High uric acid has become a common metabolic disease in modern times and is ranked as the “fourth highest” along with hypertension, hyperglycemia, and hyperlipidemia. Gout, as we all know, is mainly triggered by elevated uric acid levels in the body.
Surveys show that the number of people in China with high uric acid has reached 120 million, accounting for one-tenth of the total population, and among them, 12 million people develop gout. The incidence rate is relatively high, posing a serious threat to people’s health.
The formation of high uric acid is often related to excessive intake of purines, which are found in many high-purine foods, especially animal livers, seafood, beans, and meat. This makes many individuals with high uric acid levels hesitant to consume these foods or even avoid them altogether.
Avoiding animal livers and seafood may be feasible, but most people cannot endure a meat-free diet. So, can individuals with high uric acid levels not eat meat? In fact, it is not necessary for people with high uric acid to completely avoid meat; with some attention, they can still include it in their diet.
For those with high uric acid, does this mean giving up meat? Eating the right types of meat can keep you away from gout and healthier.
Eating the right types of meat can keep you away from gout and healthier.
1. Lean meat
Although lean meat contains relatively high purine levels, it is lower compared to seafood and animal livers. Hence, individuals with high uric acid can choose to consume lean meats like lean pork and beef occasionally.
It is important to avoid fatty meats as they not only contribute to weight gain and increase the body’s burden but also contain higher purine levels. Especially for overweight individuals with high uric acid, it is advisable to consume less fatty meat and opt for lean meat.
Here’s a tip: boiling lean meat in water can help reduce the purine content since purines dissolve in water. After boiling, it is recommended not to consume the meat broth; if you find it wasteful, you can save it to serve with noodles for your family.
2. Poultry
Poultry refers to chicken, duck, goose, and other bird meats. These meats have lower fat content, lower cholesterol, and are less likely to cause weight gain, reducing the body’s burden while providing abundant nutrition.
Poultry meat contains slightly higher purines than lean animal meat, but cooking it in water and avoiding consuming the broth can help reduce purine intake.
Moreover, it is advisable not to consume poultry skin as it has a high fat content, which can lead to obesity and may not be beneficial for maintaining stable uric acid levels.
3. Fish
Common fish varieties like grass carp, crucian carp, cod, and perch are what we refer to as fish meat, not seafood from the sea.
While fish meat has higher purine content, it is not entirely off-limits. Boiling fish and consuming the meat without the broth can help reduce purine intake.
However, it’s best not to consume excessive amounts of fish; around two pieces should suffice. Eating fish is beneficial for health as it is low in fat, rich in nutrients, and can be consumed in moderation.
Individuals with high uric acid need to pay attention to their diet, as there are many foods they should consume less of or avoid entirely, which can be distressing. So, what can individuals with high uric acid eat that can also help control their uric acid levels?
Eating these 5 foods regularly can help control uric acid levels
1. Grains like rice, wheat, corn, and potatoes
These grains have very low purine content, almost negligible, and are commonly consumed staple foods. This includes grain-derived products like noodles, pancakes, and steamed buns, which are also very low in purine.
However, when consuming noodles, it is recommended to have them with clear soup rather than meat-based broth, as meat broth tends to have high purine content.
Additionally, soybeans are worth noting for their rich protein content and comparatively higher purine content, so it is advisable not to consume too much soy-based products like tofu and soy milk as they can elevate uric acid levels.
2. Vegetables
Most vegetables are low in purine and are rich in nutrients such as dietary fiber, various vitamins, etc., which are essential for providing necessary nutrients to the body, promoting health, and preventing diseases, including aiding in controlling uric acid levels.
However, not all vegetables have low purine levels; some vegetables like mushrooms, bean sprouts, broccoli, spinach, etc., have relatively high purine levels, so caution is advised when consuming them.
3. Fruits
Fruits are essential in a person’s diet, as they contain a variety of essential vitamins that are necessary for the human body.
Fruits are not only nutritious and hydrating but are also mostly alkaline, which can help neutralize acidic substances in the body that makes them suitable for individuals with high uric acid levels.
Recommended fruits for individuals with high uric acid include peaches, apples, pears, watermelon, cucumber, cherries, etc.
4. Eggs
Many people believe that eggs, being high in protein, also have high purine content, which may affect their uric acid levels.
However, eggs, despite being protein-rich, do not have high purine content, therefore consuming a few eggs, like chicken eggs, will not raise uric acid levels.
Nevertheless, while eggs may not increase uric acid levels, it is still advisable to consume them in moderation; having 1-2 eggs a day is sufficient, as eggs are high in cholesterol and consuming excessive amounts can burden the body.
5. Milk
Despite milk having high protein content, its fat and purine content are not very high, making it suitable for individuals with high uric acid levels to consume without restriction.
If concerned, choosing skimmed milk is a good option as it has lower fat and purine content, which can benefit overall health and aid in controlling uric acid levels.
Therefore, individuals with high uric acid levels can indeed drink milk to supplement their nutrition, enhance their physique. However, it is advisable not to consume excessive amounts; a glass a day is sufficient.
