Though many people, especially meat eaters, may have to avoid some of their favorite foods and adjust their diet, understanding which foods are a no-go opens up opportunities to foods you may've never considered. The following list are just a sample of available options to replace foods high in purines. For more foods, see our more comprehensive list.
The list of foods to avoid includes a lot of protein from both meat and grain sources, and so knowing which proteins and starchy foods you can have will help build ideas on what to prepare.
If you are allergic or sensitive to dairy, goat's milk-derived protein and egg white protein are other options. Vegetable-based proteins are more difficult. Avoid pea and rice protein. Concentrated soy protein does not assimilate in the body as well as whey. Hemp protein is another option, but is debated in assimilation. It does have a good amino acid profile, however bodybuilders would benefit better from whey or another animal-derived protein source.
Starchy vegetables stick to the bones just as protein, and can be used in meals for nutrition and to feel full even in the absence of meat or grains. People with extreme cases of gout should avoid starchy vegetables, as they still contain low amounts of purines. If you have high blood-sugar levels or are trying to lose weight, consume starchy vegetables in moderation.
Dairy products may help lower uric acid in the body. Herbs and spices can be added to dishes.
For more recipes and ideas, download our free recipe cookbook.
From quick to adventurous, how you experiment with meals is up to you. Here are a few recipe ideas for nutritional diversity.
Many people cringe at the mention of salad, however with dressing fit for reducing uric acid and some hearty ingredients, this sweet and savory salad is nothing to scoff at. Be sure to chew your food slowly to better bring out the complex flavors.
Optional: 1/4c chicken or salmon chunks, or 1/4c millet cooked and cooled to room temperature
Cook Spaghetti Squash by halving squash and heating on 350 degrees for 40 minutes. Let cool to room temperature. Use fork to scoop out squash into long strips that look like spaghetti.
Optional: Spinach can be steamed or eaten raw. If steaming, bring 2c water to boil, reduce to simmer, and use steamer. Let the spinach begin to wilt: don't cook for too long.
Mix together salad ingredients
Dressing:
Mix together ingredients for dressing and pour over salad, mixing everything together thoroughly.
If the idea of salads is still repulsive, turn them into wraps by finely chopping ingredients, mixing together, and scooping into cabbage leaves
Add ingredients into blender. Start on low or pulsing, and increase to highest power for 10-30 seconds before decreasing to lowest setting for another 20 seconds. Enjoy over ice. Don't refrigerate for more than two hours, otherwise the substance will thicken.
Homemade pudding is simple, healthier, and more versatile. Adding in herbs such as lavender, or even basil or rosemary, gives pudding a certain maturity and richness that goes beyond store bought mixes or late night guilt.
To start, make the pudding mixture:
Heat ingredients over medium-low flame, stirring gently for 2-3 minutes until milk is well heated. When melted, cover lid and turn off heat for 3-7 minutes. Remove lavender flowers.
In a bowl, combine:
While mixing, add in 1-2tsbp water to create a paste. Add into milk mixture, whisking. and increase heat to medium. Mix with a wooden spoon until substance thickens and starts to bubble, around 4-6 minutes.
Remove from heat and add in:
Transfer mixture to bowl and refrigerate for at least 4 hours. Add blueberries, strawberries, carrot shreds, or chunks of other produce before consuming for added nutrition.