Do eggs belong in a gout diet?
Eggs!!! We all love them and we all eat them! Scrambled, hard-boiled, sunny-side-up, you name it! But are they good for the gout sufferer? Almost all eggs contain omega-3 fats and it all depends how the hens were fed by the farmer. How much omega-3s did the chickens ingest before laying them will determine how much omega-3 content those eggs carry. Eggs are also a rich source of protein low in purines so that is good for us gout sufferers.
Furthermore, eggs carry all of the B vitamins from B1 to B12 including choline, biotin and folic acid. No other food has a higher concentration of choline than eggs. An adult woman needs 425 mg of choline in her diet a day and man needs 550 mg a day. One egg provides 100 mg of choline. Choline helps keep your cell membranes working properly, plays a role in nerve communications, prevents the buildup of homocysteine in your blood which can lead to heart disease and helps reduce chronic inflammation. Eggs are also low in calories; two eggs typically provide only 150-175 calories!
If we want to replace a meal without eating meat, eggs are a great substitute for that meal since eggs like meat is high in protein and will keep uric acid levels low for you. Don’t forget not to be a glutton and go eating eggs every day, 1 to 6 eggs a week is perfectly fine. Why? Because eggs are high in fat, eating them, everyday will cause you some health problems down the road! Remember that eggs are animal based since they come from animal, so in that sense you must limit them in your diet unlike complex carbohydrates which burn clean and you can eat all the time.
Eggs need to be limited in your daily diet since fat is #1 killer in the US which you can read more about in my ebook Gout and You: The Ultimate Gout Diet & Cookbook. Eggs tend to get a bad rap since it is often eaten in the US during breakfast and is usually fried! In addition, it is regularly consumed with bacon, ham, sausage which are all high in fat! So it gets added in the mix that it can cause you cardiovascular disease and cholesterol. Did you know when you fry your eggs you increase your LDL (bad cholesterol) and when you boil your eggs, you actually increase your HDL (good cholesterol)?
What is the best way to eat your eggs?
Unfortunately there is only one way to eat your eggs and that is hard-boiled. I know this is a bummer to learn for most of you including myself since I used to love eating my eggs sunny-side-up. Putting your eggs on the pan and frying them either sunny-side-up or scrambled even though some health gurus say “add some olive oil”, “it’ll be healthy”, is a big no-no! Don’t do it! By frying the eggs in butter, Pam, olive oil or any other type of oil, you increase the free radicals which causes diseases and eventually destroys your health. I repeat, the only way to eat your eggs from now on is boiled. Besides eating your eggs boiled is how you get all the nutrients that an egg provides. So let’s cut the bullshit that health gurus tell you! And don’t go eating just the egg white or just the egg yolk, eat both! Yes, the egg yolk is where all the fat is but that’s where all the healthy minerals and vitamins are in like omega-3s, carotenoids, vitamins A, B5, B6, B12D, E, K, folate, choline, calcium, phosphorus, zinc, copper, iron and manganese! The egg yolk is richer than the egg white, so don’t skimp out of it! Finally, you can also have your eggs poached, boiling them in hot water, add some white vinegar so it can help the egg stay together and then add it to your whole wheat toast, as long as your eggs are not fried, you are fine!
How should I buy my eggs?
The best way to buy your eggs is from a farm if possible. Speak to the farmer and find out how the chickens were raised and fed. The best quality eggs are the ones that are “pasture-raised” or “pastured” but you may even see terms like “free-range” or “cage-free” on the packaging. What this means is that the chickens were raised outdoors in a pasture setting. These are by far the best tasting and nutritionally rich eggs you can eat! I remember when I was 8 years old and I visited my grand-mother’s village in Cephalonia, population of 22. She showed me the entire process of a chicken carrying her eggs and we use to visit her nest everyday to check up on her until she laid them until the time was right for the chicks to come out! Wow! What an experience to see 12 chicks running around my grand-mother’s garden and what a taste those eggs had compared to the junk you get at the supermarket. Hard-boiled eggs should be part of a gout diet. Personally I love adding them in my salad for supper or cutting them up in slices adding them to a sandwich. Make sure to eat a pair of hard-boiled eggs at least once a week.
Posted by Spiro Koulouris
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