For many of us, shellfish is an occasional treat that we’re always excited to get our hands on. Whether it’s a traditional prawn cocktail at Christmas, a lobster thermidor at that special restaurant outing, or a bowl of mussels and broth at the seaside. But could there be another reason to avoid making shellfish more commonplace in your diet? More specifically, is shellfish bad for gout?
A Prehistoric Staple
Archaeological evidence shows that we humans have been enjoying shellfish dinners for an astounding 160,000 years or more. In fact, for a time, scientists believed that the habit of eating shellfish was a contributory factor to the intelligence of modern humans. But while it’s hard to say for sure whether shellfish made humans brainy, we can say that it certainly has some benefits for brain function.
Is Shellfish Nutritious?
Shellfish are typically separated into two categories: crustaceans which include prawns, shrimp, lobster, and crab; and shelled molluscs which include clams, oysters, mussels, and scallops. But whichever type of shellfish you prefer, you can be sure they pack a nutritious punch. They are high in omega-3 fatty acids as well as iron, vitamin B12, zinc, and selenium.
Some evidence indicates that eating shellfish may have several potential health benefits, including reducing the risk of heart disease, protecting the immune system, and supporting bone and brain health. But is shellfish a good and healthy option if you have gout?
Shellfish - a high-purine seafood
Unfortunately, many types of shellfish are particularly high in compounds called purines. These naturally occurring compounds are present in essentially all living things - they are even produced naturally in our own cells; however, some foods contain much higher levels than others. For example, crab, prawns, lobster, and clams are all considered high-purine seafood.
“So, what do purines have to do with gout?”, I hear you ask. Well, it turns out, a lot!
When the body breaks down purines, it forms uric acid - a waste product that is usually filtered out of the body through the kidneys. However, if uric acid levels become too high, uric acid crystals can begin to form in the joints, particularly in the feet.
High uric acid levels are the primary cause of gout, so it is recommended that people with this inflammatory condition avoid high-purine foods as much as possible. But does this mean that you have to cut all kinds of shellfish for good?
Can I eat shellfish if I have gout?
Well, the fact is that eating high-purine foods can increase your risk of experiencing painful gout flare-ups. As mentioned above, this can include several types of shellfish. However, it may not all be bad news!
In fact, some types of shellfish - such as crayfish and oysters - are considered to be relatively low in purines. These low-purine fish contain less than 100 milligrams of total purines per 100-gram serving, making them a good option for your shellfish fix! Moreover, other types of shellfish can be enjoyed in moderation - just make sure you don’t overindulge!
Conclusions
Shellfish have been a staple food source for tens of thousands of years, and its popularity is far from waning. It can be a great source of heart- and brain-healthy nutrients that can give a much-needed boost to a balanced diet. However, many types of shellfish are high in purines that, if eaten in excess, can put you at an increased risk of a gout attack. So, do your research, always eat in moderation, and follow other gout management tips such as taking regular supplements and staying hydrated!
