List Of High Purine Foods That Should Avoided By Gout Sufferers

People who have gout disease, should avoid foods high in purines. If it does not comply with these regulations, then certainly the disease will recur. Gout or feels pain in the joints was so painful and disturbing for the sufferer. Gout attacks can happen to anyone and can occur both in a matter of months or days. Men who are obese / obesity is a group of people who are at high risk of gout.

Most foods high in purine are meats, such as beef, liver, turkey and some fish. However, there are some vegetables that are high in purines and will lead to an increase in the amount of uric acid in the body. Uric acid will crystallize and accumulate in the joints, causing inflammation (inflammation) and swelling are signs and symptoms of gout classic. The medical term for too much uric acid in the blood stream is hyperuricemia.

To reduce pain, many gout patients consuming medical drugs purchased at pharmacies. But keep in mind, these drugs may lead to impaired kidney function. So the easiest way to treat gout is to avoid food restrictions and conduct a healthier lifestyle, such as regular exercise, especially for the elderly.

In general, vegetables have a very useful role for health, but for the case of uric acid there are some vegetables that need to be avoided, such as: 

1. Spinach: Spinach is a leafy green vegetable that is high in iron, vitamin C, luteins, beta-carotene and flavonoids. Unfortunately for those who suffer from gout or uric acid, spinach is one vegetable that should be avoided because of the high purine content. Spinach has 57 g of purine for every 100 g of spinach. 


2. Asparagus: Asparagus is high in folate and potassium and can be eaten either hot or cold, after it is cooked. Asparagus is also one vegetable that should be avoided for gout sufferers, because of the high purine content that is 23 g per 100 g of asparagus.


3. Cauliflower: Cauliflower is often served in a mixture of vegetables or as a side dish. Cauliflower is also included in the list of vegetables that contain high amounts of purine. Purines in cauliflower is 51 g per 100 g cauliflower. 


4. Mushrooms: In every 100 gr of mushrooms contain 17-92 g of purines. It is on the list of vegetables that should be avoided if you are trying to limit the amount of uric acid.

For a complete list of high purine food, please read the following table:

List of high purine foods
Foods	Uric acid (mg/100g)
Theobromine (chocolate caffeine)	2300
Spleen sheep / goats	773
Beef liver	554
Sardines	480
Mushrooms	448
Cow spleen	444
Gnetum gnemon leaves	366
Cow lung	339
Kale, Spinach	290
Bovine kidney	269
Beef heart	256
Chicken liver	243
Sheep/goats heart	241
Anchovy	239
Shrimp	234
Gnetum gnemon seeds	222
Horse meat	200
Soy and nuts	190
Chicken breast with skin	175
Chicken meat	169
Goose meat	165
Beef tongue	160
Snapper fish	160
Tempeh	141
Duck meat	138
Shellfish	136
Lobster	118
Tofu	108

15 Cholesterol Lowering Foods You Should Consume

There are several foods that can lower your cholesterol level. Cholesterol level in the blood depends on what you eat and how your body makes cholesterol in the liver. Having too much cholesterol in the blood is not a disease, but it can lead to hardening and narrowing of the arteries (atherosclerosis) in the cardiovascular system.

Cholesterol is one of body fat (lipid) which is essential for the activity of cell membranes, make hormones, vitamins and bile acids. Cholesterol also helps in the transmission of nerve impulses. There are two kinds of cholesterol: the bad is called low-density lipoprotein (LDL) and good is called high-density lipoprotein (HDL). LDL can contribute to heart disease and other cardiovascular diseases. HDL removes excess LDL in your blood and bring it to the liver for disposal.

15 Cholesterol Lowering Foods

1. Nuts

Walnuts, almonds and other nuts can reduce blood cholesterol. Research has shown that eating a few walnuts every day can lower your cholesterol by 27 percent. According to the U.S. Food and Drug Administration (FDA), consuming about a handful (42.5 grams) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachio nuts and walnuts, may reduce the risk of heart disease. The content of Omega-3 fats and antioxidants in nuts work to rehabilitate the arterial damage caused by saturated fats.

2. Green tea

Research in Japan found that theanine in green tea beneficial to increase good cholesterol and prevent the formation of bad cholesterol. You should drink at least four cups of sugar-free green tea each day to get the benefits.

