Fried Foods and Gout: The Connection
Gout is an extremely painful form of inflammatory arthritis often triggered by excess uric acid crystals building up in the joints. Diet plays a major role in gout flares, and fried foods are one culprit to watch out for.
Purines Lead to Uric Acid Buildup
High levels of uric acid in the bloodstream are what cause gout symptoms. Purines are chemical compounds found in some foods that raise uric acid when broken down in the body. Fried foods can be high in purines.
Foods like organ meats, shellfish, and some seafood have very high purine counts. But other sources like fried foods and fatty red meats also contribute to uric acid production.
Inflammation Worsens Gout
Fried foods not only contain purines but also pro-inflammatory fats and compounds. Inflammation makes gout pain and flare ups much worse. Saturated and trans fats found in many fried menu items and fast foods promote whole-body inflammation.
Frying also produces advanced glycation end products (AGEs), compounds that trigger damaging oxidative stress and inflammation. Ongoing inflammation from fried foods makes gout more likely to flare.
Specific Fried Foods to Avoid with Gout
In addition to having high purine, fat, and AGE content, some popular fried foods present other issues for gout sufferers:
Fried Chicken
Fried chicken checks all the wrong boxes for gout nutrition. The breading adds carbs that boost uric acid. The frying method introduces inflammatory compounds. And as poultry, fried chicken contains moderate purines.
French Fries
French fries are another combination of starchy carbs and oils from frying that make gout symptoms worse. Salting fries adds sodium that disrupts fluid balance and kidney function, further hampering proper uric acid removal.
Fried Fish
Fish can be a healthy protein source but fried preparation changes that. Battering or frying adds unnecessary carbs, oils, and inflammation. And some fish are higher in purines than others.
Fried Cheese
Whether mozzarella sticks, jalapeno poppers or other fried cheese dishes, these items mix dairy fat and sodium with starchy coatings and more omega-6 oils. The combination overworks the kidneys and promotes gout flares.
Healthier Approaches to Favorite Fried Foods
Completely avoiding all fried foods may seem difficult and unfair for those wanting to prevent gout symptoms. Here are some healthier preparation tips for favorite fried menu items:
Try Oven-Frying
Oven "frying" uses far less oil compared to deep frying. Coat foods in egg whites and breadcrumbs and bake until crispy. Spritz with olive oil cooking spray for a touch of crispy texture.
Emphasize Plant-Based Foods
Focus meal planning on unprocessed plant foods like fruits, vegetables, whole grains and beans. These foods are full of nutrients but contain no purines or inflammatory compounds.
Use Anti-Inflammatory Oils
Saute or roast vegetables and lean proteins in olive, avocado or walnut oil instead of soy, corn, and vegetable oils. The plant-based fats in these oils help resolve inflammation.
Limit Sodium
Avoid adding extra table salt to foods and limit salty condiments like ketchup. Check nutrition labels and choose lower sodium packaged goods.
Lifestyle Changes for Reducing Gout Flares
While diet plays a major part, other lifestyle factors affect gout management. Making adjustments in these areas can help minimize flare up frequency and intensity:
Achieve/Maintain a Healthy Body Weight
Carrying excess weight strains joints and correlates strongly with higher uric acid levels. Losing even a modest amount of weight can quickly improve gout status.
Stay Well Hydrated
Dehydration concentrates uric acid levels in the body. Drinking plenty of water and herbal teas helps flush uric acid out through urine.
Limit Alcohol Intake
All types of alcohol interfere with proper kidney function and dehydrate the body. At most, men should drink one to two servings daily while women should stick to just one.
Quit Smoking
Smoking is an independent risk factor for developing gout. The toxins and poor circulation caused by smoking increase the likelihood of painful gout attacks.
The Takeaway on Fried Foods and Gout
While no food alone definitively triggers gout, the purine content, inflammation, and dehydration caused by typical fried foods make them risky for those managing gout. People wanting to avoid gout flares are best served by emphasizing whole, plant-dominant nutrition.
That said, enjoying healthier preparations of favorite foods in moderation may still be possible with attention to other lifestyle habits. Working with a dietitian and physician ensures the best personal balance for reducing gout attacks over the long-term.
FAQs
Why are fried foods bad for gout?
Frying adds inflammatory fats, sodium, and advanced glycation end products that promote gout flares. Battered foods also add starchy carbs that increase uric acid production.
What foods should you avoid eating fried?
Avoid fried chicken, fish, fries, cheese, and other fatty meat items. These are all high in substances that make gout worse like purines, saturated fats, and sodium.
Is it ok to oven fry foods instead?
Yes, oven frying uses little to no oil so foods like chicken and fries won’t contain as many inflammatory compounds. Just avoid salty, starchy coatings.
Do plant-based fried foods like tempura impact gout?
Fried veggies and tofu won't contain purines, but the starch and oil used can still promote inflammation. Eating these in moderation is likely fine for most with gout.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment