Is Eating Ham Bad For Gout?

Gout is a common form of inflammatory arthritis caused by excess uric acid in the bloodstream. This uric acid can crystallize and deposit in the joints, leading to sudden and severe attacks of pain, swelling, and tenderness. While gout is manageable through medications and lifestyle changes, one key is following a gout-friendly diet that avoids foods high in purines

So is eating ham bad for gout? Let’s take a closer look

What is Gout?

Gout results from hyperuricemia, or high levels of uric acid in the blood. Uric acid is a waste product created when the body breaks down purines. Purines are natural substances found in some foods, especially certain meats and seafood.

In most people, uric acid dissolves in the blood and passes through the kidneys, where it leaves the body in urine. But in people with gout, uric acid builds up and forms needle-like crystals in the joints. This causes sudden and intense pain, swelling, redness, and tenderness in the affected joint, often the big toe.

While gout is more common in men over 40 who are overweight, it can affect anyone. Flare-ups are often triggered by foods high in purines, stress, dehydration, excessive alcohol use, injury, and certain medications or medical conditions.

What Foods Are High in Purines?

Purines are found in varying amounts in different foods:

• Organ meats like liver, kidneys, and sweetbreads have the highest purine content.

• Other meats like beef, pork, bacon, turkey, veal, venison, and seafood are high in purines.

• Some plant foods like asparagus, mushrooms, peas, lentils, and dried beans are moderately high in purines.

• Foods like eggs, whole grains, most dairy products, fruits, and vegetables are generally low in purines.

To prevent gout attacks, experts recommend limiting your total meat intake, especially organ meats and red meat. Seafood high in purines like anchovies, sardines, tuna, trout, and haddock should also be eaten in moderation.

Is Ham Bad for Gout?

Ham refers to meat from the upper leg or thigh of a pig. There are many kinds of ham, including:

• Fresh ham or pork leg
• Cooked bone-in ham
• Cured ham varieties like prosciutto, Serrano, Bayonne, etc.
• Deli-style ham
• Canned ham

In general, most ham contains a moderate amount of purines. A 3-ounce serving of cooked ham provides around 90 mg of purines. By comparison, the same amount of beef has around 80 mg of purines.

So while ham may not be as risky as organ meats or fish, it does contain a moderate amount of purines that could trigger gout attacks in some people. Those with severe gout may want to avoid ham entirely or limit intake to a few times per month.

However, having milder or well-managed gout may allow you to occasionally enjoy small amounts of lean ham if your body tolerates it well. The key is moderation.

Tips for Enjoying Ham If You Have Gout

If you want to consume ham safely with gout, keep these tips in mind:

• Eat it only occasionally, no more than 2-3 times per month.

• Stick to leaner cuts like ham steak or boneless, 97% fat-free deli ham. Avoid fatty or processed types like ham hocks or sausage.

• Limit portion sizes to 2-3 thin slices (around 3 ounces).

• Avoid the ham fat drippings or outer coatings.

• Bake or grill ham instead of frying.

• Skip ham sandwiches piled high with cheese, creamy sauces, or buttery croissants which are high in purines or can worsen gout.

• Balance it by including low-purine foods like fruit, veggies, and whole grains at the same meal.

• Stay hydrated and limit other high-purine foods and alcohol around the time you eat ham.

• Pay attention to your body’s response. If ham triggers gout attacks, avoid it.

Better Meat Choices for Gout

If ham causes problems, there are lower-purine meat options to eat instead. Some good choices include:

Chicken and Turkey: Skinless white poultry meat is low in purines. Avoid organ meats like liver.

Lean Beef: Round cuts and select lean ground beef are lower in fat and purines than other cuts.

Pork Tenderloin: It’s as lean as skinless chicken breast but cook without high-fat sauces or breading.

Oily Fish: Salmon, mackerel and herring offer anti-inflammatory omega-3s to help soothe gout.

Eggs and Dairy: Eggs, milk, cheese and yogurt are all low-purine protein sources.

Plant Proteins: Beans, lentils, tofu and nuts contain protein with minimal purines.

Gout-Friendly Ham Alternatives

If you decide ham is not ideal for your gout, try these lower-purine alternatives:

• Turkey breast, turkey bacon or lean turkey ham

• Chicken or tuna salad sandwiches

• Veggie- or bean-based sandwiches

• Grilled cheese with low-fat cheese

• Roasted pork tenderloin

• Veggie or mushroom omelets

• Tofu stir-fries or curries

• Grilled salmon

• Beans and rice

• Hummus and whole grain pita

The bottom line? While an occasional small serving of leaner ham is likely fine for most with mild to moderate gout, limiting intake is wise. Pay attention to your own body’s response. And be sure to balance it by incorporating more lower-purine foods into your overall gout diet.

Sample Menu with Ham For Gout

Here is a sample gout-friendly menu containing a 3-ounce serving of lean ham:

Breakfast:

• 1 whole wheat English muffin

• 1 poached egg

• 1⁄2 banana

Lunch:

• Garden salad with balsamic vinegar dressing

• 3 oz grilled ham steak

• 1⁄2 cup cooked brown rice

• 1 cup low-fat milk

Dinner:

• 3 oz roasted pork tenderloin

• 1⁄2 cup roasted Brussels sprouts

• 1⁄2 cup cooked quinoa

• 1 peach

Snacks:

• 1 oz mixed nuts

• 1 low-fat Greek yogurt

• Baby carrots with hummus

This provides a good balance of protein, fruits, vegetables, and whole grains while limiting meat and other higher-purine foods. Adequate hydration and avoiding alcohol and sugary drinks is also key.

When to Avoid Ham with Gout

It’s generally best to avoid ham if:

• You have chronic, severe gout with frequent attacks

• Ham reliably triggers gout attacks for you

• You need to follow a strict low-purine diet ordered by your doctor

• You have uncontrolled gout despite medication

• You have impaired kidney function

For those with mild, well-managed gout who want an occasional ham treat, the tips above can help minimize the gout risk. But listen to your body and avoid ham if it provokes attacks.

Other Tips for Managing Gout

While diet plays a big role, other healthy habits can improve gout including:

• Staying hydrated with water

• Maintaining a healthy body weight

• Limiting alcohol intake

• Exercising regularly

• Getting regular blood tests

• Working with your doctor on uric acid-lowering medications like allopurinol if needed

Making smart, balanced food choices tailored to your specific needs, while pairing a gout diet with other healthy lifestyle measures, offers the best protection against painful gout attacks.

Ham contains a moderate amount of purines and does pose some risk for people with gout. Those with frequent gout attacks are generally advised to avoid it. However, enjoying a small serving of leaner ham occasionally may be tolerated if it doesn’t provoke attacks. Keep portions small, choose lower-fat ham, and balance it with other lower-purine foods. Pay attention to your body’s response. Combined with other gout management strategies, an overall healthy diet with the occasional ham can help reduce gout flares.