3. Tomatoes

Drinking two glasses of tomato juice a day lowered bad cholesterol from your body significantly.

4. Red grapes

Red grapes increase good cholesterol. It is recommended to drink two glasses of grape juice every day.

5. Blueberry

Blueberries contain a large number of substances that fight bad cholesterol. Compounds in blueberries (pterostilbene) can help lower cholesterol as effectively as commercial drugs with less side effects.

6. Plum

Such as blueberries, plums have a huge amount of material that lowers cholesterol.

7. Soy products

Soy products such as soy milk, tofu and tempeh not only reduces your cholesterol, but also rich in protein.

8. Garlic

Garlic has a positive effect on your bad cholesterol while maintaining good cholesterol. Many clinical trials have looked at the role and benefits of garlic on cardiovascular disease, primarily by lowering total cholesterol, LDL cholesterol and triglycerides. American Dietetic Association recommends that the health benefits of garlic, we should consume 600-900 mg (about 1 clove fresh) per day.

9. Olive oil

Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that a diet enriched in olive oil help lower bad cholesterol (LDL).

10. Coconut oil

Research Dr. Mary Enig MS of Nutritional Sciences and other research mentions that natural coconut oil (non-hydrogenated) increase the good cholesterol (HDL).

11. Avocado

Unsaturated fat in avocados is the kind of healthy because it can increase your HDL cholesterol levels.

12. Flaxseed oil

Flaxseed oil can lower blood pressure in men with high cholesterol. In the three-month study on 59 middle-aged men, those who ate flaxseed oil supplement daily blood pressure decreased significantly.

13. Fish and fish oil

A study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the concentration of cholesterol in their body.

14. Pomegranate

A study by the National Academy of Sciences (USA) showed that pomegranate juice reduces cholesterol plaque buildup and increases the production of nitric oxide, which helps reduce arterial plaque.

15. Yogurt with probiotic

Several studies have shown that the probiotic Lactobacillus acidophilus and Lactobacillus reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back into the blood stream.

Foods That Can Prevent And Control Diabetes

Diabetes is one disease that is experienced by many people. Most cases can be prevented by healthy lifestyle changes. Take measures to prevent and control diabetes does not mean life is very limited. While doing regular exercise, eating the right foods is the key to preventing and controlling diabetes.

There are some healthy foods that are beneficial in preventing and controlling diabetes. Generally, these foods have a low glycemic index and provide essential nutrients for the body. Some of these foods are:

1. Nuts: Several studies have shown that people who consume nuts regularly are known to have a reduced risk of diabetes by 21 percent. Other types of nuts such as walnuts, almonds, or cashews are also equally beneficial. People who eat nuts regularly also have a lower risk for heart disease compared to those who did not consume it. An ounce of nuts can provide a source of healthy fat that can improve overall body health as well as beneficial in managing hunger.
2. Legumes: Legumes are also well taken by diabetics. Several studies have shown that consuming a cup of legumes can help people with type 2 diabetes to control blood sugar and reduce the risk of heart disease. The reason why legumes such as peas, lentils, soybeans, red beans, and green beans, it is recommended for diabetics is due to a low glycemic index. In addition, these foods are rich in high-quality carbohydrates, lean proteins, and soluble fiber which can help control blood sugar levels.
3. Oatmeal: Diabetics can have a better chance in controlling blood sugar levels with regular breakfast of oatmeal or porridge oats. A type of fiber found in oats, beta-glucan which has shown positive effects on diabetics. Oatmeal offer soluble fiber can slow the absorption of glucose from food in the stomach and blood sugar control. 
4. Green vegetables: Green vegetables, especially dark leafy known to reduce the risk of type 2 diabetes. Spinach, mustard greens, kale, broccoli, cabbage, and lettuce are generating foods but low in calories and carbohydrates. A research shows that eating at least a serving of green vegetables every day can reduce the risk of diabetes by 14 percent.
5. Oranges: Several studies have shown that people who have diabetes tend to have low levels of vitamin C in their bodies, so that oranges are rich in vitamin C is one of the good food choices for diabetics. Grapefruit, oranges, lemons, and limes have insulin-like properties that can prevent type 2 diabetes. 
6. Egg whites: Eggs are a good food to build muscle because it contains high-quality protein. Consuming eggs, especially the egg white is an excellent food to prevent type 2 diabetes because of high-quality protein-rich and low in carbohydrates.
7. Low-fat yogurt: Low fat and low sugar  yogurt is also one of the effective diet in slowing or preventing the rise in blood sugar is not healthy. People with diabetes can enjoy low-fat yogurt as a healthy snack that can be eaten when hungry. 
8. Fish: The study says that eating fish may help improve insulin sensitivity, because they contain omega-3 fatty acids are high. The fish help lower glucose concentrations, thereby reducing the risk of diabetes. In addition, fish is a source of low-fat protein. People with diabetes can choose various types of fish ranging from catfish, cod, tilapia, or salmon. The presence of omega-3 in fish can also reduce the risk of cardiovascular disease.
9. Green tea: Several studies have shown that chronic inflammation caused by fatty foods, lack of exercise, and eating less fruit, vegetables, and good fats, known to increase the risk of heart attack. Related to this issue, drinking green tea is a simple solution to prevent it. Green tea is packed with flavonoids which are fighting inflammation and may increase insulin activity.

