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While meat is obviously high in purine, other foods are as well. For example, soy meat substitutes and soybean flour can contain more purines than some meats and fish. Foods high in purines, like seafood, sardines, and grass-fed beef, are also particularly anti-inflammatory and nutritious, which could help counteract a tendency toward gout. On the other hand, if you’re having a gout flare-up or are concerned with persistent gout attacks, you might decide to limit your purine intake. Some argue that humans have been consuming foods like meat and fish that contain purines for millions of years; however, highly refined and processed sugars, such as high fructose corn syrup, are a modern addition to our diet and more likely to cause problematic health issues. What About Sugar?Elevated uric acid levels, obesity, type 2 diabetes, metabolic syndrome, and gout all have a strong correlation. Studies conclude that excess sugar consumption, including consumption of foods and beverages with high amounts of fructose, hikes up serum uric acid levels. [6]Sugary foods like donuts can contribute to goutFructose is a type of sugar known to increase blood uric acid levels. Consistent observational studies show an association between an increased risk of gout and fructose consumption. [7] [8]Your body breaks down fructose, releases purines, and produces uric acid, which leads to the formation of crystals in the joints and fluids. [9] This suggests that your sugary soda may have a lot more to do with gout than your steak.
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Remember, beans, corn, grains, and potatoes aren’t good keto options. Low-Carb FruitsUnless you’re a carnivore, you might be wondering about fruit. Fruit is certainly limited on keto, but, in moderation, you can enjoy lower carb fruits like:StrawberriesBlueberriesBlackberriesLemonsLimesStarfruitAvocadoTomatoCantaloupeWatermelonHoneydewSome fruits are more debatable. Take kiwi as an example. One medium kiwifruit has around 8. 8 grams of net carbs, which is higher in carbs than traditionally keto-friendly fruits; however, if you’re really craving it, just one kiwi shouldn’t be enough to disrupt ketosis. Be mindful of your net carb count for the day. Some people on keto eat up to 50 grams of carbs daily. One-quarter of a grapefruit has around 4 grams of net carbs, so it’s possible to include some fruits as long as it’s in moderation and fits within your daily carb count[1,2]. Most other fruits, such as oranges, grapes, mangos, and pineapples, aren’t suitable. Dried fruits, most fruit smoothies, fruit juices, and fruit syrups are also off the menu.
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Instead of cow’s milk, have unsweetened
almond or coconut milk. If you like the taste of almonds, almond milk
will work best. Add sweetness to this recipe using erythritol, monk fruit, or stevia. Get the recipe. 12. Keto Homemade EggnogCan’t have traditional eggnog because you’re avoiding dairy? No problem. Be sure to choose full-fat coconut milk to achieve the
richness and creaminess expected
from this holiday favorite. Get the recipe. 13. Keto Pumpkin Fat BombsPerfect for the holiday season, these pumpkin fat bombs are made without dairy ingredients like cream cheese and butter. To boost their fat content, use coconut butter and coconut oil.
