Protein overload may raise uric acid, experts warn of hidden risks in high-protein diets

You're not the only one who has ever thought that eating more protein might be making your uric acid levels go up. It's a common worry, but people often get it wrong. Experts are now making it clear what the real link is between purines, protein, and your health.

Experts say that not all proteins raise uric acid levels. You can keep your balance without giving up nutrition or muscle health by choosing protein sources that are low in purines.

Which proteins raise uric acid levels most?

Nutritionist Amita Gadre says foods high in purines, not proteins, raise uric acid levels. Do not be afraid to eat that protein-rich meal because purine and protein are as different as chalk and cheese! On Instagram, she wrote, "But moderation is key."


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According to Dr. Haricharan G., senior consultant physician, HoD, internal medicine, Gleneagles Hospitals, purines are present in a variety of foods, including some foods high in protein, and uric acid is a byproduct of purine metabolism. But not all proteins are equally harmful, according to Dr. Haricharan, reported The Indian Express.

One notable byproduct of purine breakdown is uric acid. Dr. Haricharan stated that elevated uric acid levels can raise the chance of developing conditions like kidney stones, arthritis, and gout.

Red meat (beef, lamb, and pork), organ meats (liver, kidneys, and other organ meats), some seafood (anchovies, sardines, mussels, and scallops), alcohol (beer and distilled liquors), sugary drinks (sodas and sweetened beverages containing high-fructose corn syrup), and processed foods are among the foods that are high in purines.

Reducing these sources can aid in uric acid management. According to Dr. Haricharan, plant-based proteins (such as beans, lentils, and tofu) typically have lower purine levels and are less likely to cause a noticeable rise in uric acid levels.

What should you eat instead?

Limiting foods high in purines is important, but completely avoiding protein may result in muscle loss and nutritional deficiencies.

"If you have high uric acid, you don't have to completely avoid protein, but you should be careful about the kinds and quantities of protein you eat.

A well-balanced diet to lower uric acid:
• Moderate consumption of plant-based and dairy-based low-purine proteins.
• Drink less alcohol and sugary drinks and stay properly hydrated.

Avoid processed foods, beverages, and alcohol. Cut back on red meat intake, as per Dr Aashish Chaudhry, managing director, senior consultant, and head of the department of orthopaedics and joint replacement, Aakash Healthcare, to reduce uric acid concentration in the blood.

FAQs

Does eating more protein directly increase uric acid?
Not necessarily. Purines, which are found in certain high-protein foods such as red meat and organ meats, increase uric acid levels, not protein itself.

Is there a safer protein option if I have high uric acid?
Plant-based proteins such as tofu, beans, and lentils, as well as dairy products, contain fewer purines and are therefore safer.