This page about (yogurt) yoghurt and gout was last reviewed or updated on 7 Novmber 2018
This is page 2 of our (yogurt) yoghurt and gout pages. If you have arrived here before reading the first page, we recommend you read the first page first. Click back to here at the bottom of the first page
WHAT IS IN YOGHURT (YOGURT) THAT COULD LOWER URIC ACID ?
What is it in yoghurt that would do it? Most likely the same nutrients as in milk that are thought to lower uric acid.
Firstly. the milk proteins casein and lactalbumin. Most protein in yoghurt is casein. Although they have been shown to lower uric acid. you need a lot of them to do this. In one study on the first page of yoghurt women ate 30 grams but did not lower uric acid. In another, but in another study, folk who ate 80 grams did. In one cup of full fat Greek yoghurt there are around 18 grams of protein. And there is more in Greek yoghurt than other yoghurts
Secondly. orotic acid. But how much orotic acid is in yoghurt? It has been found that during the preparation of commercial yoghurt from milk the concentration of orotic acid fell from 8.2 mg/100ml in milk to 4.6 mg/ 100 ml in yoghurt. By another measurement (1) it fell by about half too. That still seems to be enough to have an effect, if orotic acid in milk lowers uric acid by promoting uric acid excretion. If you eat yoghurt regularly say at least once every 2 days you could well get results. Others have, say studies.
We do not know to what extent yoghurt might lower uric acid. All we have is the positive information from the population studies mentioned on the first yoghurt page And we have the positive dairy studies. No one has yet done an intervention study where yoghurt is fed frequently and uric acid levels in the blood are measured.
When yoghurt is made, milk is heated to a temperature of 85 degrees C (185 degrees F) for 30 minutes. Does that affect milk’s proteins which are thought to lower uric acid? No because the temperature is not high enough to destroy milk’s proteins which are likely to be at least partly responsible for yoghurt’s lowering effect on uric acid.
YOGHURT AND GOUT - ANOTHER GOOD REASON FOR EATING YOGHURT
Finally, yoghurt is a good idea for one more major reason. High quality yoghurt contains scores of beneficial bacteria that boost your gut health. The gut includes the small intestine. Since the intestines are dissolving about 30% of your uric acid it makes sense to keep them in good shape.
Make you own high quality yoghurt for more of the pro gout fighting ingredients like the milk proteins. There is plenty on the Internet and YouTube about this and it should be better than the commercial yoghurt you may buy.
Boost your yoghurt’s anti uric acid properties. Although most protein in yoghurt is casein, there is some lactalbumin. For more lactalbumin, add some whey protein powder to your yoghurt. You will increase its lactabumin, which is a whey protein, and thus your yoghurt’s anti uric acid properties/
Higher quality milk has more of the proteins that might well lower uric acid and will make better yoghurt Which cows have the most protein in their milk? More protein means especially more casein. There are many claims for cows, but I’d say the highest in protein are probably the Jersey, (click and scroll down for a story on Jersey cows and gout), Guernsey and Brown Swiss.
Greek yoghurt for gout? Greek yoghurt has the most protein of the yoghurts and it is regarded as high quality. It contains about two or three times the protein of the others. And its protein is casein. It has no whey and this lactalbumin.
But it also has a high amount of saturated fat. In the gout and uric acid studies on dairy foods and milk it is noticeable that those with saturated fat do not perform as well as the low fat, low calorie, skimmed versions. So go for non-fat Greek yoghurt, And perhaps add whey to add lactalbumin.
YOGHURT AND GOUT CONCLUSION
So will yoghurt lower your uric acid? It might a little, especially if you eat a good quality yoghurt at least every other day, and perhaps with the added fruit mentioned above. And you may do your intestines some good, from its beneficial bacteria, which is important because about a third of your uric acid is dissolved in the intestines.
Also worth noting, when you eat yoghurt you will not be eating something else that might raise your uric acid, and yoghurt will not do that So it’s good for gout prevention too.
YOGHURT AND GOUT > RELATED PAGES
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(1) Abstract Motyl T, Krzemiński J, Podgurniak M, Witeszczak C, Zochowski P. Variability of orotic acid concentration in cow’s milk. Endocr Regul. 1991 Jun;25(1-2):79-82.