Nuts should be part of a gout diet

Gout and Nuts

Are nuts good for gout?

We all eat nuts and we all have a favorite nut, like I personally love almonds and usually eat mostly almonds although I like to eat peanuts from time to time and cashews. But I usually buy the big bag of almonds at Costco and mix it up with dried cherries which you know is great for your gout. Kinda create my own trail mix that way instead of buying nutbars mixed with dried fruit at the store and has many additives and lots of sugar which is not healthy for us, just buy your own raw nuts and mix them yourself with some dried fruit for a healthier snack. I also love and I mean love peanut butter. I buy it natural of course and love to spread it over 2 slices of 100% whole grain wheat bread for breakfast. So are nuts healthy for us gout sufferers?

The answer. Yes they are!

Can they trigger a gout attack?

Highly unlikely.

Nuts are high in fat and are a high calorie food but don’t contain much in purines. On average depending on the nut, they will contain less than 50 mg per 100 grams. Peanuts have about 79 mg of purines per 100 grams and almonds as well as pecans are at the lower end of the scale with about only 10 mg of purines per 100 grams.

The evidence of eating nuts and gout

Our rockstar rheumatologist H.K. Choi who’s been involved in numerous gout studies stated in a 2010 study that nuts along with fruits, vegetables, whole grains, beans and dairy products are a healthy food choice for gout sufferers. A healthy gout diet that includes these foods even helps prevent the recurrence of a gout attack. But like everything in life, eat nuts in moderation. Don’t be a glutton cause you if you eat too many nuts everyday you will gain weight. Eat about 10 to 15 nuts a day to provide you with a boost in protein, making you feel full, as well as fiber regulating your blood sugar levels too. Consider it a snack and not a meal replacement.

NutriGout Dietary Supplement for Gout

 

In another study that examined nut consumption in subjects who ate 20% of their daily calories in nuts like cashews and walnuts showed that eating all those nuts had no effect whatsoever in increasing uric acid levels. Although the subjects didn’t suffer from gout per se, they did have metabolic syndrome and gout is a metabolic disorder so do take note.

Remember that nuts usually grow on trees and are considered “tree nuts” whereas peanuts are actually considered legumes since they grow underground. The oils in nuts are very high in healthy fats helping reduce inflammation and pain in the body from gout having a high percentage of poly and mono-unsaturated oils. Did you know that as much as 80% of a nut is fat?

Nuts are also good for your heart

Eating nuts as part of an overall healthy diet is also good for your heart since we gout sufferers are at an increased risk of heart disease. Nuts help your heart by decreasing LDL or the bad cholesterol level in the blood. High LDL is one of the main causes of heart disease. Did you also know that eating nuts may reduce your risk of developing blood clots that can cause you a fatal heart attack?

Many nuts are also very rich in omega-3 fatty acids which you also find in fish, they are also high in fiber which makes you feel full and eat less. In addition, nuts are high in vitamin E which stops the development of plaques in your arteries which otherwise could lead to chest pain or heart attack. Is there a nut that is more nutritious than others? Yes, the walnut being one of the best-studied nuts and is very high in omega-3 fatty acids.

Make sure to eat your nuts raw and unsalted. Do not buy them chopped, cooked in oil or roasted either. If anything buying them raw and toast them yourself. The nuts that are usually salted in the marketplace are usually high in sodium. Although not a particular or direct danger to gout, high sodium intake is generally bad for your health, so try and avoid it. Healthy nuts that you can add in your gout diet include macadamias, almonds, cashews, walnuts, Brazil nuts, pecans, pine nuts, chestnuts, hazelnuts, pistachios and of course peanuts.

Posted by Spiro Koulouris

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10 Comments

  • Devin

    Reply Reply October 10, 2016

    I’ve found that I can eat all other nuts except for almond. If I eat almonds or drink almond milk I find that I will often have a gout flair up.

  • Len

    Reply Reply September 8, 2016

    Great website..very comprehensive. As a gout sufferer of 5 years I am always looking for latest – sensible, rational ideas – to help me better understand how to control gout. BTW Didn’t see anything on beetroot which I think is helpful for gout.

  • Thajmul

    Reply Reply April 19, 2016

    Are walnuts high in uric acid? Can I eat walnuts if suffering from gout? Please tell me.

    • Spiro Koulouris

      Reply Reply April 19, 2016

      Hi Thajmul!

      Eat walnuts, do not worry, I recommend one handful though of any type of nuts each day, they won’t raise your uric acid levels unless you eat a whole bag, they’re is 15 grams of protein in every 100 grams of walnuts you eat, that’s why they are so filling.

  • Richard

    Reply Reply December 30, 2015

    I have severe gout and I would appreciate any diet recommendations.

    • Spiro Koulouris

      Reply Reply December 30, 2015

      Hi Richard!

      Read what I have outlined on this site and you can also check out my ebook for a more detailed gout diet but to summarize the gout diet should consist of 80% of your daily calories complex carbohydrates like fruits, vegetables, beans, whole grain breads and pastas, whole grain rices, foods that your body burns clean without much effort on the kidneys and liver. 10% of your daily calories should consist of protein like meats and fish mainly, your body doesn’t need that much protein in the first place and your body has a more difficult time breaking down protein foods and lastly 10% of your daily calories should consist of fat like cheeses, eggs, butter, milk…since fat is mainly derived from animal, too much fat in your diet will also cause many potential health problems and also raise uric acid levels. Don’t forget to drink no alcohol, no sugary beverages and drink plenty of water. You can also drink herbal teas and coffee. Do this diet Richard for at least 2 months and tell me how you feel and if you get any gout flares.

  • Theresa

    Reply Reply April 21, 2015

    This is very good to know. I love nuts too especially almonds and walnuts. Thanks for the update. I love it when I see things we can eat without having to worry about a lot of after affects.

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