Walnuts are a nut with low purine content, and also rich in polyunsaturated fatty acids, especially plant-based omega-3 (ALA), fiber, vitamin E and many polyphenol compounds.
Walnuts contain a lot of ellagitannin, flavonoids and antioxidants that have the ability to reduce oxidative stress and inflammatory reactions in preclinical studies.
It is noteworthy that walnuts can indirectly help control uric acid. People with high uric acid often simultaneously suffer from overweight, obesity or metabolic syndrome.
Choosing snacks rich in unsaturated fats and fiber helps prolong the feeling of fullness, limits eating too much in main meals and reduces the need to use processed foods rich in sugar.
This is an important factor because drinks containing fructose and high-sugar foods have been shown to increase the risk of increased uric acid.
To maximize benefits, nutrition experts recommend eating only about 25-30g of walnuts per day, equivalent to 6-8 1⁄2 seeds.
This is a diet just enough to provide healthy fat without increasing too much energy. Original walnuts should be used, not salted or sugary, to avoid increasing sodium and calories.
A simple combination is to use walnuts with unsweetened yogurt or a small serving of low-sugar fruits such as strawberries, blueberries, or apples. This combination supplements protein, fiber, and antioxidants, while helping the snack become more balanced.
Conversely, people with high uric acid should not eat butter-fried walnuts, caramel-coated, or combined with sweets. These products often contain a lot of added sugar and saturated fat, which can lose the inherent benefits of this nut.
In addition to choosing suitable snacks, rheumatism experts recommend that patients maintain a reasonable weight, drink enough water, limit alcohol, reduce red meat, animal organs and sugary drinks.
These are still the most evidence-based measures to support controlling increased uric acid and preventing gout attacks from recurring.
