Grains High in Purine Content

Purines are present in the tissues of plants, animals and humans. They help form components of DNA and RNA, the building blocks of all cells in humans. Purines become uric acid when metabolized by the body; an over accumulation of purines, and by its metabolism of uric acid in the system, can lead to the development of gout. Protein dense foods contain the highest concentrations of purines, however, they can also be obtained from plant sources like grains.

Oats

Oats contain moderate levels of purine when compared to other sources of purine. Among grains, oats contain one of the highest purine contents, 94 mg per 100 g. It also provides a high concentration of fiber, vitamins and phytonutrients. The nutrient profile of oats helps lower cholesterol, stabilize blood sugar and support immune function. Oats are available in several different varieties: steel cut, rolled oats, oat groats and instant.

Whole Wheat

Whole wheat grain contains approximately 51 mg of purine per 100 g of food. The wheat bran and wheat germ of the grain provide the purine. Refined grain foods (bread, pasta, noodles, etc.), which remove these portions of the grain, contain lower concentrations of purine. Look for whole grain types of these foods if you want to increase the level of purine in your diet. Wheat flakes which can be prepared like oatmeal provide another option. Wheat berries have a light nutty flavor which compliments the flavors, sweet and savory, found in pilafs, salads and stuffings.

Millet

In the United States, it is a staple ingredient in bird food. Millet is more than bird food. It supplies 62 mg of purine per 100 g. The small round grain comes in red, white, gray and yellow varieties. It is consumed by people in China, Russia, India and South America. Millet can be combined with other grains or toasted prior to preparation to bring out its flavor.

Barley

Evidence of cultivated barley has been found in the tombs of ancient Egypt. It is one of the first grain crops to be cultivated by people. Barley provides 94 mg of purine per 100 g. It is a popular addition to soups and stews. Barley also gives variety and flavor when added to hot and cold cereals. It is available with the hull on and with the hull removed. The hulled variety retains more of the bran thus more nutrients and fiber, but it cooks very slowly.

Rye

Rye contains 51 mg of purine per 100 g. It is particularly high in fiber, which makes it a filling low-calorie choice for dieters. The high fiber content of rye also gives it a lower glycemic index making it a healthy food selection for diabetics and other people watching their blood sugar levels. Rye breads and crackers are two of the most common ways of including rye in the diet. Rye berries and rye flakes can also be added to oatmeal for increased flavor as well as nutrient density. Rye berries are rich in protein, potassium, iron and phosphorous.