Purine is a natural compound produced by the body that is also found in certain foods. There are many different types of naturally occurring purines, including theobromine, theophylline, caffeine and xanthine. Purines form the building blocks of DNA and, according to the U.S. National Aeronautics and Space Administration, may have hitched a ride to earth on extraterrestrial meteorites. In the human body, purines are converted into uric acid. High levels of uric acid in the body is associated with an increased risk of developing kidney stones and a form of arthritis known as gout. If this describes you, talk to your doctor or a certified nutritionist on how to safely limit your purine intake.
Foods with High-Purine Content
Meats contain a lot of purine, particularly organ meats such as kidneys, liver, brain, tongue and other glands collectively referred to as “sweetbreads.” According to drugs.com, this includes mincemeat, gravy, bullion, consume, broth and similar meat-derived products. Several examples of seafood are also high purine foods, namely mackerel, herring, sardines, mussels, scallops, anchovies and roe, or fish eggs. The meat of game birds, such as goose, duck and partridge, also contain high amounts of purines, as well as dark chicken meat. Both baker’s and brewer’s yeast has a place on this list, which means beer does too. If you have a sweet tooth, Mary D. Martino, N.D., author of "Natural Health: Alternatives and Prevention of Disease,” wants you to know that soda, jam, jelly, candy, cake, cookies, ice cream and anything that contains high-fructose corn syrup contains high levels of purine.
Medium Level Purine Foods
Chicken, pork, lamb and beef contain moderate amounts of purine, as do other fish and shell fish not previously mentioned in the high-purine group of foods. Legumes, such as peas, beans and lentils, oats, wheat bran and breads and cereals made from whole grains are also medium-purine foods. In terms of vegetables, mushrooms, spinach, cauliflower and asparagus belong on this list. Dark fruits and fruit juices without added sugar contain moderate amounts of purine.
Low-Purine Foods
Many dairy products are low in purine, including eggs, and low-fat milk, cheeses and puddings. Other foods considered low in purine include rice, pasta, white flour or refined breads and cereals, vegetable-based broth and cream-style soups made with low-fat milk. Vegetables not previously mentioned are usually low in purine.
Impact of Cooking
Cooking high-purine foods using any specific method is not a reliable strategy to reduce purine absorption. In fact, Laura A. Coleman, author of Nutrition and Rheumatic Disease, says that some studies have shown that these compounds surrender to the cooking water when boiled, but other studies show greater absorption from cooked purine-containing foods.
