How to “eat” high uric acid: smart choices for nine types of food

How to “eat” high uric acid: smart choices for nine types of food

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In the bustling urban life, the food culture is rich and colorful, but for friends with high uric acid and gout, every meal is like walking on thin ice. Recently, the National Health Commission released the “Food and Nutrition Guidelines for Adults with Hyperuricemia and Gout (2024 Edition)”, which provides nine types of food selection suggestions for adults with hyperuricemia and gout, which are very practical. Xu Yan, director of the Nephrology Department of the Emergency General Hospital, took everyone to talk in detail about how to eat these nine categories of food, how much, when, etc., as well as the health codes behind them.

1. Cereals and potatoes: eat rough and live well

Brown rice, whole wheat flour, corn and other cereal and potato foods are like the “rough guys” in the staple food world. Although they taste slightly rough, their nutritional value is extremely high. Rich dietary fiber not only helps intestinal peristalsis, but also stabilizes blood sugar and reduces fat absorption. It is recommended to have a bowl of brown rice porridge or whole wheat bread for breakfast every day, and you can also have some corn, sweet potatoes, etc. in moderation for lunch and dinner.

Special reminder: It is not advisable to eat large amounts of finely processed foods such as refined white rice and refined white noodles, as they may cause blood sugar to rise rapidly, thereby stimulating the production of uric acid. Relatively speaking, unrefined grains and potato foods such as brown rice and whole wheat flour are more suitable for patients with high uric acid.

2. Meat: Mainly lean meat, bid farewell to the “fat” era

Meat is a “frequent item” on the table, but for friends with high uric acid, you should be extra careful when choosing meat. Low-fat, high-protein meats such as lean meat and skinless poultry are preferred. Such as chicken breast, lean beef, fish, etc. It is recommended to consume no more than 150 grams of meat per day, and try to choose low-fat cooking methods such as steaming and stewing. In the evening, have steamed fish or stewed chicken, which is both delicious and healthy.

Special reminder: Avoid eating high-purine meats, such as beef, mutton, pork and other red meats, as well as animal offal, such as liver, kidneys, brains, etc. These meats contain high amounts of purine, and excessive intake will increase the production of uric acid. Relatively speaking, white meat such as skinless chicken and duck can be eaten in moderation, but the intake still needs to be controlled.

3. Eggs: Eggs are extremely powerful and full of nutrients

Egg foods such as eggs and duck eggs are very nutritious. They are rich in high-quality protein, vitamins and minerals and are an indispensable source of nutrients for the body. It is recommended to consume 1-2 eggs every day. You can choose boiled eggs or steamed custard for breakfast, which is convenient and nutritious.

Special reminder: Egg yolks contain high amounts of cholesterol and purine substances, so patients with high uric acid should not eat too much. It is recommended to eat protein in moderation and reduce the intake of egg yolks. One egg a day is not too much.

4. Milk: Skim and low-fat, healthy and worry-free

Dairy foods are a good helper to supplement calcium and protein. But for those with high uric acid, it is more appropriate to choose skim or low-fat milk. It is recommended to drink one to two glasses of skim or low-fat milk every day, either as part of breakfast or as an afternoon tea snack.

Special reminder: Whole milk, cream and other fat-rich dairy products may aggravate the symptoms of high uric acid and should be avoided as much as possible.

5. Soybeans and products: tofu, dried tofu, nutritious

Soybeans and their products, such as tofu, dried tofu, etc., are excellent representatives of plant protein. Not only are they rich in nutrients, they are also easy to digest and absorb. It is recommended to consume some soybeans and products in moderation every day, which can be used as a side dish for lunch or dinner. For example, order mapo tofu or cold dried tofu, which is both delicious and healthy.

Special reminder: Beans themselves (such as soybeans and black beans) belong to a medium-to-high purine diet and should be consumed less. However, the purine in plant foods is poorly utilized by the human body, especially soybean products, such as dried tofu, tofu, soy milk, yuba, etc. The purine content is reduced after processing, so patients with hyperuricemia or gout can eat them in moderation.

6. Vegetables: Fresh vegetables, health protection

Vegetables are the “green treasures” on the table. They are rich in vitamins, minerals and dietary fiber that help keep the body healthy. It is recommended to consume vegetables of various colors every day, such as vegetables, carrots, tomatoes, etc. You can choose to eat it raw, cold or stir-fried. Sauteed vegetables for lunch or a vegetable salad for dinner are both good choices.

Special reminder: Spinach, asparagus, mushrooms and other vegetables contain high purine substances, and patients with high uric acid should avoid excessive intake. Other vegetables such as vegetables, carrots, etc. can be eaten in moderation.

