{"id":4107,"date":"2021-03-09T14:26:03","date_gmt":"2021-03-09T19:26:03","guid":{"rendered":"http:\/\/www.charleswmoore.org\/wordpress\/?p=4107"},"modified":"2021-03-09T14:26:06","modified_gmt":"2021-03-09T19:26:06","slug":"purine-levels-of-food-types","status":"publish","type":"post","link":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/2021\/03\/09\/purine-levels-of-food-types\/","title":{"rendered":"Purine Levels of Food Types"},"content":{"rendered":"\n

Plant-based Diets and Gout<\/em><\/strong><\/p>\n\n\n\n

\"gout5\"<\/a>
Ouch!<\/strong>

<\/figcaption><\/figure>\n\n\n\n

Gout has long been known as the \u201cdisease of kings\u201d as it is most \ncommon in overweight or obese men who consume rich foods, and excessive \nalcohol. It is also associated with hypertension and renal impairment. \nDiet can help to reduce the incidence of gout, and can play an important\n role in the treatment of gout.<\/p>\n\n\n\n

Generally, with active disease, dietary purines are restricted. In \nthe body, purines are metabolized to uric acid. Purines can elevate uric\n acid in the blood. Although normal levels of uric acid can assist in \nscavenging free radicals, higher levels increase risk of gout. The \nrichest dietary sources of purines are organ meats and small fish \n(internal organs are eaten with the fish). Diets rich in plant foods are\n not associated with increased risk of gout, even when higher purine \nplant foods are consumed. Generally, plant foods are less concentrated \nin purines than meat and seafood. Dairy products are low in purines and \nhave not been found to increase risk, although high fat dairy products \nmay contribute to cardiovascular disease and diabetes, so low or skim \nmilk products are preferable to higher fat options.<\/p>\n\n\n\n

Common Myth \u2013 Beans and Gout<\/strong><\/p>\n\n\n\n

It is commonly believed that beans are high purine foods and should \nbe avoided by people who are at risk for gout, have high uric acid \nlevels, or who have active gout. This is because most tables listing the\n purine content of foods list the amount of purines found in 100 grams \n(just over a half cup) of dried beans. When 100 grams of beans are \ncooked, the yield is about 1 1\/2 cups of beans. A typical serving of \ncooked beans is about a half cup, thus the figures shown in most tables \nare triple the usual serving size. Using a one-half cup serving size, \nthe purine content of beans ranges from about 20-75 mg per serving. See \nthe chart below for the purine content of specific legumes.<\/p>\n\n\n\n

Dietary Guidelines for Gout Prevention and Treatment<\/strong><\/p>\n\n\n\n

  1. Avoid very high purine foods and limit high purine foods to not more\n than a serving per day (see chart below). Avoid meat extracts, broths, \nbouillon and gravy.<\/li>
  2. Avoid rich, high-fat, meat-centered meals. Rely on plant foods as your primary sources of protein.<\/li>
  3. Eat several servings of fiber-rich plant foods such as whole grains, vegetables, fruits, each day.<\/li>
  4. Minimize intake of refined carbohydrates, including both starches \n(white flour products) and sugar.  Concentrated fructose can increase \nuric acid levels and increase insulin resistance.<\/li>
  5. Drink 2-3 L of fluids each day. Most of this should be water. <\/li>
  6. Avoid alcohol, as it tends to interfere with uric acid excretion.<\/li>
  7. Maintain a healthy body weight. If you are overweight, aim for a \nslow gradual weight loss of \u00bd-1 kg (1-2 lbs) per week. Rapid weight loss\n from fasting or severely calorie-restricted diets is not recommended as\n this can raise uric acid levels and aggravate gout.<\/li>
  8. Increase your physical activity. (Check with your doctor first if you are currently not active).<\/li><\/ol>\n\n\n\n

