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A kind of arthritis known as gout is brought on by an accumulation of the chemical uric acid in your joints. It usually appears out of nowhere and manifests as severe joint pain, swelling, and redness. Your big toes are where gout is most frequently felt.
Uric acid is created by your body when purine-related compounds are broken down. Your body produces purines naturally, but some meals also contain significant amounts of them. Overindulging in these meals may increase your body's uric acid levels and cause gout to develop.
According to studies, eating a diet low in purines can help you reduce your uric acid levels. However, since most food packaging doesn't make the purine content readily available, it might be challenging to determine which meals are safe.
For gout sufferers, hummus and chickpeas are generally safe options. Continue reading as we examine the purine content of these two foods in more detail. We also give you a list of other foods that are safe as well as those to avoid.
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Chickpeas and gout
Your body contains organic purines, which decompose to form uric acid. Your blood uric acid levels may drop and your risk of developing gout may go down if you consume fewer purines overall.
People at risk for gout are advised to limit their daily intake of purines to under 400 mg.
Hummus and chickpeas often contain little to no purines, making them acceptable for persons with high uric acid levels to eat.
Originating in the Middle East is hummus. Salt, garlic, lemon juice, tahini, and chickpeas are usually included. It frequently has olive oil, parsley, or paprika on top.
Per 100 grams of chickpeas, there are less than 50 milligrams of purines, which is regarded as a minimal amount.
Parsley, which has 200 to 300 milligrams of purines per 100 grams, is the only additional component in conventional hummus that is significantly high in purines. Small amounts of parsley are typically put on top of the hummus.
Vegetables have more purines than meats do.
It seems that not all purine-containing meals have the same effects on your body.
A 2017 review of studies indicated that eating a lot of meat and seafood is linked to increased uric acid levels and a higher chance of developing gout. The analysis was published in the American Journal of Lifestyle Medicine.
Evidence suggests that moderate consumption of purine-rich plants such as peas, beans, lentils, spinach, mushrooms, and asparagus is not linked to higher uric acid levels.
Although the reason why purine-rich veggies don't seem to raise the chance of developing gout is unclear, some experts believe it is because of these foods' high fibre content.
The same analysis of studies revealed evidence that eating a diet high in purines for one to two weeks only slightly raises uric acid levels while eating a diet low in purines somewhat lowers uric acid levels.
People at risk of developing gout should concentrate on consuming enough calories and maintaining a healthy weight while eating meat and shellfish in moderation because it is impractical to strictly measure purine levels.
Is hummus good or bad for gout?
The majority of research demonstrates a decreased risk of gout in those who eat vegetarian diets, according to a 2019 review of studies published in Nutrients. Hummus is a fantastic approach to increasing nutrition while lowering purine levels in your diet.
The following vitamins and minerals make up more than 10% of your Daily Value (DV) in a 3.5-ounce serving of hummus:
- manganese (39 per cent)
- copper (26 per cent)
- folate (21 per cent)
- magnesium (18 per cent)
- phosphorus (18 per cent)
- iron (14 per cent)
- zinc (12 per cent)
- thiamin (12 per cent)
- vitamin B6 (10 per cent)
In 3.5 ounces of hummus, there are 6.9 grams of fibre and 7.9 grams of protein.
Select a type of hummus without parsley to reduce the amount of purines in it.
What else may you consume if you have gout?
The ideal foods for gout sufferers are very nutrient-rich, minimally processed foods.
A typical Western diet heavy in sugar, processed cereals, and red and processed meats increases the risk of developing gout by 42%. A lower risk of gout has been linked to eating a Mediterranean-style diet.
The traditional way of eating in Mediterranean nations like Greece and Italy is known as the Mediterranean diet. In these nations, the majority of people commonly consume:
- whole grains
- nuts and seeds
- vegetables
- fruits
- legumes
- poultry
- fish and seafood
- eggs
- dairy
- herbs and spices
- healthy fats like extra virgin olive oil and avocado
For those with gout, the majority of these foods are excellent choices.
In comparison to other fish and seafood, salmon in particular contains very less purines.
There is some evidence that vitamin C may lower uric acid levels, but more thorough research is required to support this assertion.
Foods to avoid if you have gout
Foods high in purines that gout sufferers should avoid or limit include:
- organ meats
- bacon
- game meats except for pheasant, venison, and veal
some types of fish, including:
- herring
- trout
- tuna
- sardines
- anchovies
- haddock
some types of seafood, including:
- scallops
- crab
- shrimp
- roe
- added sugar
- sugary drinks
- yeast
- alcohol (especially beer)
Takeaway
High amounts of the chemical uric acid are the cause of the form of arthritis known as gout. You may be able to lower your uric acid levels and lower your risk of developing gout by avoiding foods high in purines.
Hummus and chickpeas are generally safe for those with high uric acid levels because they are relatively low in purines.
Compared to a standard Western diet, eating a Mediterranean-style diet that includes some fish and fowl in moderation is linked to a lower risk of developing gout.