7. Sugary drinks: not too sweet, just healthy

Fructose can induce metabolic abnormalities and has the potential to increase uric acid levels. Therefore, drinks containing high fructose (including some freshly squeezed juices), fructose syrup, candied fruits, etc. should be avoided as much as possible. But fruits are natural “candy shops”. Although some contain higher fructose, the vitamin C, flavonoids, polyphenols, potassium, dietary fiber, etc. can change the effect of fructose on uric acid. Fruit intake has no significant impact on gout. related.

Special tip: Considering that excessive intake of high-sugar fruits will affect blood sugar levels and may cause obesity, it is recommended that the daily intake of fruits is 200-350 grams. In particular, low-sugar fruits such as strawberries and cherries may be more suitable. Good choice.

 8. Edible oil: Choose the right oil and go healthily

Cooking oil is an essential part of cooking. But for those with high uric acid, choosing healthy cooking oil is crucial. It is recommended to use vegetable oils rich in unsaturated fatty acids, such as perilla oil, linseed oil, etc. Control your daily intake of cooking oil and avoid unhealthy cooking methods such as frying. You can choose to use these healthy oils for stir-frying, cold dishes or making salad dressings.

Special tip: Avoid using oils rich in saturated fatty acids such as animal fats and coconut oil, which may aggravate the symptoms of high uric acid. It is recommended to use vegetable oils, such as olive oil, flaxseed oil and other oils rich in unsaturated fatty acids, for cooking.

9. Condiments: Low salt and sugar, long-term health

Condiments are the “little magic” that enhance the taste of dishes. But for friends with high uric acid, it is more appropriate to choose low-salt and low-sugar condiments. It is recommended to control your salt intake every day and avoid using too much soy sauce, MSG and other high-salt condiments. You can choose to use low-sodium condiments such as vinegar and lemon juice to replace some of the salt. In addition, avoid using high-sugar condiments such as brown sugar and white sugar.

Special reminder: High-salt and high-sugar condiments, such as soy sauce, MSG, saccharin, etc., may aggravate the symptoms of high uric acid and should be avoided as much as possible. You can use low-salt, low-sugar condiments such as vinegar, lemon juice, etc. for seasoning.

Tip 1

Recommend alternatives to high-purine foods and low-purine foods to help adjust your diet

Grains and potatoes: Instead of white rice, white flour, brown rice, whole wheat flour, corn, oats and other whole grain foods, they not only have lower purine content, but are also rich in dietary fiber, which helps stabilize blood sugar and lower cholesterol.

Meat: Instead of high-purine meat, skinless chicken breast, turkey breast and other white meats have relatively low purine content while providing high-quality protein.

Plant-based protein: Soy products such as tofu, dried beans, soy milk, as well as nuts, seeds, etc. are all good alternative sources of protein.

Eggs: Only consume one whole egg per day, and the rest can be replaced with egg whites to avoid excessive intake of cholesterol and purines in egg yolks.

Milk: Instead of whole milk, choose low-fat or skim milk, yogurt, etc. to reduce fat intake while maintaining calcium and vitamin D intake.

Vegetables: Instead of high-purine vegetables, such as spinach, asparagus, etc., you can choose low-purine vegetables, such as greens, cucumbers, tomatoes, carrots, etc. They are rich in vitamins and minerals and help maintain good health.

Fruits: Avoid sugary drinks and replace them with fresh fruits, especially low-sugar fruits such as strawberries, blueberries, cherries, etc. They are not only low in purine but also rich in antioxidants, which are good for health.

Edible oil: Instead of animal fats, use vegetable oils rich in unsaturated fatty acids such as olive oil, flaxseed oil, and sunflower oil for cooking, which can help lower blood lipids and reduce the risk of cardiovascular disease.

Condiments: Instead of high-salt and high-sugar condiments, use low-salt and low-sugar condiments, such as herbs, spices, lemon juice, etc., to increase the flavor of food while reducing sodium and sugar intake.

  Tip 2

To prevent high uric acid, you need to pay attention to the following points:

1. Maintain adequate fluid intake

Drinking enough water every day, at least 2000 ml is recommended, can help dilute urine, promote the excretion of uric acid, and prevent the formation of stones.

2. Carry out moderate aerobic exercise

Such as fitness, dancing, walking up stairs, swimming, playing ball, etc. Just sweat moderately and avoid strenuous activities. Exercise not only helps to excrete uric acid, but also improves the body’s metabolism and enhances physical fitness.

3. Keep your mood comfortable and avoid excessive fatigue, tension and anxiety

Pay attention to the balance between work and rest, and maintain a good mentality, which will help maintain the balance of the endocrine system and reduce the production of uric acid.

4. Get regular physical check-ups

For suspected patients and their families, regular examinations for hyperuricemia should be carried out to facilitate early detection and take appropriate measures.

5. Maintain a regular lifestyle and avoid staying up late, smoking, etc.

These bad living habits may affect the normal metabolism of uric acid and increase the risk of hyperuricemia.

Text/Mo Peng (Emergency General Hospital)

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