Gout Indian Recipes, Gout Indian Veg Diet
What is Gout?
Gout is a type of arthritis in which the high uric acid levels in the body deposits in the joints mainly toes, ankles, hands and wrists. Purine compounds, whether produced in the body or from dietary sources can cause high uric acid levels. Other major causes of high uric acid levels include obesity, heavy alcohol intake and kidney disorders.
Symptoms of Gout
Major symptoms of Gout include…
• Inflammation of joints
• Swollen joints
• Joint pain
• Redness around joints
Diet for Gout
The dietary intervention program focuses on reducing the amount of uric acid levels in the body and focusing on a low purine diet along with low calorie diet if weight loss is desired. Dietary focus to treat gout also revolves around low fat consumption, whole grain diet and inclusion of antioxidant rich fruits and vegetables. It is best to focus on low fat dairy products as a source of protein.
Indian Veg Diet for Gout
Keeping this in mind, foods that should be included for Gout are…. While this diet is not a cure, but it definitely will help to reduce the joint pain and progressive damage to joints.
1. Prefer Whole Grains : Whole grains will provide the necessary nutrients which refined grains and flours like semolina and maida are devoid of. These refined foods also lay a platform to increase uric acid levels in the body which you have to avoid.
Use whole grains like oats, barley, bajra, quinoa, buckwheat etc. to make delicacies like Buckwheat Dosa and Quinoa Muthia
2. Eat Plenty of Fiber Rich Fruits : Fruit is the key category to achieve weight loss and get your dose of antioxidants to fight Gout associated inflammation. Vitamin C rich fruits like tomatoes, cherries, orange, strawberry, pineapple, guava etc. Try recipes like Strawberry Pineapple Orange Juice and Melon Refresher. You can also try something unique like a Fruit Chaat.
Strawberry Pineapple Orange Juice
3. Toss in Veggies in Abundance : Veggies don’t raise uric acid levels, in fact the variety of antioxidants in them help to prevent Gout attacks. The profuse amounts of fiber in them will help to cleanse your digestive tract and also maintain weight. They do not lend many calories as well. So what can be more healthy than vegetable category.
Choose from the vast variety available in Nature. Prefer different coloured veggies as they are bound to have different antioxidants. Use them to make subzi, salad, rotis etc. Avocado, Broccoli and Bell pepper Lunch Salad or Coloured Capsicum and Paneer Subzi are some nourishing options you can cook and serve. Veggies like spinach, asparagus and mushrooms are considered to be high in purine content. However there is a controversy on its use. Some research indicates that it may raise uric acid levels, while some say that inspite of their high purine content they don’t affect the uric acid levels. So the best is to have them in moderation.
Avocado, Broccoli and Bellpepper Lunch Salad
4. Low Fat Dairy Products are Best to Rely on : Low fat milk, curd, buttermilk etc. should be preferred and as excess weight is considered as one of the reasons to the onset of Gout. Also the high protein content in milk can help reduce the uric acid levels in the body. Have a glass of low fat milk or a bowl of curd daily. Fruity Raitas are a wholesome option to add on to your diet. They will satiate you and also provide enough protein and antioxidants to fight inflammation. Strawberry and Black Grape Raita is a flavourful and tasty treat that you can try your hand at.
Strawberry and Black Grape Raita
5. Consume Beans and Legumes in Moderation : Beans, legumes and dals are good sources of purines and thus they are best used in restricted amounts.
6. Include Healthy Fats : These include avocado, walnuts, almonds, flax seeds, chia seeds etc. which help control inflammation due to high omega-3 fatty acid content. Try and eat 4 to 5 walnuts and almonds daily. Chewing on is the best way to consume them instead of making sheera or tossing them into a milkshake. But introducing them in salads would definitely be a more healthier option. You can also try Avocado Dip or Flax Seeds Raita as a variation.
Avocado Dip, Avocado Jain Dip
7. Focus on Water Consumption. Have at least 8 glasses of water per day and if you have very high uric acid levels increase the quantity to 10 to 12 glasses. It helps avoid dehydration and flush out the excess uric acid from the body. Plain water is the best rather than sugar loaded juices and drinks.
Foods to be Avoided for Gout
Foods that need not be reached out to include…
1. Non vegetarian foods such as meat, bacon, turkey and some types of fish. These may flare up the pain and inflammation associated with Gout.
2. Alcohol and carbonated beverages
3. Refined foods like maida, bread, pasta, biscuits etc
4. Processed foods like chips, canned foods and frozen foods
5. Sugary beverages and desserts like cake, candies, doughnuts etc.