常常喜乐
人 若 賺 得 全 世 界 、 賠 上 自 己 的 生 命 、 有 甚 麼 益 處 呢 ． 人 還 能 拿 甚 麼 換 生 命 呢 。
Beans are a nutrient-rich protein source.
A low-purine diet can help limit incidences of gout for those who are prone to this condition. Many protein sources tend to be high in purines, however, making it potentially difficult for people to get the protein they need while limiting purines. Beans tend to be a better choice than meats -- although they are still moderately high in purines -- since they have a lower fat content.
Beans and a Low-Purine Diet
In terms of elevating the risk of gout, the effect of purines from plant foods appears to be less than that of purines from animal-based foods, according to a study published in the 2011-2012 issue of "Annals of Rheumatic Diseases." This means it is more important to limit purines from meat than those from beans. Because obesity is linked to gout and most meats tend to be high in both fat and purines, this could account for some of the difference in the effects of animal- and plant-based sources of purines. This doesn't mean you can eat an unlimited amount of beans, however; you still need to take their purine content into consideration.
Lowest-Purine Beans
Based on a serving size of 1/2 cup of cooked beans, the purine content of beans ranges from 19 to 75 milligrams, making them low to moderate purine foods. Among the better choices are garbanzo beans, with 19 milligrams of purines per 1/2-cup serving; lima beans, with 49 milligrams; red beans, 55 milligrams; and pinto beans, 57 milligrams.
Higher-Purine Beans
Black-eyed peas, lentils and great northern beans have more than 70 milligrams per serving, and small white beans, split peas and soybeans all have more than 60 milligrams of purines per serving. This is still lower than the purine content of meat or fish, which is more than 100 milligrams per 3.5 ounce serving, but you should opt for lower-purine beans more often than these types of beans.
Recommended Intake
Drugs.com recommends limiting your consumption of beans to no more than 1 cup per day and your consumption of meat, poultry and fish to no more than 4 to 6 ounces per day when following a low-purine diet. You can make up the rest of your protein needs from low-fat dairy products, nuts and peanut butter and eggs, all of which are low in purines.
http://healthyeating.sfgate.com/kind-beans-good-low-purine-diet-10856.html
There is a public perception that eating soybeans can increase the risk of gout and can potentially trigger acute attacks for those already suffering from the disease. Most people believed this because beans are high in protein, concluding that consumption of high protein leads to high uric acid in the blood leading to gout.
“This is not true as revealed by numerous scientific studies,” said Elmer E. Enicola, researcher from the Institute of Plant Breeding, University of the Philippines Los Baños (IPB-UPLB) in a seminar on soybeans organized by the Bureau of Agricultural Research (BAR) last January 29, 2014.
Enicola is not a medical practitioner and, as mentioned in his presentation, the seminar aims mainly to inform the public by presenting the latest studies on soybean consumption. “I’m very interested in this topic since conventional wisdom can limit bean consumption in the country,” he added. He presented “Soybeans and Gout” as a public seminar to correct one of the most known anecdotes attributed to eating soybean and soy-based foods.
He described how gout develops in the human body, which is likely to occur when there is excess uric acid in the blood. The uric acid builds up in the fluid around the joints leading to the formation of uric acid crystals which may cause the joint to swell and become inflamed. Gout is also known as “podagra” when it involves the big toe. Enicola discussed that gout can be acute or chronic. “It’s acute if only one or a few joints are affected, mostly like it’s either the big toe, knee, or ankle joints. It becomes chronic when there are repeated episodes of pain and inflammation and that more than one joint is affected leading to damage and loss of joint motion,” Enicola said.
In the presentation, he explained how gout may be a consequence of high uric acid in the blood. Uric acid is the waste product from the metabolism of purines. What then are purines? Where do they come from?
“Some purines are made by the body itself since purines are part of the chemistry of the human body. But aside from that, purines can also come from the food we eat,” Enicola said. Among the foods that were categorized with high levels of purines and are best to avoid are: liver, kidney, anchovies, sardines, mussels, bacon, scallops, and beer.
Purines from the body and those from the food that we consume form the uric acid in the blood. This eventually builds up in the joints only if the body cannot keep up with excreting out the uric acid. “But this does not immediately result to gout as this requires triggers that build up uric acid in the blood,” Enicola said.
Prior studies show that eating legumes are not associated with gout, even if some legumes have low to moderate levels of purines like stringbean, chickpea, and mungbean; and soy food such as tofu. This is because the purine content of legumes is not as high as those coming from animal-based foods.
“Results of some of the most recent studies and even existing data show that there is no reason why the public, with or without gout, should avoid eating soybeans and soy-based foods when in fact, they provide plentiful amounts of high-quality protein,” Enicola added.
Enicola presented several scientific studies to support the claim that intake of purines from animal sources increases the risk of gout.
In a 2004 study, “Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men”, the results reveal that higher levels of meat and seafood consumption are the ones associated with increased risk of gout. Meanwhile, moderate intake of purine-rich vegetables or protein is not associated with increased risk of gout.
Another study in 2005, “Intake of Purine-Rich Foods, Protein, and Dairy Products and Relationship to Serum Levels of Uric Acid,” found that higher levels of meat and seafood consumption are associated with higher serum levels of uric acid.
In a more recent study in 2012, wherein purine-rich foods, protein intake, and the prevalence of hyperuricemia were looked into, it showed that the “intake of soy products (bean curd/tofu, fried bean curd, vegetarian chicken, and bean curd cake and soy milk) was associated with lower risk of hyperuricemia.”
Also, it was reported that seafood intake (fish and shellfish combined) was associated with higher prevalence of hyperuricemia.
With these significant findings, Enicola enjoined the public to watch what they eat and modify certain dietary consumptions to include eating “purine-rich” vegetable food from plants like soybean. He also encouraged the public to limit the intake of high purine foods, most of which come from animal source (red meat and liver), and include legumes (including soyfoods) in the daily diet.
Being the focal agency of the Department of Agriculture (DA) for the Soybean R&D Program, BAR is consistent in its promotion of the healthful benefits of soybean and their impact on the soybean industry in the country. Currently, the bureau is supporting the implementation of various soybean projects (production and processing) to further boost the industry and make the public aware of the benefits of eating soybean.
http://www.bicolpulse.com/across-ph/1265-soybean-does-not-raise-risk-of-goutstudies
