A deep dive into these diets and the affect they might have on uric acid levels
Low-carb diets like keto and carnivore have become incredibly popular for weight loss, blood sugar control, and overall health. But one question that often comes up is whether these diets can increase uric acid levels, and potentially raise the risk of Gout.
The answer is: yes, they can, but usually only temporarily. Let’s take a closer look at why this happens and what you can do about it.
What is uric acid and why does it matter?
Uric acid is a waste product created when your body breaks down substances called purines. These are naturally found in your body, but also in certain foods, especially meat and seafood.
Normally, uric acid dissolves in the blood and is excreted through the kidneys. However, if levels become too high, it can form crystals in the joints, leading to painful conditions like Gout.
Why uric acid may increase on keto or carnivore
1. Ketosis affects uric acid excretion
When you start a keto diet, your body enters ketosis and produces ketones for energy. These ketones compete with uric acid for excretion in the kidneys, which can cause uric acid levels to rise, especially in the early stages.
2. Higher intake of purine-rich foods
Carnivore and many keto diets are naturally higher in foods such as:
- Red meat
- Organ meats
- Oily fish and seafood
These foods contain purines, which break down into uric acid and can contribute to higher levels.
3. Rapid weight loss
Many people experience quick weight loss on keto. While this is often a benefit, it can temporarily increase uric acid production as fat stores are broken down.
Is there a real risk of gout?
For most people, this increase in uric acid is short-term and manageable. However, if you already have a history of Gout, you may be more likely to experience a flare, particularly during the first few weeks of starting the diet.
The good news is that:
- Uric acid levels often stabilise after the adaptation phase
- Some people even see improvements over time
- Better insulin sensitivity may help regulate uric acid long term
How to reduce the risk of gout
If you’re following a keto or carnivore diet, there are a few simple ways to minimise any increase in uric acid:
- Stay well hydrated to support kidney function
- Introduce dietary changes gradually rather than all at once
- Avoid overconsumption of organ meats in the early stages
- Limit alcohol, especially beer
- Maintain a balanced electrolyte intake
Should you monitor your uric acid levels?
If you’re making significant dietary changes, it can be helpful to keep an eye on your uric acid levels, especially if you:
- Have a history of Gout
- Are experiencing joint pain or swelling
- Are losing weight rapidly
Home testing kits can make it easy to track changes and spot any potential issues early.
Final thoughts
Starting a keto or carnivore diet can lead to a temporary increase in uric acid levels, but for most people, this settles as the body adapts.
By staying hydrated, easing into the diet, and monitoring your health, you can enjoy the benefits of low-carb living while minimising any risks.