Fat is important for our health because it supports many body functions. Fat provides energy and is a carrier of essential nutrients such as vitamins A, D, E, K and carotenoids. In this article, we will learn about how fats affect gout.How fats affects Gout
How fats affect gout
The problem with fat is a high-calorie count, and more calories equals more weight, which is associated with poor health. We all eat every day, our bodies need it, but the question is, how much fat do we really need?
The confusion with fat is that there are two kinds of them. Harmful fats and healthy fats, consisting of saturated, unsaturated, trans fats and polyunsaturated fats. Do you know that your body also makes its own fat when you eat extra calories?
Harmful fat consists of saturated and trans fats. Saturated fat comes mainly from animal sources of food. Such as red meat, chicken, seafood and dairy products such as cheese and butter. Saturated fat increases total cholesterol and LDL, which can lead to heart disease in the future, even type 2 diabetes. Animal or vegetable, saturated fat carries the same risk.
Trans fat is produced from the food processing method, where it is partially hydrogenated, which makes the food solid at room temperature. For example, both vegetable and found in many processed foods and fried foods.
When you buy at a grocery store and you see words hydrogenated or partially hydrogenated, it contains trans fat; you better leave it on a shelf. Trans fat will increase cholesterol and LDL – the fastest and lowest HDL – good cholesterol.
What fats are healthy
Healthier fats are mostly unsaturated. Polyunsaturated fat is mainly found in nuts, seeds, and oily fish such as salmon, which is very good for us because it provides omega-3 and omega-6 fatty acids, which helps lower total cholesterol. Since our bodies do not make them, we must receive them from food.
Monounsaturated fats help increase HDL, which is good cholesterol and can be found in avocados, nuts, seeds, and olive oil. Olive oil should be the only oil used in all of your cooking. It is recommended to avoid all vegetable oils and other oils, such as sunflower, rapeseed, etc. since they are very harmful to our health.
In the world of good fats, you should eat mainly omega-3s, which help fight inflammation, lower cholesterol, and control blood coagulation. Thus, eating fresh fish such as salmon, trout, flaxseed, walnuts, and soy are excellent sources. The key to a gout diet is to eat 10% of your daily calories as fat, or 200 calories a day.
Fat in a Gout Diet
The way fats affect gout is to add more weight, which increases uric acid levels and increases the risk of a gout attack. Simply put, the more you weigh, the less effective your body is at removing excess uric acid in the blood.
Dr. Hyun Choi, a leading gout researcher at the Gout and Crystal Center at Harvard Medical School in Boston, says: “There is a very strong association between overweight and the risk of gout and gout outbreaks. This dose-response ratio is the answer, which means that the more you weigh, the higher the risk, and the more likely that there will be repeated attacks. Insulin resistance, a condition in which insulin levels remain abnormally high because the body lowers sensitivity to the hormone, is probably the main player in the increased risk of gout associated with fat. Higher levels of insulin circulating throughout the body inhibit the removal of uric acid by the kidneys. ”
There is also something to be said about belly fat and the risk of gout. Studies have shown that gout and visceral fat, the fat that forms inside the abdominal cavity, are associated with insulin resistance, the potential development of type 2 diabetes, as well as gout.
A study published in the “Arthritis and Therapy Study” in 2015 found that overweight people with a BMI index but high visceral fat (abdomen) are at a higher risk of developing gout compared to flat one’s analogues of the abdomen (47.4% versus 27.3%). In addition, they were also more at risk for metabolic syndrome (31.7% versus 13.2%).
So how much fat should you eat every day? In a gout diet, you should eat no more than 10% of your calories as fat. Thus, in a typical and average diet of 2000 calories, 200 should be fat. Therefore, about 22 grams of fat can be eaten daily if you want to calculate your calories and fat intake. How fats affect gout, see above.
How fats affects Gout, How fats affects Gout, How fats affects Gout