People with high uric acid levels need to watch their diet and avoid foods that are high in purines. Does this mean they cannot get enough protein? In a word: no.
Before continuing, please notice that this information has been elaborated using official sources by trustworthy institutions, but it doesn’t constitute medical advice of any sort. Always talk to your doctor for guidance on health and nutrition.
Protein sources and purines
As explained by the factsheet on NIH’s MedlinePlus digital encyclopedia on dietary proteins, proteins are essential to our health. You can see them as the building bricks our body uses to make new cells and repair tissues damaged tissue. The secret is in the amino acids proteins contain. When digested, proteins are broken down into these amino acids to make use of their potential. Many of these nutrients are obtained through food exclusively, as the human body is unable to produce them on its own.
That’s why protein is an indispensable element in any healthy diet. The NIH indicate the exact amount of protein that’s right for you will depend on your age, sex, health and level of physical activity, but it also stresses that you should get protein every day. Proteins are not stored the same way fats or carbs are.
3 types of foods that are high in protein and low in purines
If you think about protein sources, it’s very likely that you picture a beef steak. Meat is indeed a good source of protein, and many people get most of their intake from it. However, it comes with a fine print, as people living with certain conditions cannot rely on it.
This is the case for people living with gout. Gout is a kind of arthritis where uric acid crystals are formed in the body, particularly the big toe, resulting in pain and stiffness, as the UK National Health System indicates on its website. High levels of uric acid won’t necessarily result in gout, but the link is clear.
Uric acid is a waste product that can accumulate in your body if you consume too much food rich in purines. Unfortunately, many types of meat and seafood are part of that list, along with alcohol. But that doesn’t mean you can’t get enough protein, as there are plenty of alternatives.
Considering the risks that excessive consumption of processed meat and red meat entails, this can be an opportunity to cut down on these and go for healthier sources of protein. For reference, we will be using the UK Gout Society Guidelines and the FoodData Central database maintained by the US Department of Agriculture.
Poultry (in moderation)
Those who fret at the prospect of basing their diet on plants can rest assured. Not every meat is the same. When it comes to uric acid, offal and game are best avoided. Conversely, according to the UK Gout Society, meats like chicken or duck have a “moderate” amount of purines. They should therefore be consumed in moderation, along with beef, lamb or pork. This source claims that as a general reference you need about a gram of protein per kilogram of your body weight. And 100g of chicken breast will get you 22g of protein.
Eggs
Eggs are a natural source of protein of animal origin that you won’t have to forgo if your uric acid levels are high, as they are considered a “low purine food”. A large egg is said to contain 6g of protein, per the UK Gout Society.
Dairy
If you recall the classic food pyramid, you know that a jug of milk was another staple to the protein section. Some specific guidelines may have changed, but it’s true that dairy foods are rich in protein. Milk, cheese, yoghurt and butter will help you get enough protein withou risking a gout flare. According to FoodData Central, 100g of ricotta cheese (made from whole milk) contains 7,81g of protein, for example.
Legumes can be high in purines, but…
Legumes are among the best protein sources you can find, because they lack many of the downsides of meat. They are an affordable way of ensuring you get the right amount of protein, and come in different sizes, shapes and flavours. In fact, the UK Gout Society points out that vegetarian diets that are high in purines (from lentils, for example), are “much less likely to lead to gout”. As it turns out, it seems you should focus on avoiding purines that are present in animal foods.
It’s also worth noting that, unlike animal protein, plant protein is not complete, meaning that one single source does not supply the amino acids we need. This can easily be solved by ensuring that you eat different types of plant proteins every day, MedlinePlus explains.
