Tag: beans

Diet to manage and prevent Gout

Diet to manage and prevent Gout

Gout pain

Gout or gouty arthritis is a disease mainly due to high uric acid levels in the blood. Uric acid is one of the end products of protein metabolism. It has been categorised into acute, where it affects one joint mostly the large toe and chronic where it can affect more than one joint. Uric acid accumulates whenever there is an excessive breakdown of protein in our body or in our diets.

The kidneys are unable to eliminate the excess uric acid, which then form crystals which build up in the joints causing inflammation and can be highly painful as my clients say. High uric acid levels can also cause kidney stones over a period of time.

Risk factors to develop gout

  • Hereditary-Genetics can play a role in patients developing gout.
  • Overweight/obese conditions- mainly due to more tissue or protein available for breakdown
  • Gender- Risk is higher in males than females
  • High intake of purine rich food
  • Excessive alcohol intake
  • Poor water intake
  • Exposure to cold weather conditions

How can you prevent/manage gout-

  • Avoid foods rich in purines such as organ meats, meat extracts, fish such as mackerel, sardines, herring and mussels, yeasts and limit those foods that contain moderate amount of purines such as whole grains, cauliflower, spinach, legumes such as beans, peas etc, mushrooms, meat soups, broths, asparagus, oats, chicken, wheat germ etc.
  • Lose weight and try maintain ideal body weight.
  • Eat a balanced diet of 55-65% of carbohydrates, 10-15% protein and 25-30% of fats in our diets.
  • Restrict/ eliminate alcohol.
  • Hydrate well. Drink at least 2-4 litres of water and other fluids daily.
  • Exercise daily.

There has always been a debate that eating less protein can control gout and many blindly follow very low protein diets, but studies show that eating the right amount of protein per day can help. A qualified dietitian can help you to determine your daily protein requirements and help you to eat better and maintain an ideal body weight.

Why eat green peas and other beans….

Why eat green peas and other beans….

Green PeasMany of us have been eating beans in our diet, but have we ever thought about their benefits. Yes, it is still great to eat baked beans for breakfast now.

Let us first look at the health benefits of beans.

  • They are rich in fiber, both soluble and insoluble fiber. The soluble fiber present helps to slow down the entry of glucose into the blood stream, helps to lower ‘LDL’ or bad cholesterol. The fiber combines with the bile salts and excretes it, thereby reducing the cholesterol content in the body. The insoluble fiber helps to relieve constipation with a laxative effect and hence helps to prevent gastrointestinal disorders.
  • It helps to lower homocysteine levels, a compound known to increase the risk of heart disease. Folate helps to lower homocysteine levels. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease.
  • Manganese content in beans help to release various enzymes for energy production and for release of antioxidants.
  • The magnesium present in beans helps to improve the flow of blood through the veins and arteries and thereby prevents blood clotting and hence prevents heart attacks.
  • Beans are a good source of many of the B vitamins and also bring good supplies of calcium, copper, iron, zinc, phosphorus, potassium for our bodies.
  • It is the cheapest source of protein and is said to be low in fat. The bean protein on combination with whole grain cereals helps to provide the good quality of proteins required for vegetarians and also for others with out the saturated fats which are present in meats and dairy.
  • The phytoestrogens present in few of the beans such as soyabeans helps to protect against various cancers in women.
  • Beans has been quite beneficial in diabetes as it helps to maintain blood sugars, hence should be liberally used by diabetics. Diabetics can eat these to have healthy and satisfying meals. It provides energy but still stabilizes blood sugar levels.

Hence use beans in your diet for its health benefits. If using the canned variety, look for the ones that are not preserved in sugar and fat.

Beans can be incorporated in the diet in various ways such as

  • Bean soup- steam beans and do not throw away the water. Add the spices you like and have a bowl of this soup for your meals.
  • Saute beans in tomato puree and have them with whole wheat bread.
  • Add cooked beans in salad with lots of veggies.
  • Beans can be used for filling up sandwiches.

My favourite recipe with beans.

Ingredients for one serving

  • Cooked beans-25-30gms
  • Yogurt or curd -100ml
  • Kelloggs wheat flakes with bran
  • Salt, pepper, cumin powder, chilli powder.
  • veggies- chopped onions, tomato, coloured peppers etc

Mix all the ingredients together and serve immediately.