Many people know that it is better to die than to die when gout attacks, and high uric acid, the precursor of purines and gout, has gradually entered the public eye, and even many healthy people have begun to pay attention to the purine content in their diet.
Seafood, hot pot, beer...... In front of food, a "gout warning" is enough to make people stop. However, can you prevent high uric acid and gout by preventing a high-purine diet?
High-purine foods ≠ high uric acid
High uric acid is caused by a disorder of purine metabolism when the body produces too much uric acid and the kidneys cannot effectively excrete it from the body.
It has now become the "fourth highest" in addition to hypertension, hyperlipidemia, and diabetes. According to the monitoring data of chronic diseases and risk factors in mainland China in 2018, the prevalence of hyperuricemia among adult residents in mainland China is 14.0%, and the prevalence of hyperuricemia in males aged 18~29 is as high as 32.3%.
It can be seen from this picture that with high uric acid, chicken, duck and fish meat, animal offal, raw seafood are untouchable, and even vegetables have purines. The strict taboo has also made many patients complain, but the indicators have not been lowered for a long time.
Because arranging a diet based only on purine content is an outdated, one-sided, and erroneous concept. Our body produces 750mg of uric acid every day, 80% of which comes from endogenous body metabolism, and only about 20% is produced by exogenous food. As early as 2018, scientific studies revealed that dietary differences affect blood uric acid levels by no more than 5%.
In addition, not all high-purine foods are harmful. Plant-based purines have a low absorption rate in the human body, and high-purine vegetables such as asparagus, mushrooms, and broccoli are not so terrible for healthy people and gout patients in the non-acute attack period.
"Eating" only accounts for a small part of high uric acid, and if hyperuricemia occurs, it is not as simple as not touching high-purine foods.
Low purines are camouflaged,
Uric acid is the real thing!
If you only focus on purines, it is easy to miss two low-purine "gout killers":
fructose
Gout is getting younger and younger, and fructose is inseparable. A 500ml bottle of cola has about 30g of fructose, and when the fruit is broken, it destroys the nutrients, leaving a large amount of fructose. Carbonated drinks, milk tea, fruit juices...... The "fashion item" that young people never leave has become a catalyst for gout.
Fructose itself does not contain purines, but some of its components can encourage the liver to synthesize more purines, which can lead to an increase in uric acid, which can lead to a series of undesirable consequences such as energy expenditure, fat accumulation, and damage to the insulin system.
alcohol
Alcohol is an out-and-out low-purine food, but it is also a murderer of elevated uric acid. In people who drink heavily, the incidence of gout is about 2.64 times higher than that of the general population.
Alcohol not only accelerates uric acid production, but also induces lactic acid accumulation, inhibits uric acid excretion, increases blood uric acid levels and the risk of gout attacks, and the greater the amount of alcohol, the higher the risk of gout. And there is also a lot of sugar in alcohol, which also increases the risk of high uric acid.
Real anti-gout diet,
How to eat?
In order to improve the daily diet of people with hyperuricemia and gout and improve the nutritional health level of residents, the National Health Commission issued the "Dietary Guidelines for Adults with Hyperuricemia and Gout (2024 Edition)".
The food is varied and the purines are limited.
First of all, remember that the food is varied and nutritionally balanced. Under the condition of ensuring that there is a sufficient daily intake of cereals and potatoes, fruits and vegetables, livestock, poultry, fish, eggs and milk, soybeans and nuts, the purine content in the diet should be strictly controlled.
Plenty of vegetable milk and limit fructose.
IT IS RECOMMENDED TO CONSUME NO LESS THAN 500G OF FRESH VEGETABLES PER DAY, AND DARK VEGETABLES SHOULD ACCOUNT FOR MORE THAN HALF. Dairy protein is an important source of high-quality protein, and a daily intake of more than 300mL or equivalent of milk and dairy products is encouraged. You can eat 200~350 grams of fruit per day, but avoid grapes, durians, sugar oranges and other varieties with high sugar content.
Drink plenty of water and limit alcohol consumption.
Alcohol is forbidden in cases of acute gout attacks, poor medication control, or chronic gouty arthritis. Patients with high uric acid with healthy kidney function drink 2~3 liters of water every day, and avoid excessive consumption of strong tea and strong coffee.
Scientific cooking, less raw and cold.
A bland diet with less salt, less oil, and fewer condiments can help control or lower blood uric acid levels. Try not to drink soup or processed meat. At the same time, avoid eating less raw and cold food to prevent damage to the function of the spleen and stomach, increase the precipitation of urate crystals, and induce gout attacks.
Eat a balanced diet and maintain a healthy weight.
People with high uric acid need to exercise more and maintain a healthy weight. It is recommended to do low-to-medium intensity aerobic exercise 4~5 times a week, 30~60 minutes each time. Good lifestyle habits such as regular work and rest, and a combination of work and rest are also necessary conditions for controlling the disease.
Differentiation of syndromes and bodies, according to the person's diet.
Weakness of the spleen and stomach is a key factor in the development of gout. Combined with the physical characteristics and clinical symptoms of the patient, according to the common TCM syndrome types, a reasonable diet can regulate the spleen and stomach.
Choose the right meal according to the place and time.
Adapting measures to local conditions is also an important part of the prevention and treatment of gout, such as nourishing the liver in spring, preventing heatstroke in summer, moisturizing dryness in autumn, and warming and replenishing in winter.