The Truth About Keto and Gout

Fructose is a type of sugar known to increase blood uric acid levels. Consistent observational studies show an association between an increased risk of gout and fructose consumption. ^{[7] [8]}

Your body breaks down fructose, releases purines, and produces uric acid, which leads to the formation of crystals in the joints and fluids. ^[9] This suggests that your sugary soda may have a lot more to do with gout than your steak.

Many health researchers and experts claim that as sugar consumption spiked in society, so did gout. ^[10]

There’s also insulin to consider. Elevated blood insulin levels can increase uric acid levels, potentially by reducing the excretion of uric acid by the kidneys. Elevated blood insulin levels come along with a diet high in refined carbs and sugar. A ketogenic diet is known to stabilize insulin levels. 

So, Can Keto Improve Gout?

Dietary factors might only play a minor part (about 12% of cases) in the development of gout. By the same token, changing the nutrients you consume influences your cellular functioning. The ketogenic diet ditches that sugar burden, lowering inflammation and insulin levels. In 2017, researchers at Yale University examined how ketosis affects NLRP3 inflammasome—the protein complex that triggers the inflammation associated with gout. Human and animal studies reveal that following a ketogenic diet lowered the inflammation of the joints. ^[11]

Trans fats, refined carbohydrates, sugar, and alcohol are among the foods shown to promote inflammation, a key player in various chronic diseases and the degradation of bone health. ^[12] Optimal metabolic and bone health also requires nutrients like magnesium, vitamin K2, and healthy fats.

The ketogenic diet can work wonders for weight loss, which is one of the most effective ways to lower uric acid levels and prevent gout flare-ups. 

Short-term studies concluded there was a temporary rise in uric acid during the first few weeks of starting a strict low-carb diet; however, the effects disappeared after around six weeks. Countless doctors report their patient’s uric acid levels returned to baseline or lower after four-six weeks on keto. ^[13]

Research shows no drastic change in uric acid levels in people following a low-carb diet over several months or years. One study even showed uric acid went down significantly after six months on low carb, suggesting a reduced risk. ^{[14] [15]}

If you’re dealing with gout, you might choose to limit or avoid organ meats and be mindful of your purine intake in general. This doesn’t mean that eating meat causes gout. ^[16]

The bottom line? Purine intake alone isn’t enough to trigger gout attacks. Nutrients, minerals, and healthy fats found in purine-rich foods like seafood and liver could actually help prevent gout flares.

Moreoever, a ketogenic diet isn’t necessarily high in meat. Ketogenic and low-carb diets that are higher in meat are miles apart from a meat-heavy standard American diet. The quality of the meat and the diet as a whole matter.

The symptoms of gout can present without any crystals, so many people believe gout is more likely attributed to inflammation, liver problems, and fructose and sugar intake than meat consumption. If indeed sugar and refined carbohydrates significantly heighten the risk of gout, it stands to reason that a ketogenic diet could be a beneficial therapeutic tool to reduce that risk.

If you have gout or questions or concerns about gout, it’s always best to visit your healthcare practitioner.

To decrease your risk of gout, it’s best to:

• Limit alcohol
• Minimize sugar and refined carbs
• Lose excess weight
• Improve metabolic syndrome
• Stay hydrated
• Exercise

In conclusion, a well-formulated ketogenic diet could potentially reduce the risk of gout in the long run, but more research is needed. 

Have you been dealing with gout? Do you follow a ketogenic diet? Share your thoughts and experiences with the Keto community.