Everyone knows that [high uric acid and gout should be avoided], but few people say [eat more what]. Vegetables are just one of the few foods worth recommending to eat more.
Dr. Clove invited Director Zhang Fengchun of Peking Union Medical College Hospital to explain in detail: What is good about vegetables for gout? How eats better?
Four Benefits of Vegetables to Gout
1. Vegetables have low purine content
Most vegetables contain only a small amount of purine and have little effect on uric acid and gout.
As for the medium purine vegetables such as asparagus, bean sprouts, cauliflower and beans that people are worried about, the previous view was that they should eat less. However, more and more studies have found that purine-rich vegetables do not increase the level of uric acid in blood and the incidence of gout, and even promote uric acid excretion.
Therefore, gout can be eaten with various vegetables. Of course, vegetables such as spinach are rich in oxalic acid, which is generally believed to reduce uric acid excretion, so it is necessary to blanch water before eating to reduce oxalic acid.
2. Dietary fiber in vegetables helps to lose weight,
Overweight or obese gout patients should gradually lose weight, properly control calorie intake, and eat less high-calorie and high-fat foods, which is beneficial to gout control.
Vegetables are a good diet choice for overweight or obese gout patients. Vegetables are not only low in calories, but also rich in dietary fiber, which can enhance satiety, control food intake and prevent people from feeling hungry.
3. Vegetables provide vitamin C and are extremely low in calories.
Most vegetables are mainly water, so low energy is helpful for gout control.
For gout patients, it is highly recommended to properly control the intake of other foods and replace them with vegetables.
In addition, almost all the vitamin C we need every day comes from vegetables and fruits. At present, some studies believe that vitamin C is also good for gout.
4. Potassium in vegetables helps to excrete uric acid.
Among the minerals in the human body, potassium is second only to calcium and phosphorus, ranking third. For gout patients, potassium can reduce uric acid precipitation and help uric acid excretion.
The human body can supplement potassium by eating foods rich in potassium, while vegetables are large potassium-containing, which is conducive to the excretion of uric acid.
Three Principles of Gout Eating Vegetables
1. Vegetables shall not be less than 200g per meal.
According to the advice of the Balanced Diet Pagoda for Chinese Residents, each person should eat 400-500 grams of vegetables every day. Gout patients should eat more vegetables and not less than 200 grams per meal in order to relieve their illness.
2. It is best to cook vegetables in cold instead of frying.
Vegetables contain more carotenoids, vitamin C and a variety of antioxidant components, High-temperature cooking methods such as frying will cause a nutrient ingredient to be decomposed and destroyed. The best cooking method to preserve the nutrition of vegetables is cold mix. For some root vegetables, you can also choose steaming and boiling. When frying, you should stir-fry quickly with high fire to better preserve their nutritional value.
3. Pay attention to control the amount of oil and give consideration to delicious food.
The daily amount of edible oil for gout should be 25 ~ 30g, so attention should be paid to controlling the amount of oil when making vegetables.
- Oil control after stir-frying: When the dishes are cooked, Leave the vegetable pot obliquely for 2-3 minutes, Let the oil flow out of the vegetables, Put them on a plate. These vegetables such as green peppers, beans, water chestnuts, lettuce, Less oil absorption, It is very suitable for this method. The controlled grease can be used for cooking: When cooking, There are many nutrients that may be dissolved in fats and oils, Such as carotene, lycopene, lutein, vitamin K and other nutrients are fat soluble, It’s a pity to throw away the oil, It can be used in another way. The oil controlled by cooking, It can be used to make cold dishes, soup, It tastes better than salad oil. It is best to use it at one meal and do not heat it again. Add oil to the cold dish at the end: Add a few drops of sesame oil or olive oil to the cold dish at the end and eat it immediately. In this way, not only can the aroma of oil be effectively emitted, but also the food will naturally consume less oil before it can absorb the oil.