Is the vegetarian diet really beneficial for gout sufferers? In this article, we’ll describe what the diet is all about and find out whether it’s suitable for people who suffer from gout.

Définition du végétarisme

Le végétarisme est la pratique d'éviter la consommation de viande. Le régime alimentaire se compose principalement de fruits, légumes, graisses saines, céréales et protéines. Sous le régime végétarien se trouvent différents types de régimes qui peuvent éliminer les éléments suivants : les œufs, les poissons, les produits laitiers et autres produits d'origine animale.

Vegetarian and Vegan Diet: What’s the Difference?

Don’t confuse vegan as a shortened term for vegetarian. The vegan diet is a type of vegetarian diet which eliminates all types of animal-derived products from their diet. Some even go as far as eliminating it from their lifestyle so vegans may avoid products which is made from animals or have been tested on animals.

Les avantages du régime végétarien pour la goutte

There are several reasons why people do the vegetarian diet. It can be for religious reasons, ethical reasons, or health reasons. Since we’re talking about how gout relates to this diet, we’ll be focusing more on how vegetarianism can benefit your condition.

Nous savons tous que la goutte est le résultat d'une trop grande quantité d'acide urique. L'acide urique est un sous-produit des purines que l'on trouve dans les aliments d'origine animale et les aliments d'origine végétale. La seule différence entre les deux est la façon dont ils affectent le corps. Les purines présentes dans certains types de viande, les abats, et fruits de mer sont les principaux suspects pour les crises de goutte, et éviter ces aliments peut grandement réduire votre taux d'acide urique.

On the other hand, there are studies showing that plant-based purines are actually not as harmful to gout sufferers as animal food purines are. For example, nutrient-dense food items such as leafy greens, beans, and mushrooms often have high purine content but they’re also known to have protective properties including vitamin C, fiber, folate, and phytochemicals.

Les chercheurs suggèrent que les nutriments de la plupart des aliments à base de plantes éliminent les effets négatifs des purines. Un régime végétarien est également connu pour être alcalinisant, l'opposé de la goutte, qui est une condition définie par un excès d'acidité dans le corps. De plus, ceux who ate more alkaline-rich foods found it easier to excrete uric acid compared to those with an acidic diet.

Dans l'une des études, les participants ont été soumis à deux régimes alimentaires différents (le régime alimentaire occidental standard et le régime végétarien) pour voir si cela aurait un impact sur leurs niveaux d'acide urique. À la fin de l'expérience, ils ont constaté que passer à un régime végétarien avait réduit leurs niveaux d'acide urique de 93 %. Cela inclut les végétariens de tous types, y compris ceux qui consomment du poisson, , des produits laitiers, et des œufs..

Une autre expérience had six out of seven patients were immediately taken to the hospital after eating a meal that was mostly meat (This was an experiment of course). They found that even one high-meat meal was enough to raise uric acid to very high levels.

The good news is that you don’t have to completely avoid all types of meat or animal products. With the vegetarian diet, you get to keep your favorite staples such as dairy and eggs. Special mention to dairy since milk has been known to help the body excrete uric acid more efficiently.

And, if you’d like more flexibility, you can always start by cutting all meat except for fish. There’s really no hard-fast rules. In fact, there’s such a thing as flexitarian where you eat mostly plant-based foods while having the occasional meat, fish, or poultry.

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Sain est à la mode : Les avantages d'un régime végétarien

Long gone are the days when people would think you’re weird for not eating meat. More are turning to the plant-based diet and it’s become easier to access vegetarian-friendly options at the supermarket. Even restaurant have their own special options for vegetarians. No one wants to turn a potential customer away. And with vegetarianism becoming mainstream, business owners have smartened up by giving customers what they want.

There are many benefits of a vegetarian diet. I couldn’t possibly list all of them here but I’ll list the ones that are highly relevant to you as a gout sufferer.

