see whether it is a high-fat food. To see if a food is a high-fat food, the simple way is to measure the proportion of calories produced by fat. In general, we recommend that the daily fat intake should not exceed 30% of the total calories, and after exceeding it, it is a high-fat food. So what is the calorie ratio of this cookie? 30× 40KJ (1g fat calories) / 2276KJ, the calculated value is 52.72%, which is what we call high-fat food.
Many cookies are high-fat foods
As Dr. Liu said at the beginning, gout patients need to avoid the intake of high-fat foods as much as possible, because fat can prevent the kidneys from excreting uric acid; it is recommended that gout patients use vegetable oil as the mainstay. Of course, just judging that it is a high-fat food does not mean that it cannot be eaten, because biscuits, bread and other snacks contain fat to some extent, but if you find cocoa butter, hydrogenated oil, shortening, etc. in the ingredient list, you need to be vigilant.
Trans fatty acid content ≤ 0.3g/100g can be marked as 0, so you also need to look at the ingredient list
<h1 class="pgc-h-arrow-right" data-track="5" > in the nutritional content of the snack, the sodium content is easily ignored by gout patients</h1>
After understanding the nutritional ingredient list of processed foods, we have entered today's focus, that is, why worry about the impact of foods such as biscuits, bread, cakes and other foods on gout patients?
First, let's look at the sodium content in foods such as biscuits, bread, cakes, etc. According to the "Pagoda of Balanced Diet for Chinese Residents (2016)", it is recommended that the daily daily salt intake <6g. Gout patients especially need to pay attention to salt intake, because: sodium in table salt can promote uric acid precipitation and affect uric acid excretion; and many gout patients also have hypertension, salt control is also one of the links to prevent hypertension.
Balanced Diet Pagoda for Chinese Residents (2016)
When calculating the intake of salt on a daily basis, we will care about the sodium content of salt, monosodium glutamate, soy sauce, ketchup, pickles, cooked food products, etc., but we often ignore the sodium content of snacks. In fact, the salt content in biscuits, bread, and cakes is covered with salty taste because of the addition of sugar, causing our taste to be "deceived".
Salt is one of the basic raw materials for making dim sum, especially biscuits and bread, mainly for seasoning, making the noodle products evenly expanded, increasing the gluten mesh structure, increasing elasticity and so on. The sodium salt in these snacks is called "invisible salt", and excessive consumption is equivalent to eating a large amount of table salt. Let's look at the nutrition facts of a snack:
Nutritional ingredient list of a certain snack
In this kind of snack, the sodium content is 4327mg/100g, according to the sodium proportion of 40% of sodium chloride, 1g sodium is converted into salt is 2.5g, so the sodium content in the nutrition label multiplied by 2.5 is the salt content, we can see that the salt content of this french fries is 10g/100g, the salt content is heavy.
It should be known that excessive sodium salt may not only lead to the aggravation of gout or hypertension, but also cause an increased risk of cardiovascular and cerebrovascular diseases, kidney diseases and gastrointestinal diseases; if gout is combined with hypertension or chronic gouty nephropathy, the harm of excessive salt intake is immeasurable.
[Dr. Liu suggests] When eating bread, biscuits, potato chips, cakes, instant noodles and other snacks or noodle products, patients with gout especially need to pay attention to the sodium content in their nutrition labels, especially for related foods with sodium content of more than 500mg/100g, especially need to be cautious; in addition, they also need to avoid eating chicken essence, soy sauce, kimchi, pickles, curd milk, squeezed vegetables, sweet noodle sauce, tomato sauce, cooked food products, pickled foods, barbecue, etc.
The salt content of commonly used condiments
<h1 class="pgc-h-arrow-right" data-track="5" > fructose contained in food and is easily overlooked by gout patients</h1>
In addition to salt, simple sugars are also common ingredients in snacks such as bread, biscuits, and cakes, but they are difficult to reflect in the nutrition facts table and can generally be seen in the ingredient list. Among the monosaccharides, representative are fructose, glucose, galactose, ribose, xylose, deoxyribose, etc.; disaccharides mainly refer to granulated sugar, sucrose, lactose and maltose.
