Uric acid: “forbidden” or poorly recommended fruits if you suffer from hyperuricemia

Foods high in purines, such as red meat or seafood, aren’t the only ones harmful to people with high uric acid levels. Fructose, which is naturally present in fruits and vegetables, also contributes to their increase.

Having high uric acid (hyperuricemia) can cause gout attacks, kidney cramps, or cardiovascular disease. High uric acid levels are often associated with the consumption of seafood, red meat or alcohol, but they are not the only foods to watch for. Excess fructose is also harmful to people with hyperuricemia. There are some fruits that are considered banned – although they can be taken sporadically – because they have a lot of fructose, and others that are preferable because they have lower fructose content.

HIGH URIC ACID: WHY

Uric acid is a waste product that is formed as a result of the metabolism of purines, a substance that our body produces naturally when cells die and is also found in many of the foods and beverages we consume.

A certain amount of uric acid is good because it has an antioxidant effect on the blood. However, when our kidneys cannot eliminate uric acid either because we consume excess foods that contribute to its formation or because our kidneys are slow or inefficient (often as a result of the passage of time) is when the problems begin.

• In women, an amount of uric acid between 2 and 4 mg per deciliter of blood is considered normal. In men, up to 6.8 mg/dl.

Above 6 mg/dl in women and 7 mg/dl in men, too high levels (hyperuricemia) are considered to be too high.

WHAT IF I HAVE HIGH URIC ACID?

Excess uric acid forms crystals that build up around joints and can cause pain, stiffness and immobility, a condition known as gout and usually affects the joints of the big toe, knees and ankles.

• The main symptoms of gout are severe pain, redness of the affected area and fever.

Hyperuricemia can also affect the kidneys and lead to kidney stones or kidney failure.

In addition, there is increasing evidence that high uric acid levels are associated with the onset of cardiovascular disease.

FRUCTOSE INCREASES URIC ACID

One of the ways to correct uric acid levels in our body is to watch what we eat.

It is known that alcohol or foods rich in purines such as seafood, oily fish, sausages or red meat facilitate the formation of uric acid crystals. However, these are not the only foods that need to be moderated. People with high uric acid should also be wary of fructose, as there is growing evidence that it can stimulate the production of uric acid in the blood.

Fructose is the natural sugar contained in fruits (and vegetables) that gives them their sweet taste. It is also found in fruit juices and as an additive (for example, in sugary soft drinks, sweets, desserts, sauces or breakfast cereals) or fructose powder.

URIC ACID: FRUITS THAT ARE PROHIBITED OR SHOULD BE TAKEN AT THEIR DISCRETION

Fruits contribute to hydration and are an excellent source of vitamins such as C, both factors associated with a lower incidence of high uric acid in the blood. They also contain minerals, fiber and other beneficial substances and are not as high in sugar as sugary drinks or sweets.

Therefore, it is not about eliminating them from the diet, but we must bear in mind that, although all fruits contain fructose (most only between 1.5 and 4.5 grams per 100 g), some have a higher content and should not be consumed in excess if you have high uric acid levels. URIC ACID: FRUITS YOU SHOULD CHOOSE

On the other hand, some studies indicate that the consumption of cherries (which contain about 6 g of fructose per 100 g) is associated with lower uric acid levels and a decrease in gout attacks. In addition, the pigments that give cherries their deep red color, called anthocyanins, are antioxidants and help reduce inflammation in the body.

If you have high uric acid, you can opt for those fruits with a low fructose content such as:

• Coconut (0 g)
• Apricot (0.8 g)
• Lima (0.8 g)
• Melon (1.3 g)
• Pineapple (2 g)
• Strawberries (2.3 g)
• Gooseberries (3 g)
• Papaya (3.5 g)