When we think of healthy vegetables, spinach likely comes pretty high up on most people’s lists. After all, we all remember the cartoons of Popeye’s growing muscles every time he popped a tin of the leafy green! But while there is no denying that spinach is generally a super healthy food, does that mean it is good for people with gout? Let’s find out.
Watching What You Eat
People who live with gout typically have to think more carefully about their diet when compared with the average person. That’s because what we eat can have increase the risk of experiencing a gout “flare-up” - a period when symptoms, such as pain, swelling and redness - worsen.
See, gout is caused by high uric acid levels in the blood which, over time, can lead to the formation of sharp crystals in the joints. The exact cause of serum uric acid levels can very. For example, kidney disease and genetics can affect the body’s ability to filter out this natural waste chemical. However, diet can also play a key role - thanks to compounds known as purines.
Purines are extremely common compounds in nature. In fact, they are found in the nuclei of almost all cells - including in our own bodies! This means they are essentially impossible to avoid in our diet. But, as purines break down into uric acid in the body, consuming too many of them is widely linked to an increased risk of gout. Thankfully, we can limit the amount of purines we consume by eating a low-purine, or “gout-friendly” diet.
Is Spinach Good for Gout?
A wide range of foods are considered to be bad for gout, either for their high purine content, or their otherwise unhealthy constituents. Some foods that are high in purines include:
- Red meat (i.e., beef, lamb, and pork) and organ meat (i.e., liver, kidneys, heart)
- Some seafood (including shellfish and squid)
- Alcoholic drinks (including beer, wines, and spirits)
- Processed foods
- Foods containing high fructose corn syrup
But what about fruits and vegetables? Are they always good for gout? Well, unfortunately not. For example, it is generally advised that people with gout avoid fruits high in fructose, such as apples, pears, and mangoes, or at least enjoy them only occasionally. But it’s not just about sugar content. Some vegetables that are otherwise considered a healthy staple may not be the best option for gout sufferers.
So, what about spinach?
Spinach is an excellent source of vital vitamins and minerals. It is high in protein, fibre, and iron and also contains high levels of vitamins C and E. Studies have found that eating spinach can help support immune function, aid the digestive system, and even help us maintain healthy vision.
Its high antioxidant properties may help to protect our cells from free radicals, potentially guarding against inflammation and heart disease! But spinach is also relatively high in purines when compared with many other vegetables. Other vegetables that are high in purines include asparagus and some mushrooms.
Thankfully, this isn’t the end of the story with it comes to spinach and gout, and it certainly doesn’t mean you should banish spinach from your diet! While eating a low-purine diet can be extremely beneficial for people with gout, studies have shown that plant-based foods that are high in purines, such as spinach, mushrooms, oats, and beans, have little to no effect on the risk of a gout attack.
Conclusion
The fact is, our diet only accounts for around 30% of the uric acid in our blood. The remaining 70% is made inside the body. That isn’t to say we should abandon the concept of a low-purine diet, though - as mentioned above, this can be a great way to lower the risk of a gout attack. However, this should be done in combination with other actions, such as staying hydrated, taking regular supplements, and monitoring the condition.
The bottom line is, while spinach isn’t the lowest-purine option available (and unfortunately, it won’t give us muscles in a flash), it can - and should - still make up part of a healthy and balanced gout-friendly diet.