    Purine Content of Common Foods<\/strong><\/p>\n\n\n\n

    Avoid<\/strong> very high purine foods (>200 mg purine per serving)
    Minimize<\/strong> high purine foods (>100 mg purine per serving)
    Moderate<\/strong> medium purine foods (50-100 mg\/serving)
    Enjoy<\/strong> low purine foods (< 50 mg\/serving)<\/p>\n\n\n\n
    \nFood<\/strong>\n<\/td>\nServing Size<\/strong>\n<\/td>\nPurines (mg)<\/strong>\n<\/td><\/tr>
    \nAnchovies, fresh\n<\/td>\n100 g (3.5 oz)\n<\/td>\n411\n<\/td><\/tr>
    \nSardines, canned\n<\/td>\n100 g (3.5 oz)\n<\/td>\n399\n<\/td><\/tr>
    \nHerring, canned\n<\/td>\n100 g (3.5 oz)\n<\/td>\n378\n<\/td><\/tr>
    \nSardines, fresh\n<\/td>\n100 g (3.5 oz)\n<\/td>\n345\n<\/td><\/tr>
    \nKidney, pig\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n334\n<\/td><\/tr>
    \nAnchovy fish, canned\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n321\n<\/td><\/tr>
    \nLiver (pork)\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n289\n<\/td><\/tr>
    \nSalmon, fresh\n<\/td>\n100 g (3.5 oz)\n<\/td>\n260\n<\/td><\/tr>
    \nMackerel, canned\n<\/td>\n100 g (3.5 oz)\n<\/td>\n246\n<\/td><\/tr>
    \nLiver, chicken\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n243\n<\/td><\/tr>
    \nRed fish (ocean perch)\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n241\n<\/td><\/tr>
    \nChicken heart\n<\/td>\n100 g (3.5 oz)\n<\/td>\n223\n<\/td><\/tr>
    \nMackerel, fresh\n<\/td>\n100 g (3.5 oz)\n<\/td>\n194\n<\/td><\/tr>
    \nShrimp, brown\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n147\n<\/td><\/tr>
    \nTuna, canned\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n142\n<\/td><\/tr>
    \nClams, fresh\n<\/td>\n100 g (3.5 oz)\n<\/td>136<\/td><\/tr>
    \nSquid, fresh\n<\/td>\n100 g (3.5 oz)\n<\/td>\n135\n<\/td><\/tr>
    \nChicken meat\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n130\n<\/td><\/tr>
    \nLamb\n<\/td>\n100 g (3.5 oz)\n<\/td>\n128\n<\/td><\/tr>
    \nSteak, broiled\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n121\n<\/td><\/tr>
    \nHaddock, broiled\n<\/td>\n100 g (3.5 oz.)\n<\/td>\n119\n<\/td><\/tr>
    \nPork\n<\/td>\n100 g (3.5 oz)\n<\/td>\n119\n<\/td><\/tr>
    \nWhite fish\n<\/td>\n100 g (3.5 oz)\n<\/td>\n116\n<\/td><\/tr>
    \nLentils, cooked\n<\/td>\n\u00bd cup (99 g)\n<\/td>\n74\n<\/td><\/tr>
    \nOats, dry\n<\/td>\n\u00bd cup (78 g)\n<\/td>\n73\n<\/td><\/tr>
    \nGreat northern beans, cooked\n<\/td>\n\u00bd cup (88.5 g)\n<\/td>\n71\n<\/td><\/tr>
    \nSmall white beans, cooked\n<\/td>\n\u00bd cup (89.5 g)\n<\/td>\n68\n<\/td><\/tr>
    \nTofu\n<\/td>\n100 g (3.5 oz)\n<\/td>\n68\n<\/td><\/tr>
    \nSplit peas, cooked\n<\/td>\n\u00bd cup (196 g)\n<\/td>\n64\n<\/td><\/tr>
    \nSoybeans, cooked\n<\/td>\n\u00bd cup (172 g)\n<\/td>\n64\n<\/td><\/tr>
    \nPinto beans, cooked\n<\/td>\n\u00bd cup (85.5 g)\n<\/td>\n57\n<\/td><\/tr>
    \nRed beans, cooked\n<\/td>\n\u00bd cup (85.5 g)\n<\/td>\n55\n<\/td><\/tr>
    \nSelect fruits and vegetables*\n<\/td>\n100 g (3.5 oz)\n<\/td>\n51-81\n<\/td><\/tr>
    \nLarge lima beans, cooked\n<\/td>\n\u00bd cup (94 g )\n<\/td>\n49\n<\/td><\/tr>
    \nSunflower seeds\n<\/td>\n28 g (1 oz )\n<\/td>\n40\n<\/td><\/tr>
    \nFlaxseeds\n<\/td>\n28 g (1 oz)\n<\/td>\n28\n<\/td><\/tr>
    \nPeanuts\n<\/td>\n28 g (1 oz)\n<\/td>\n22\n<\/td><\/tr>
    \nGarbanzo beans, cooked\n<\/td>\n\u00bd cup (82 g)\n<\/td>\n19\n<\/td><\/tr>
    \nAlmonds\n<\/td>\n28 g (1 oz)\n<\/td>\n10\n<\/td><\/tr>
    \nYogurt (dairy)\n<\/td>\n4 oz (113 g)\n<\/td>\n9\n<\/td><\/tr>
    \nWalnuts\n<\/td>\n28 g (1 oz)\n<\/td>\n7\n<\/td><\/tr>
    \nMost other vegetables  and fruits\n<\/td>\n100 g (3.5 oz)\n<\/td>\n10-49\n<\/td><\/tr><\/tbody><\/table>\n\n\n\n

    * Fruits and vegetables with moderate purine content: broccoli, peas,\n artichokes, apricots, mushrooms, spinach, bananas and green peppers.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Plant-based Diets and Gout Gout has long been known as the \u201cdisease of kings\u201d as it is most common in overweight or obese men who consume rich foods, and excessive alcohol. It is also associated with hypertension and renal impairment. Diet can help to reduce the incidence of gout, and can play an important role […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/posts\/4107"}],"collection":[{"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/comments?post=4107"}],"version-history":[{"count":1,"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/posts\/4107\/revisions"}],"predecessor-version":[{"id":4108,"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/posts\/4107\/revisions\/4108"}],"wp:attachment":[{"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/media?parent=4107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/categories?post=4107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.charleswmoore.org\/wordpress\/index.php\/wp-json\/wp\/v2\/tags?post=4107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}