9 Secretly Unhealthy Health Foods

I feel that as a Dietitian/Nutritionist I spend a lot of my day discussing how food manufacturers and fast food companies are in fact NOT trying to help the public lose weight, they are trying to make money. If the public wants low fat...they make a low fat product, if the public is wanting more low carb products...they will make low carb products. Even though commercials and ads may allude to the fact that they care about the consumer and are promoting health...they are actually just trying to sell product.

Another large portion of my day is spent debunking ideas around popular "health foods." These conversations go a little something like this.....Mrs. Jones I really would like you to stop eating ..(insert health food item here)...*gasp from Mrs. Jones*..."Just wait until I tell all my friends that my DIETITIAN told me to eat...(insert real food item here)... I feel like Santa Claus at times telling people they can have the real version of food items, its likely the greatest gift there is...real food! So here we go, prepare to have youre mind blown!
*Quick sidenote...I apologize to my mother in advance who is an english teacher and will laugh at the horrible grammar and punctuation in this post, I know how to write correctly but this time I felt like being a rebel and going against all laws of writin.

Notice: You will quickly realize a theme with all of these products. Each product was made by a food company (in order to meet public demand of healthy products) by taking a real food, removing the fat, and adding sugar, thickeners, artificial colors and sometimes even a worse kind of fat! Heres a good rule: If it is a fat-free product they removed the natural fat and added sugar. If it is a sugar-free product they removed the natural sugar and added lab-made fat. Solution: Eat real food.

1. Egg Beaters

    Dont let the big red healthy looking heart on the label fool you, this product is not the best thing for your health and actually the claim that it can help lower cholesterol is false. There have been studies after studies performed to measure cholesterol levels in those who eat egg beaters and those who eat real eggs. The results show that it is absolutely safe to eat real eggs and that dietary cholesterol (cholesterol from our food) does not significantly influence our blood cholesterol. I would also like to review the ingredients...

Egg beaters: Egg Whites, Less than 1%: Natural Flavor, Color (Includes Beta Carotene), Spices, Salt, Onion Powder, Vegetable Gums (Xanthan Gum, Guar Gum), Maltodextrin. Vitamins and Minerals: Calcium Sulfate, Iron (Ferric Phosphate), Vitamin E (Alpha Tocopherol Acetate), Zinc Sulfate, Calcium Pantothenate, Vitamin B12, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamine Mononitrate), Vitamin B6 (Pyridoxine Hydrochloride), Folic Acid, Biotin, Vitamin D3

Egg: Egg

Egg beaters contain 20 ingredients, including sweetener, thickeners, coloring, extra flavorings, and vitamins/minerals. For fake eggs to taste or even look like actual food they have to add all of these chemicals and unnatural ingredients. Now lets shift our attention to real eggs, 1 ingredient...egg. No need to fortify with vitamins/minerals as it already contains these without the added gums and sugars.

2. Baked Potato Chips

    Let me just say I was even shocked on this one a couple of years back. I often meander through the grocery store turning every food product around to reveal the nutrition facts and ingredient labels, its like a little game I play called guess how many ingredients, or guess how many food products you will no longer be buying after today. Now, I feel I am an educated individual, when I see baked chips I assume they are slices of potatoes that instead of being dropped in the deep fryer were nicely placed onto a baking sheet and baked with love and smiles until golden brown. Reality check: they are made out a a potato paste with added sugar and oil, then baked in large industrial ovens...no love or smiles involved. Ingredients??

