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Gout Care By Smith & Smith Est.1998


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Key Points About Walnuts
and Gout / Arthritis:

  • Walnuts contain plenty
    of Omega-3

  • Walnuts can be a part of a
    very healthy Gout and Arthritis

  • Walnuts contain healthy sources
    of fat when consumed correctly

  • Walnuts contain powerful
    anti-inflammatory properties*

  • Walnuts can provide a gout-
    friendly alkaline protein source

  • Raw walnuts provide the
    safest source for Gout and
    Arthritis sufferers

  • Are Walnuts Good For Gout and Arthritis Sufferers?

    walnuts and gout

    According to the Arthritis Foundation National Office:

    "With their high ALA content, walnuts head the nut pack in omega-3 content, and researchers studying their effects have found they lower C-reactive protein (CRP), a marker of inflammation linked to increased risk of cardiovascular disease and arthritis. Eating walnuts regularly can lower cholesterol, relax blood vessels to lessen stress on the heart, improve metabolism, aid in the control of diabetes, and reduce blood pressure.


    Walnuts have a hefty texture that makes them a good centerpiece in meatless dishes. They can be pricey so Moore likes to combine them with other healthy foods. Try a simple stir-fry of broccoli, walnuts and chopped garlic with a few squeezes of lemon juice."

    Nuts and Inflammation:

    In a study of more than 5,000 people, investigators from Brigham and Women's Hospital have found that greater intake of nuts was associated with lower levels of biomarkers of inflammation, a finding that may help explain the health benefits of nuts. The results of the study appear July 27 in the American Journal of Clinical Nutrition.

    "Population studies have consistently supported a protective role of nuts against cardiometabolic disorders such as cardiovascular disease and type 2 diabetes, and we know that inflammation is a key process in the development of these diseases," said corresponding author Ying Bao, MD, ScD, an epidemiologist in BWH's Channing Division of Network Medicine. "Our new work suggests that nuts may exert their beneficial effects in part by reducing systemic inflammation."

    Among all nuts, Walnuts could be considered the King, providing all sorts of benefits for our health. Just 1/4 of a cup yields more than 100% of the daily recommended value of plant-based omega-3 fats, in addition to the host of other vitamins and nutrients packed inside.

    Resist the urge to remove the outer layer of the shelled walnut. While it may be a tad bitter, it is one of the healthiest parts to consume. Be sure to find organic and raw resources for maximum benefit.

    Our Suggestions:

    While we are not big believers in solely following a low-purine diet, it is still worthy to note that many nuts and seeds are extremely low in purines. It is important to understand that adding heat and oil products to raw nuts can dramatically change this fact.

    As with any food, healthy or otherwise, moderation and balance remains important.


  • Buy nuts and seeds whole, not sliced or chopped
  • Buy them raw. Avoid roasted or heated in any way.
  • Buy them as fresh as possible, preferably a store with a high volume turnover in stock.
  • Store them in airtight containers inside of the fridge.
  • If you consume almond milk, make it yourself. It is easy and you avoid store bought, unhealthy addtions.

  • Warm Red Cabbage Salad

  • 1 tablespoon extra-virgin olive oil
  • 4 cups red cabbage, thinly sliced (about 1/4 large head)
  • 3/4 teaspoon caraway seeds
  • 1/2 teaspoon Himalayan Salt
  • 1 crisp, sweet apple, such as Braeburn or Gala, cut into matchsticks
  • 1 shallot, minced
  • 1 tablespoon Dijon Mustard
  • 1/2 teaspoon of freshly ground pepper
  • 2 tablespoons chopped walnuts (you can dry toast them on low heat if they are fresh and raw as suggested)

    Heat oil in a large saucepan over medium heat. Add cabbage, caraway seeds and salt. Cook, covered, stirring occasionally, until tender, 8 to 10 minutes. Remove from the heat. Add apple, shallot, vinegar, mustard and pepper and stir until combined. Serve sprinkled with walnuts.

    Walnut Olive Miso Sauce

  • 10 oil-cured black olives, pitted and chopped
  • 3 garlic cloves, peeled
  • 1/2 cup of extra virgin olive oil
  • 1 1/4 cup of toasted walnuts, chopped
  • 1 1/2 tsp of miso
  • 1 tablespoon of tahini
  • 1/4 tsp of oregano
  • juice of 1/2 a lemon

  • If you have a mortar and pestle, use it to smash the olives and garlic together. Put the olive oil in a small saucepan and stir over low heat until aromatic (about a minute or so). Remove from heal and add the walnuts, miso, tahini, oregano, and lemon juice. Serve or cover and store refrigerated for a few days.

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