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?
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.
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