Baked Chips: Dried potatoes, corn starch, sugar, corn oil, salt, soy lecithin, corn sugar. (If flavored contain   more ingredients including sugar)

Regular Chips: Potatoes, vegetable oil, salt

Am I suggesting that potato chips are a health food and should be eaten daily, absolutely not! But heres my question is anyone actually ever satisfied when eating a baked chip when they wanted a real potato chip...no! I envision many frowning people when I think of baked chips being eaten. Heres my suggestion: If you feel like eating potato chips, buy the real thing, enjoy, and just watch your portions. Dont make it a daily occurrence. 

3. Fat-Free Salad Dressings

    Fat-free....that means healthy right?...wrong! Especially when it comes to salad dressings. 

Many vitamins in fresh salads are fat soluble, including vitamin A, D, E, and K, meaning we need fat to absorb them. Also a quick reminder fat is not the enemy! I am a huge believer that we do not get enough fat (healthy fat that is) in our diets. *Be expecting an upcoming post of the importance of adequate fat in the diet.* Its that time again...lets play...guess how many ingredients!

Regular Ranch: Vegetable oil, water, egg yolk, sugar, buttermilk, natural flavors + 14 ingredients that compose less that 1 % of the product including seasonings and spices.

Fat-Free Ranch: Water, corn syrup, maltodextrin, sugar, modified food starch, buttermilk, salt + 22 ingredients that compose less than 2 % of the product including preservatives, artificial color, MSG.  

Comparatively regular has 140 calories per serving while fat free has 30 calories per serving. Want to take a guess as to a factor contributing to the lower calories...the first ingredient in the fat-free product is water! *Label Reading Tip: The ingredients are listed from highest content to lowest so if water is the first ingredient, the product is mostly water. Again as mentioned in the Notice above..they took the original product, removed the fat, and added more sugar ie. maltodextrin and food starch (starch turns to sugar in the body). I chose ranch dressing to showcase because that seems to be the most popular salad dressing but this manipulation applies to all fat-free dressings. One last thing I would like to point out is that salad dressing is a fat...the sole purpose is to be a fat source so eating a fat-free salad dressing is like eating fat free oil...it defeats the purpose of using or eating the fat in the first place. (Yes I realize I used the word "fat" 5 times in that sentence...)

4. Margarine

     Yes, you knew this was coming the all-too familiar butter vs margarine battle. Hopefully after today there will be no more question of which to choose. 

Butter: pasteurized cream, salt

Margarine: liquid and partially hydrogenated soybean oil, water, butter + 8 other ingredients that compose less than 2 % of the product including preservatives, artificial flavor, artificial coloring. 

Butter clearly appears to be a more natural product. Included in this margarine is likely the #1 most harmful food additive there is....TRANS FAT. Can you spot it?...right...because food companies, despite popular belief are still putting trans fat into your food but are listing 0 grams trans fat on the label. Anytime you see Hydrogenated or Partially Hydrogenated on a nutrition label this is code name for trans fat, put it down and slowly back away. How can they label 0 grams you ask?! If the food product per serving has less than 0.5 grams of trans fat they can legally list 0 grams. Any amount of trans fat, even 0.5 grams is very harmful to the body. *Stay tuned for an upcoming post on everything you need to know about trans fats!

5. Peanut Butter (Regular, reduced fat, and certain natural ones)
     Before anyone sheds a tear let me explain myself. Certain peanut butter I love and highly recommend, however I will not let my clients buy about 90% of peanut butters on the market. Peanut butters are tricky, you really have to read the ingredients label in spite of the claims and misleading words on the front. Heres a simple question I ask my clients, what would you guess are the ingredients in peanut butter? 99% respond with this answer...peanuts. Makes sense right?...wrong! I challenge you, go to your cabinets right now and flip that jar around, what do you find?

