What stealthily raises your uric acid is not high purine food

Hot pot, barbecue, small seafood …… Whenever a dinner party, someone will definitely say “No, no, no, this I can not eat, I have high uric acid well. “

These can not eat things, usually rich in purines, from fish and shrimp to beef and sheep, from beer to chicken soup …… need to pay attention to a large number of food, high uric acid friends talking about purine ranking data, skilled to make people heartbroken.

Uric acid is the product of purine metabolism in the body. Uric acid is high reduce purine intake seems to be no problem?

Actually …… is not exactly right.

High uric acid is not the result of eating too many high purine foods, and a high uric acid diet does not require complete reference to purine levels.


High uric acid, not from eating

Data shows that there are more than 100 million people with hyperuricemia in China, so it can be said that there is one in every 10 people.

The reason why we are afraid of high uric acid is probably because doctors have said that “high uric acid is a gout, and the pain is life-threatening”, and perhaps we have also seen the pain of gout patients when they have an attack. Perhaps you have also seen the pain of gout patients.

Note: British painter James Gillray’s hand-painted “Gout” Note: British painter James Gillray’s hand-painted “Gout” picture Hand-drawn “Gout” by British artist James Gillray

Gout attacks are related to the formation and deposition of uric acid, and high uric acid is indeed a risk factor for gout, but it is also influenced by factors such as alcohol consumption and obesity.

Many people think that high uric acid and gout are caused by eating too many high purine foods.

In fact, this is wrong.

80% of the purines in our body come from endogenous body metabolism, only about 20% are produced by exogenous food, “what to eat” is not the big head.

The reason why uric acid is high is because the body has a problem with metabolizing purines and uric acid, not because of the 20% of purines that come from food.

Many people may say that 80% of metabolism is not controllable, so can I use my brain from 20%? After all, 100% – 20% = 80%, which is a lot less.

That might also be disappointing.

There is also a “dynamic balance” of purines in the body, if we do strict dietary restrictions, less purines will be eaten and the purines from endogenous metabolism will be properly If we do strict dietary restriction, the purines eaten will be less, and the purines from endogenous metabolism will “make up for the shortage”, resulting in a similar overall level.

In 2018, a systematic review published in the prestigious academic journal BMJ suggested that dietary differences have an effect on blood uric acid levels, but a very limited one.

How “limited”? Probably no more than 5% overall ……

Regardless of the specific type of food or the dietary pattern chosen, there was no significant effect on uric acid in the European population observed in the study.

A single food affected at most 0.99% of uric acid, and cumulatively, all foods would explain only 4.29% of the change in uric acid.

In practice, it has been found that the most that very strict restriction can affect is to reduce uric acid levels by 50 μmmol/L.

Of course, for people afflicted by high uric acid, even a reduction of only 4.29% may be a small hope.

But beware, excessive pursuit of a “low purine” diet in daily life can be harmful.


Strictly following a purine diet may have negative effects

Many people who have experienced gout will be careful in their diet, and they will not eat any of the high purine foods on the list, fearing that if they don’t eat the right meal one day, they will suffer from bone-chilling pain.

However, no matter which version of the purine list, there is an “inherent deficiency”: not enough.

The variety of food is not complete. If you can’t find out the purine content of a food, can you eat it or not?

Cooking and processing methods can also affect purine intake. For example, soybeans are high in purines, but adding water to make soy milk is fine, and squeezing out the water to make tofu is even lower in purines.

There are differences in the types of purines that ultimately have an effect on uric acid. Plant foods have different types of purines than animal foods, and the same animal foods have different types of purines. For example, guanine, which has relatively less effect on uric acid, is higher in plant foods and shellfish.

A purine list, with at most dozens or hundreds of foods, is hardly a complete guide to your daily diet.

Second, if you follow the list exactly, you will have a serious dietary imbalance.

In a large number of purine rankings, chicken, fish, meat, shrimp, shellfish and other protein-rich foods are mostly in the high purine category. If you strictly abstain from eating, the only thing left will be a variety of staple foods and vegetables, and your diet will be structured more in favor of carbohydrates, which is not good for your overall health.

If high uric acid is accompanied by insulin resistance (hyperglycemia, etc.), then such a predominantly grain-based dietary pattern will, on the contrary, be more likely to trigger a gout attack.

In addition, strict purine dietary restrictions are very detrimental to quality of life.

Although many healthy dietary requirements are less “tasty”, this is especially true with purine restriction. This is because much of the “flavor” of food comes from purines. The “ascetic” way of eating is difficult to stick to.

If you are not in the middle of a gout attack, but just have a general elevation of uric acid, don’t limit your diet to some little purine chart.

But not paying too much attention to the purine list doesn’t mean that a high uric acid diet is a no-brainer.


What should I eat if I have high uric acid?

Simply put, the daily dietary requirements for people with high uric acid are the same as those for gout patients to prevent gout attacks.

Reduction of food intake and adjustment of diet structure, regular exercise and reduction to ideal weight.

Variety of food types, more fruits and vegetables, dairy, soy, moderate amounts of fish, poultry, eggs and lean meat.

Less salt, less oil and sugar control, adequate water intake, and avoidance of alcohol and sugary drinks.

Such a dietary pattern is more effective than strict purine restriction in lowering uric acid by almost 100 μmmol/L and reducing the frequency of gout attacks.

If you still can’t completely forget the charts for the time being, you can also make slight adjustments to the original, remembering that

  1. do not touch alcohol and sugary drinks outside the list.
  2. you don’t need to worry about the purines in vegetables, they are perfectly fine to eat.
  3. seafood and meat can also be appropriate intake, the total amount of meat, eggs, fish and poultry should not exceed 200 g per day.

To prevent high uric acid and gout through diet, the core is not to remember the purine content of various foods, but to compare a balanced diet and find out what is wrong with your daily diet.

However, if you are in the midst of a gout attack, it is better …… to exercise a little restraint.


Dietary unbundling for high uric acid is up to date

The relationship between disease and diet has always been adjusted with scientific development.

At first, because purines can be metabolized into uric acid, doctors had no problem advising patients with high uric acid to limit their intake of high purine foods.

It is only in subsequent practice that more and more studies have revised such a relationship, and there has been a gradual loosening of dietary requirements for gout patients in general.

The discovery of high uric acid is not followed by a life of asceticism, but rather by a greater emphasis on healthy dietary and exercise requirements.

Again, getting sick doesn’t have to be something you’re doing wrong. There is no need to regret and blame yourself for what you did wrong and what you ate wrong just because you found out you have high uric acid.

What we need is to try to make ourselves more scientific and healthy after being sick.