Are you a vegetarian who eats a lot of legumes, like dried beans? Then you may be at increased risk for gout.
Gout is a type of arthritis that can cause sudden, severe attacks of pain, swelling and redness in the joints. It’s caused by high levels of uric acid in the blood — usually because of too much purine in your diet.
Purines are substances found naturally in foods such as meat, fish and dairy products. Your body uses purines to make two important compounds: adenine and guanine (DNA components) or uric acid (a waste product).
If you have gout and eat foods high in purines, your body has more purines than it needs. It can’t get rid of them so they build up in your blood. This leads to high levels of uric acid, which causes crystals to form inside your joints — causing inflammation and pain during an attack.
The purine content of vegetables varies considerably. Most vegetables contain small amounts of purines, but some have higher levels than others. The chart below shows the purine content of various vegetables, ranked from highest to lowest.
Vegetables not high in purines
Asparagus is a good source of folate, thiamin, iron, magnesium and potassium. It is also an excellent source of vitamin A and vitamin C. Asparagus contains several B vitamins that help you metabolise proteins, including riboflavin (B2), niacin (B3), pantothenic acid (B5) and folate (B9). Some studies have found that asparagus may help lower high blood pressure due to its potassium content.
Broccoli contains lots of vitamin C as well as folate, calcium, fibre and potassium. It’s also a good source of vitamins A and B6, manganese and iron. Broccoli is one of the best sources of glucoraphanin (GR
Vegetables high in purines are green leafy vegetables, such as spinach, beet greens and Swiss chard. Vegetables that are low in purines include artichokes, asparagus and most beans. Most vegetables have very little purine content.
Gout Diet
Gout is a form of arthritis caused by elevated levels of uric acid in the blood. People who have gout can often eat certain types of foods to help control their symptoms. Some foods may make your symptoms worse, while others may help reduce them. The following foods are high in purines:
Seafood, especially organ meats (liver) such as kidney, sweetbreads and brains; poultry products with skin such as chicken wings or drumsticks; red meat such as veal (including calves’ liver), pork (including ham or bacon), lamb or beef; organ meats from animals other than cattle including duck liver pate.
Vegetables high in purines are green leafy vegetables, such as spinach, beet greens and Swiss chard. Vegetables that are low in purines include artichokes, asparagus and most beans
Vegetables can be high in purines, but they don’t all have to be avoided if you have gout. Here are some of the best vegetables to eat if you have gout:
Vegetables that are high in purines include most legumes and beans, lentils, spinach and asparagus. However, there are some vegetables that do not increase uric acid levels. Vegetables with low purine content include tomatoes, cucumber, lettuce and celery.
Some vegetables contain moderate amounts of purines – these include artichokes, cauliflower and cabbage.
Vegetables high in purines, such as asparagus, mushrooms and spinach, can trigger gout attacks.
If you have gout, you need to avoid certain foods that contain purines and limit the amount of meat and fish you eat.
Purines are naturally occurring substances found in some foods. They are broken down into uric acid by the body’s enzymes. Uric acid is one of the components of urine and helps to protect joints from injury. However, if there is too much uric acid in the blood stream it can form crystals that can deposit and cause inflammation in joints causing gout attacks.
The following is a list of the most common vegetables high in purines.
1) Asparagus
Asparagus is a plant that grows wild in many places around the world. Its stalks can grow very tall and have been used as food for centuries. The stalks are often eaten raw or cooked as a vegetable, while the leaves are also edible, but less commonly consumed. Asparagus contains high amounts of purine and should be avoided by those suffering from gout attacks.
2) Beans (lima)
Lima beans are an edible legume that grow on climbing vines. Lima beans are native to Peru and were first domesticated by Native Americans who cultivated them for their seeds, which contain large amounts of protein and starch. Their name comes from their resemblance to greenish-colored peapods (the pods produced by other plants). Lima beans are low in sodium and high in carbohydrates, making them an ideal food for diabetics and those trying to lose weight. They also contain small amounts of phosphorus and potassium, but no vitamin C or other nutrients essential for maintaining health at recommended levels. Lima beans should be avoided by those suffering from gout attacks because they contain large.
Green leafy vegetables and beans are the most common foods with purines.
These vegetables include:
Asparagus, beetroot, cabbage, cauliflower, celery and spinach
Vegetables low in purines
Vegetables that are low in purines include many types of mushrooms, carrots and tomatoes.
Vegetables not high in purines
Some vegetables contain no purine at all so eating them is safe for anyone with gout. These include:
Avocados, beans (peas & lentils), broccoli and cucumber
Vegetables high in purines are those that contain large amounts of purine, a substance that can cause gout. Gout is an arthritic condition caused by the buildup of uric acid in the body. High-purine vegetables include asparagus, spinach and mushrooms. Vegetables low in purines are those that contain smaller amounts of purine and are generally considered safe for people suffering from gout.
High-Purine Vegetables
Asparagus contains more than 12 grams of purines per 100 grams, making it the most high-purine vegetable. It also contains relatively small amounts of vitamins A and C, but is rich in potassium, iron and other minerals. Spinach contains about 9 grams per 100 grams and has more protein than any other leafy green vegetable, according to USDA National Nutrient Database for Standard Reference. Mushrooms are also high in purines at about 5 grams per 100 grams, with plenty of vitamin D and B vitamins as well as other minerals such as selenium.
Low-Purine Vegetables
Tomatoes contain only 0.3 grams of purines per 100 grams while also providing plenty of vitamin C, A and K plus nutrients like potassium and magnesium that help prevent gout attacks
Vegetables that are high in purines include:
Asparagus
Beetroot
Mushrooms
Peas and beans
Kidney beans
Vegetables high in purines
High-purine vegetables include asparagus, cauliflower, mushrooms, spinach and sweet potatoes. Vegetables low in purine content include most green vegetables, including spinach, Swiss chard and kale.
According to Harvard Health Publications, the National Institutes of Health (NIH) recommends a daily intake of about 100 grams of protein for adults older than 19 years old. Most people can get their daily recommended amount with a balanced diet that includes lean meats, fish, eggs and dairy products.
People with gout should limit their intake of high-purine vegetables to no more than 6 ounces per day, according to Harvard Health Publications. If you have gout or are at risk for developing gout, avoid asparagus, mushrooms and spinach altogether.
The purines in food are a type of molecule that the body uses to make the bases adenine and guanine. Purines are found in many foods, including meat and fish. Some vegetables also contain purines.
Some vegetables have more high-purine content than others do. These include:
Asparagus
Beetroot (beets)
Broccoli
Brussels sprouts
Cabbage, white and red
Cauliflower
Chickpeas (garbanzo beans)
Kale
Lentils (brown or green).