Smuckers Natural PB with oil on top: peanuts, less than 1 % salt
Reduced Fat Smuckers: maltodextrin, reduced fat ground peanuts, salt
Reduced Fat Jif: peanuts, corn syrup solids, sugar, pea protein, less than 2 % salt, fully hydrogenated veggie oils, mono and diglycerides, molassess, Mg oxide, niacinamide, and the list goes on..(please see website for full list of ingredients.
Regular Jif: Peanuts, sugar, molasses, fully hydrogenated veggie oil, mono and diglycerides, salt

The list goes on and on...included on my banned list is Simply Jif peanut butter, whose ingredients label is anything but simple, honey peanut butter, all no-stir peanut butters, and any other product that has more than 2 ingredients. *A good rule of thumb for the grocery store is to start with the products with oil on top then check the ingredients list.

Choosy moms choose Jif but informed moms turn that jar around and read the ingredients.

6. Most Granola bars

    I am all for on-to-go easy snack ideas, but the only thing separating most granola bars from candy bars is the name. In order to make what started out as a healthy whole grain treat taste irresistible, they have to add sugar, oils, and yes more sugar. You should also never trust a food that has a shelf life greater than the time it takes to a grow a tiny human in a belly (weird comparison I know). Their health claim is and I quote, "Research suggests that people who have higher fiber intakes tend to have healthier body weights." That seems to me, like an awful lot of vague words strung together in an effort to sound very true and science-based. What does "healthier body weights" mean anyway...sounds questionable.

Fiber-One Bar: I will bare you the long ingredients list and sum it. The most basic bar contains 24 ingredients including many different kinds of sugars and oils. One bar contains 9 grams of fiber.

Lara Bar: Peanut butter cookie bar aka my favorite includes dates, peanuts, salt. 7 grams of fiber.

Not sure about you but I would prefer to have 21 less ingredients vs. 2 extra grams of fiber.This shows that you can use whole, natural foods to get your fiber for the day and it is still a convenient on-the-go snack!  

7. 100 calorie packs

    Does anyone actually like these? I have tasted about every variety before and none of them tasted like the real deal...not satisfying. The point to be heard on these is not one of ingredients, as neither these nor the original versions are something I would normally recommend, but a point of dont overpay for rediculous food. If you are craving oreos and want to eat about 100 calories worth, do it, that is about 2 oreos. But dont pay extra for someone to make them taste horrible and place them in shiny bags. Practice portion control and ENJOY YOUR FOOD. You can even try portioning them yourself at home, using snack bags, so you wont devour the entire carton at one sitting. 

Many granola bars are now coming out with "lower calorie" products of the original, fiber one is the most popular at this time. Just be aware that they are not improving the recipe to be healthier, they are cutting the bars smaller and charging you more for a specialty product. Please dont fall for these marketing ploys, your belly and your wallet will thank you.

8. Wheat Breads

    Again before you start rejoicing and switching back to white bread please read on. I am not suggesting that we all eat white bread I am suggesting that we all choose actual whole-grain, nourishing breads. Can anyone tell me what bread, all bread, is made of.....ding ding ding...wheat. So when a product reads wheat bread it is never lying...white bread could be labeled as wheat bread and it is. Manufacturers add food colorings, caramel, or molasses to change the color of the bread to appear healthier. 

What do we want: The 1st ingredient to read "whole grain" "whole wheat" "oats"

What do we not want: If the 1st ingredient reads "enriched" "unbleached" "bleached" "wheat" "multigrain" move on down the aisle and choose something else. 

9. Sugar-Free Candies

  I spend many hours talking to by diabetics about how "sugar free" does not necessarily mean "carbohydrate free." All carbohydrates turn to sugar in the blood, so no I do not want my patients with diabetes to eat these sugar-free treats nor do I want any of my other clients to.  Lets turn our attention to the nutrition facts shall we...

Sugar-free Reeses candies. Serving size: 5 pieces     Calories: 180    Carbohydrates: 27 grams 

Although there is 0 grams listed next to sugar, remember carbohydrates turn to sugar in the body. 

Fun fact: 27 grams of carbohydrates is equivalent to the carbs in an entire baked potato.

As an added bonus on the back of the package in small print you will see this warning: Individuals sensitive to sugar substitute may experience a laxative effect. In other words if you eat too many of these you WILL have explosive diarrhea. This pleasant side effect can come from any food with significant amounts of sugar alcohols which are what gives sugar-free products a sweet taste.
Lets avoid these all together-If you are craving a Reeses have it, enjoy it, but limit the portion! Your bowels and your plumber will thank you.

THE END!
Was this post long..yes.
Was it helpful...I hope so.
Happy eating and remember when in doubt...just eat real food!