  • Les fruits et légumes que vous consommez dans un régime végétarien possèdent de puissants antioxydants qui protègent contre certains types de cancer.
  • Il réduit les graisses saturées, souvent à l'origine de la plupart des problèmes de santé d'aujourd'hui.
  • Il favorise un meilleur transit intestinal grâce à une consommation élevée de fibres.
  • La le potassium de ce régime aide vos reins à éliminer les toxines plus efficacement.
  • It’s rich in vitamin C which is a very strong antioxidant known to reduce the concentration of uric acid in the blood.
  • Il offre une riche sélection de protéines telles que les haricots, les noix et le soja.
  • Il réduit votre risque de cholestérol, d'arthrite, de diabète de type 2, de cancer du sein, de cancer de la prostate, de cancer du côlon, de cataractes, de dégénérescence maculaire et d'ostéoporose.
  • It helps you reduce weight since you’re cutting out most of the unhealthy food items. Vegetarian food also has a lot more fiber which helps keep you feel full longer.
  • Il réduit votre risque de contracter des maladies mortelles liées aux animaux tels que la salmonelle, l'E. coli et la maladie de la vache folle.
  • Il réduit votre exposition aux hormones que les fermes industrielles injectent dans leurs animaux pour les faire pousser plus rapidement, paraître plus gros, etc.
  • Il réduit votre exposition aux antibiotiques qui peuvent affecter votre intestin. La santé intestinale est importante pour maintenir un système immunitaire fort.
  • Il améliore votre énergie. Il est plus facile pour votre corps de digérer les aliments à base de plantes que de traiter la viande. Par conséquent, vous vous sentez mieux et devenez plus énergique.

 

As you can see, the vegetarian diet has a lot of good things to offer to our bodies. It truly helps you live a fuller, longer life. It’s known that vegetarians live longer than their meat-eating counterparts.

Lots of factors come into play here; it’s not just diet. Eating mostly plants allows you show respect to your body. So aside from avoiding meat, you’re also abstaining from other habits that could cut your life shorter such as smoking, drinking, eating junk food, etc.

Passer au régime végétarien

If you’re thinking of becoming a vegetarian, here are some tips you should follow to make the transition much easier:

1. Augmentez votre consommation de légumes et de fruits

At first it will feel like you’re cutting out something huge in your life when you become vegetarian. However, it doesn’t have to be that way. You can fill the lack by adding more fruits and veggies into your diet.

2. Faites plus de journées sans viande

Meatless days isn’t just for Mondays. Each week, you can try to go for more days without eating meat. See the difference in how you’ll feel.

3. Évitez les aliments transformés malsains

The vegetarian diet doesn’t explicitly keep you from eating processed junk food but you want to do it anyway. Processed food is so bad, it can easily negate the positive benefits your plant-based diet has. Also try to avoid beverages high in sugar. These are also considered processed since they’re loaded with artificial sugars which will only worsen your gout.

4. Don’t forget your essential nutrients

You want to pay close attention to certain nutrients that you could be missing in your vegetarian diet. It doesn’t mean that the diet is lacking. It just means you have to look for alternatives.

Voici une liste des nutriments sur lesquels vous devriez vous concentrer :

Protéines

Les protéines sont souvent la chose la plus importante que les végétariens se plaignent de ne pas avoir en quantité suffisante. Assurez-vous de combler ce manque en consommant des aliments riches en protéines comme les noix, les graines, les légumineuses et les céréales complètes. Les œufs et les produits laitiers sont également d'excellentes sources. Les protéines sont un nutriment essentiel qui maintient vos os, vos muscles, vos organes et votre peau en bonne santé.

Fer et zinc

Iron is important for healthy red blood cells. A deficiency in it could lead you to feeling tired all the time, headaches, dizziness, and even anemia. You want to double up your consumption of iron-rich foods since the body can’t easily absorb plant-based sources for it. Foods rich in iron include lentils, nuts and seeds, grains, collard greens, potatoes, mushrooms, olives, oats, dark chocolate, and coconut, milk. You can then complement it with vitamin C-rich foods since it helps improve the absorption of iron by as much as 300%.

Oméga 3

You can become deficient in omega 3 when you cut out fish and eggs completely. However, you can supplement it with omega-rich foods such as walnuts, flaxseed, hemp seeds, flaxseeds, seaweed, kidney beans, and soybeans. Also get products that’s been fortified with this nutrient as the type of omega 3 found in plant-based sources tend to be inefficient to be used by the body.

Vitamine B12

Vitamin B-12 can only be found in animal products. You don’t want to wait for symptoms to come up; most vegetarians find out they’re actually deficient in this vitamin a little too late and they’ve already experienced severe problems. Load up on supplements for B12 or look for fortified soy products.

En conclusion

You should consider switching to a vegetarian diet if you’re having a hard time keeping up with the dos and don’ts of a gout diet. Vegetarianism is generally healthy and it’s not hard to stick with considering there are different variations of it you can do that will fit your lifestyle.

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