If you have gout, do all you can to avoid foods high in purines. Here’s what to watch out for.
You may take medicine to control your symptoms and stop flare-ups if you have gout, a painful form of inflammatory arthritis. But you can also help yourself avoid gout symptoms by watching what you eat and drink.
The National Institute of Arthritis and Musculoskeletal and Skin Diseases says that gout is caused by having too much uric acid in your blood. This can make your joints swell and hurt. When your body breaks down chemicals called purines, which are naturally found in many foods, uric acid is made.
As part of your treatment for gout, the American College of Rheumatology (ACR) suggests cutting down on foods that are high in purines. Here are some foods and drinks you should avoid.
Pork rinds are a beloved snack for many following low-carb or keto diets. But if you have gout or are at risk for it, you may be wondering – can pork rinds cause gout? Let’s take a closer look at the potential link between these crunchy pig skins and this painful joint condition.
What is Gout?
Gout is a form of inflammatory arthritis caused by excess uric acid in the body. Uric acid is created when purines, a substance found in some foods, are broken down.
Normally, uric acid is filtered out by the kidneys. But when there’s too much uric acid, it can crystallize and deposit in the joints, especially the big toe. This causes sudden, severe pain, swelling, and tenderness known as a gout attack or flare-up.
Gout affects over 8 million Americans Risk factors include obesity, diabetes, high blood pressure, kidney disease, and family history Diet also plays a major role. Foods high in purines and alcohol can trigger painful gout episodes.
Do Pork Rinds Contain Purines?
Purines are present in various amounts in different meats and seafood. Generally, organ meats like liver have the highest purine content.
Pork products contain a moderate amount of purines, around 100-200 mg per 100g. However, purine content can vary based on the specific cut of pork.
According to the USDA, a 1 oz (28g) serving of pork rinds contains about 17 mg of purines This is considerably less than high-purine foods like organ meats
However, those prone to gout are advised to limit total daily purine intake to 100-150 mg or less. For these individuals, even moderate sources like pork rinds may need to be restricted.
Can Pork Rinds Trigger Gout Flare-Ups?
For most people, consuming pork rinds in moderation is unlikely to directly cause gout or attacks. However, they may contribute to flare-ups in those with the following risk factors:
- Diagnosed gout
- Recurrent gout attacks
- Family history of gout
- High uric acid levels
- Impaired kidney function
- Obesity
- Hypertension, diabetes, or metabolic syndrome
People with multiple risk factors likely need to minimize dietary purines from all sources, including pork rinds. For them, even moderate amounts may tip uric acid levels over the edge.
However, individuals without specific gout risks can probably enjoy pork rinds sparingly without issue. Still, it’s wise not to overindulge in this high-sodium, high-fat snack.
Ways Pork Rinds Could Exacerbate Gout
Beyond just purines, here are other ways pork rinds may promote gout:
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Dehydration – Their high sodium content can cause fluid loss and dehydration. Dehydration makes it harder for kidneys to excrete uric acid.
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Weight gain – Frequent snacking on fatty pork rinds can contribute to obesity, a major gout risk factor.
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GI issues – Greasy, hard-to-digest pork rinds could theoretically cause indigestion, constipation, or diarrhea. GI problems make gout worse.
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Displacing healthier foods – Overdoing pork rinds may displace fruits, veggies, and low-fat proteins that help fight gout.
Overall, those prone to gout attacks should be cautious with pork rinds and mindful of overall diet quality.
Healthier Snack Alternatives
If you’re at risk for gout, consider these crunchy low-purine alternatives to pork rinds:
- Air-popped or stovetop popcorn
- Roasted chickpeas or edamame
- Nuts like almonds, pecans, or peanuts
- Seeds such as sunflower or pumpkin
- Rice cakes or rice crackers
- Oven-baked veggie or kale chips
- Whole grain crackers
- Fruits like apples with nut butter
- Raw vegetables with hummus or guacamole
- Hard boiled eggs
- Greek yogurt with nuts and fruit
Avoidance of high-purine foods can help prevent gout attacks. But it should be combined with staying hydrated, losing excess weight, limiting alcohol, and taking any prescribed uric acid medications. Discuss your diet with your doctor to keep gout in check.
The Bottom Line
Pork rinds contain a moderate amount of purines, much less than organ meats. For most people, occasional pork rind snacks are not likely to directly cause gout or flare-ups. However, those with frequent gout episodes or multiple risk factors may need to minimize all purine sources, including pork rinds. Their sodium, fat, and calories could also exacerbate gout indirectly. Overall, limiting pork rinds and opting for low-purine snacks is prudent for anyone prone to high uric acid levels and gout.
Gout Treatment and Diet
Avoiding purine-rich foods is only part of your gout treatment. The ACR also recommends losing weight to help your gout symptoms. Slow and steady weight loss is best. If you lose weight too quickly, the amount of uric acid in your body may rise. The best diet is one that is made up of foods that are high in fiber and low in fat and sugar. Talk to your doctor about how to create a gout diet that’s right for you.
5 Drinks That Can Increase Your Gout RiskDiscover the drinks to avoid for preventing gout in our latest video guide!
The ACR recommends everyone with gout limit the amount of alcohol they drink. Researchers say that people who don’t drink have lower uric acid levels and are less likely to have gout flare-ups. This is what the group’s 2020 gout management guidelines say.
According to the Arthritis Foundation, the process of digesting any kind of alcohol raises your uric acid levels. Beer in particular is risky because it also has a high purine content.
Animal protein is a big source of purines. Researchers who’ve measured the purine content of different foods have found them in every kind of meat they tested. Many low-purine gout diets, like the one described by the Mayo Clinic, have you eat less red meat, including beef, pork, and lamb, and more poultry. You may need to experiment to see which kinds of animal protein you can tolerate, and in what amounts.
Organ meats like kidneys, sweetbreads, and liver are high in purines, which can make gout pain worse. People who have gout should maybe stay away from these foods.
Some seafood is higher in purines than others. A lot of different kinds of fish and shellfish, like mussels, oysters, scallops, shrimp, roe (fish eggs), sardines, tuna, and trout, are at the top.
Talk to your doctor to find out if eating certain types of seafood may be better for you than the bad. Some, like salmon, contain heart-healthy fats.
Beware! Medications that Cause Gout Attacks
FAQ
What happens if you eat too many pork rinds?
Does pork cause gout to flare up?
Can you eat pork bacon with gout?
Does pork cause gout?
Pork has moderately high amounts of purines , however. Purines are compounds that produce uric acid when digested. Uric acid can build up in your joints and cause gout. Eating a lot of pork and other kinds of red meat, including organ meats like liver and kidney, increases your risk of recurrent gout attacks.
Does eating frozen meats cause gout?
Consuming frozen meats per se does not raise your chances of getting gout attacks. It is the type of meat that plays a more important role. Organ meats, game meats, and red meats, including beef, lamb, and pork, are more likely to cause an acute attack of gouty pain.
How much pork should I eat if I have gout?
The AHA recommends limiting servings of pork to 3 ounces. This is about the size of a deck of cards. Purine content per 100 g of pork. If you have gout, avoid high-purine cuts of pork and high-purine pork products. Choose cuts and pork products that have less purine and eat them in moderation. Remember that cooking method also matters.
Are pork rinds bad for you?
Pork rinds contain high levels of saturated fat and cholesterol, which can raise your LDL (the “bad” kind of cholesterol) levels. If you choose to eat pork rinds, consider looking for brands that do not contain artificial preservatives and flavorings and have lower sodium levels.