Malt syrup is included in the ingredient list of a cereal food
Monosaccharides cannot continue to decompose, are the smallest unit of sugar, and are therefore able to be absorbed rapidly. When glucose is absorbed, it enters the bloodstream as energy; but after the fructose is absorbed, it does not enter the bloodstream, most of it is metabolized by the liver, at this time it consumes a lot of adenine nucleoside triphosphate (ATP), and when a large amount of ATP is rapidly consumed, a large amount of adenylate (AMP) is formed, AMP is formed by deaminase hypoxanthine nucleotide, and then gradually converted into hypoxanthine, xanthine, and finally decomposed into uric acid.
The metabolite of fructose is uric acid
That is to say, after excessive intake of fructose, the body will produce a large amount of uric acid, and will have an impact on the purine content ingested from food; at the same time, fructose is not used as rapidly as energy like glucose, but will promote the synthesis of neutral fats, so if the fructose intake is too much, it will also lead to obesity and other metabolic syndromes; in addition, fructose is not controlled by insulin, can be stored in the liver, may lead to fatty liver.
Hazards caused by simple sugars
Fructose syrup is a common fructose topping in breads, biscuits, potato chips, cakes and other snacks. Fructose syrup is processed from corn starch, and the glucose obtained by the hydrolysis of starch is "converted". Under the action of glucose isomerase, the configuration of a part of the glucose molecule changes, and after the conversion of the fruit sugar, the resulting mixture of glucose and fructose is "fructose syrup", referred to as HFCS, often referred to as "hyperfructose syrup". The metabolic process of high fructose syrup is not regulated by insulin and leptin, even after being ingested in large quantities, eaters do not feel full, which can also stimulate the brain to increase appetite and induce more food intake.
If there are sugars such as fructose syrup, fructose, sucrose, corn syrup and so on in the ingredient list, it is better to eat less
Because fructose is anti-crystalline, high solubility, fruity flavor, water retention and drying resistance, easy to ferment and easy to produce Maillard reaction, etc., it can make bread, pastries and other snack foods produce special flavor while maintaining taste, so it is often used in many foods. Usually in these desserts, we don't see how much is used. But we know that ice cream, common drinks, desserts, breads, cereals, breakfast cereals, biscuits, pastries are all found.
In 2011, a study on the epidemiology of uric acid and fructose was included in the National Library of the United States, and it was found that people who drank drinks containing fructose syrup 5 to 6 times a week had a 29% higher incidence of gout than normal people, while those who drank more than 2 times a day containing fructose syrup had a gout probability of up to 85%.
The incidence of gout increases with increased intake of fructose syrup
[Dr. Liu suggests] avoid the use of high fructose corn syrup or food, limit the use of sucrose and sweetened desserts; while eating related foods, pay attention to the relevant fructose syrup, fructose and other ingredient ingredients; not foods without sweetness do not contain fructose syrup, some foods in the ratio of sodium and sugar is appropriate, not necessarily sweet; you can appropriately eat pastries containing aspartame, steviol glycosides, xylitol and other non-nutritive sweetener formulas, but do not eat too much.
The proportion of fructose syrup in the food field
<h1 class="pgc-h-arrow-right" data-track="5" > caution about food, or to avoid increased uric acid</h1>
Often, gout patients say: "Dr. Liu, I can't eat this, I can't eat that, do you let me drink the northwest wind?" ”
I think after reading this article, you will also have similar doubts: Dr. Liu, is it that bread, biscuits, cakes, pastries, instant noodles, potato chips and other snacks or foods can not be eaten? Is it that carbonated drinks, honey, functional drinks, and milk tea can't be drunk?
In fact, this is not the case, in order to avoid elevated uric acid or induce acute attacks of gout, Dr. Liu's advice is to eat less or avoid eating. Of course, eating a bite of bread can not make the uric acid soar, so the right amount is still more important; that is, try to eat pork, beef, lamb, etc. in moderation with daily vegetables, low fructose fruits, boiled water, etc.; reduce the intake of snacks, especially pay attention to the ingredient list and nutrition table; do not replace staple foods with snacks or snacks such as bread, biscuits, cakes, etc., which are not suitable for long-term consumption.
Bread and biscuits can be eaten in moderation, but not suitable for long-term consumption