Pork rinds are a popular salty snack made by deep frying pig skin until it becomes light and crispy. With their high protein and low carb content pork rinds have surged in popularity among followers of low-carb diets. However some people worry whether eating pork rinds could provoke gout flares. In this article, we’ll take an in-depth look at the science on pork rinds and gout.
What are Pork Rinds?
Pork rinds, also known as pork scratchings or chicharrones, are made by slicing pig skin into small pieces, and then frying or baking them until puffed and crispy The end result is a crunchy, savory snack that is low in carbohydrates yet packed with protein.
Pork rinds have been consumed for centuries across many cultures. In America, they are traditionally seasoned with just salt, but they can also be spiced with flavors like barbecue, chili lime, and nacho cheese. Plain pork rinds contain high amounts of fat, so reduced fat varieties are also available.
Can Eating Pork Rinds Cause a Gout Flare?
Gout is a form of inflammatory arthritis caused by excess uric acid buildup in the body. Uric acid comes from the breakdown of compounds called purines. High levels of uric acid cause painful gout flares when needle-like urate crystals deposit in joints.
Pork rinds contain moderate amounts of purines. The skin of the pig contains more purines than leaner cuts of pork. But consuming pork rinds alone is unlikely to directly provoke a gout attack.
However, they may contribute to gout flares in those with pre-existing hyperuricemia. People prone to gout need to watch total dietary purine intake. Eating high-purine foods regularly can push uric acid levels too high, increasing gout risk.
Purine Content in Pork Rinds
According to the USDA, a 1 ounce (28g) serving of pork rinds contains about 17 mg of purines.
In comparison, a 3 ounce serving of beef or lamb contains 135-175 mg of purines. Organ meats like liver and sweetbreads contain anywhere from 233 to 781 mg of purines per 3 ounce serving.
Experts recommend limiting daily purine intake to 100 mg or less for people prone to gout. While pork rinds are moderate in purines, eating large quantities could tip you over the recommended daily limit. It’s important to consider them as part of your total dietary purine intake.
What Factors Influence Gout Risk?
Gout risk is influenced by a variety of dietary and lifestyle factors. These include:
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Genetics – Family history plays a major role in gout risk. Certain genetic factors can raise uric acid levels.
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Gender – Men have higher uric acid levels and are more prone to gout. After menopause, women’s gout risk equals that of men.
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Obesity – Carrying excessive body fat, especially abdominal fat, is a risk factor for developing gout.
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Diet – Foods high in purines like meat, seafood and alcohol increase gout risk. Low dairy intake also increases risk.
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Medications – Certain diuretics, antihypertensives and immune modulating drugs are associated with gout flares.
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Health Conditions – Kidney disease inhibits uric acid excretion. Diabetes, hypertension and metabolic syndrome also increase gout risk.
As you can see, diet is just one piece of the gout risk puzzle. Focusing solely on purine counts in foods ignores other important contributors.
Can Pork Rinds Cause Gout if Eaten in Moderation?
For most healthy individuals, occasionally enjoying some pork rinds will not directly cause gout. We do many things in moderation that may slightly increase gout risk, like eating red meat or having an occasional beer.
However, for those already experiencing recurrent gout attacks, even moderate intake of pork rinds could exacerbate the condition. Individuals with gout need to be more vigilant about limiting dietary purines overall.
It comes down to understanding your personal tolerance threshold. Pay attention to any foods that seem to trigger gout flares for you. Avoid foods you are sensitive to. Work with your doctor to determine an appropriate purine limit tailored to your health status.
Tips for Incorporating Pork Rinds into a Gout Diet
If you want to eat pork rinds but need to limit purine intake, here are some tips:
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Enjoy pork rinds in moderation as part of a varied, balanced diet. Don’t overdo it.
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Choose reduced fat varieties to avoid excess calories and saturated fat intake.
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Opt for plain salted pork rinds rather than heavily seasoned flavored varieties which can contain hidden sugars and preservatives.
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Drink plenty of water to stay well hydrated and promote uric acid excretion.
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Avoid other high purine foods on days when you eat pork rinds.
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Take any prescribed gout medications as directed to reduce flare ups.
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Maintain a healthy body weight and exercise regularly.
Healthier Snack Alternatives to Pork Rinds
If you need to strictly limit dietary purines, there are many tasty low purine snack options, including:
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Fresh fruits like berries, oranges, grapefruit and cherries
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Raw veggies sticks made from carrots, celery, bell peppers and jicama
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Low fat dairy products like Greek yogurt and cottage cheese
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Nuts like peanuts, almonds and walnuts
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Seeds such as pumpkin, sunflower, flax and chia
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Air popped or low fat popcorn
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Rice cakes and crispbreads
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Hummus dip with carrot sticks or pita chips
Choosing plant-based snacks like fruits, vegetables and nuts ensures you get fiber, antioxidants and healthy fats too.
The Bottom Line on Pork Rinds and Gout
While pork rinds contain a moderate amount of purines, there is no definitive evidence linking their moderate consumption alone to gout attacks. However, people already experiencing frequent gout flares may need to watch intake of all purine-containing foods including pork rinds.
Rather than eliminating any single food from your diet, focus on enjoying a varied, balanced diet full of anti-inflammatory foods. Limit portions of high fat, fried snack foods like pork rinds. Stay hydrated, maintain a healthy body weight, and take gout medications as prescribed. Speak with your doctor if you need help managing gout through your diet. With the right lifestyle approach, you can keep gout flares at bay and still occasionally indulge in delicious snacks like pork rinds.
What Causes GOUT? (Meat Doesn’t Cause Gout) 2024
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 are high in both saturated fat and cholesterol, an unhealthy combination that can raise your low-density lipoprotein (LDL) levels — the “bad” kind of cholesterol. If you eat pork rinds, here are some things to consider: Look for brands that don’t contain artificial preservatives and flavorings and that are lower in sodium.