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Many people have felt " gout warning "? I heard it is more uncomfortable than having a baby.
People who love meat and seafood often receive gout warnings because many popular science authors tell us that purine of red meat and seafood is too high in , causing gout.
However, some people have long-term vegetarian food and can also have high uric acid and even gout.
Today I will share with you a study and come to a different conclusion. Compared to eating big fish and meat, vegans have higher uric acid.
This is a bit unreasonable. What's going on? Let's take a look together. ↓
Experiments show that vegetarians have higher uric acid
Which type of vegetarian, fish, or meat has higher uric acid? This study targets the differences in serum uric acid levels between meat eaters, fish eaters, vegetarians and vegans.
experimental subjects were from the European prospective study of cancer and nutrition Oxford cohort, including 670 men and 1,023 women.
was divided into 424 meat eaters, 425 fish eaters, 422 vegetarians and 422 vegetarians among all personnel, with age and gender matching.
As for subjects' dietary classification, they were subjected to using a semi-quantitative food frequency questionnaire and then their serum uric acid concentration was measured regularly.
study also took into account the impact of complex variable , adjusted the influence of parameters such as age, body mass index, calcium and alcohol intake, and then calculated the average uric acid concentration in the diet group.
→Unexpected results, vegetarians have the highest uric acid
According to common sense, it should be that meat eaters or fish eaters have the highest uric acid, vegetarians and vegetarians are not high, and vegetarians are the lowest.
But the result was unexpected. vegans have the highest serum uric acid concentration of , especially for men.
And in men and women, there were significant differences in serum uric acid concentrations in different dietary groups. The differences between the dietary groups of
were most obvious in men: the highest concentrations were vegans (340), meat eaters (315), fish eaters (309), and vegetarians (303).
above picture: Adjust serum uric acid concentration through diet group and gender↑
Overall, women are low, and the serum uric acid concentration of vegetarians (241) is still the highest, followed by meat eaters, vegetarians and fish eaters.
People who eat meat have high uric acid, which is not surprising, but why are vegans the highest?
Why are vegans with high uric acid?
Before exploring the highest uric acid in vegans, we should first understand how several dietary partitions are divided?
→ Several mechanisms of uric acid increase for vegans
Meat eaters are easy to understand. Fish eaters refer to not eating meat but eating fish. Vegetarians do not eat any meat or fish, while vegans refer to not eating meat, fish, dairy products or eggs. There are two possible reasons for the high uric acid concentration of
. One is that the excretion rate of is low (mainly through the kidneys); the other is synthesis, cell renewal and excessive purine in diet.
Purine is the precursor of uric acid , which can be considered as the raw material for synthesizing uric acid.Meat and fish have a higher purine content, so they have always been thought to increase uric acid concentration.
and dairy product can increase the excretion of uric acid, thereby reducing the concentration of uric acid. Vegans have the highest concentration of uric acid, probably because of their lack of dairy intake.
In addition, dairy products are the main source of calcium, and the calcium content in a vegan diet is relatively low. Other cross-sectional analysis showed that calcium intake was negatively correlated with circulating uric acid concentration.
There is also a reason that everyone ignores . Soybeans, other beans and some vegetables are also rich in purines and are not lower than meat and fish.
vegan diet may lack protein , which is often supplemented by soy protein , so their intake of beans is actually higher than that of ordinary people.
And more importantly, people with vegan diets often have higher carbohydrate intakes such as staple foods. Long-term high-carbohydrate diets trigger insulin resistance , which is another reason for high uric acid.
Also, many vegetarians eat too much fruit. fructose high intake will directly affect the body's ability to metabolize uric acid. Fructose is considered a kind of alcohol that cannot be drunk.
How to reduce uric acid in the body?
Excessive uric acid remains in the body, and hyperuricemia will occur. may cause uric acid (or urate) crystal precipitation in the joints, causing gout, which is a very painful arthritis.
Most uric acid dissolves in the blood, passes through the kidneys and leaves the body in the urine, so it may also precipitate in the kidneys and form Kidney stones .
hyperuric acid is related to diabetes
, hypertension and fatty liver.
So how to naturally reduce uric acid in the body?
→Control fructose intake
Although high uric acid is usually related to a high protein diet, the intake of sugar may also work.
, especially fructose , there are many fruits and honey. When the body decomposes fructose, it will also release purines and increase uric acid levels.
Normally, the decomposition of fructose is not a problem, but modern diets have many other types of sugars added to food, including honey, juice, corn syrup and fructose syrup , etc.
→Reduce alcohol intake
Drinking alcohol is the main cause of high uric acid and gout. People who are still drinking every day should pay attention to reducing the amount.
→Add vitamin C and omega-3 fish oil
Study found that high vitamin C intake can help reduce uric acid levels.
Vitamin C is a good antioxidant . The EPA in fish oil can reduce inflammation and reduce the risk of gout.
→Control the amount of protein. One of the reasons why uric acid is high in
is that it consumes too much protein, which is also the main reason why many people have high uric acid after low carbon.
reduces protein and appropriately increases fat, which can help reduce uric acid levels.
→ Reduce purine-rich foods
If you have gout, you can appropriately reduce purine-rich foods, such as seafood.
However, the purine intake only causes 20% of the uric acid to be higher, and 80% of the uric acid is produced by the body. If we do the previous points, we can eat seafood with confidence.
I have shared it a long time ago that Inuit people who only eat meat and seafood have low uric acid and no gout problems.
So, eating seafood is not as dangerous as we think. People who have gout can control the amount appropriately.
The key Shoulong said
In my previous article Why do people with high uric acid do not gout? Instead, people with low uric acid have gout? In the middle, I once explained that if you don’t have high uric acid, you will definitely get gout.
However, many people are still worried about the possibility of gout, so they dare not eat meat and seafood...
It is a good thing to drink less alcohol, but it is not so great that plants and trees are all in the army. eat meat and fish, is not that dangerous.
The study shared today found that people who eat vegetarian food and meat eaters have such high uric acid.
So, compared to not eating meat, it is more important for us to improve the body's ability to metabolize uric acid.
reduces hyperuricemia, and more importantly, controls sugar and carbohydrate and relieves insulin resistance.
Drinking less alcohol, eating less fructose, and not overloading protein.
If you have high uric acid during fasting, don’t worry, because uric acid is an indicator of calories and will not cause gout.
