Gout and Oranges? Behind this problem lies the deepest gout murderer.

Why are oranges not recommended in gout guidelines?

Oranges is a juicy, delicious and nutritious fruit, so many people like to eat it. Fruit is not specifically stated in various gout guidelines, but there is no fruit in encouraging gout patients to eat or limiting their food intake.
Whether a food is suitable for gout patients is often assessed in two ways. One is purine content, the other is acidity and alkalinity.

From these two points of view, orange is a very suitable food for gout patients. Its purine content is low (only 3 mg/100g), and it is rich in calcium, iron, phosphorus and other elements (typical alkaline food). So the question is: why doesn’t the Gout Guide list fruit as a food that encourages gout patients to eat?

This is because there are three killers of gout in the diet: purine, alcohol and fructose.

Purine and alcohol have long been notorious, while fructose is one of the most hidden and easily overlooked.
Although purine is evil, it only increases the production of uric acid at most. Fructose is very sweet and contains almost no purine, but it not only increases the synthesis of uric acid, but also inhibits the excretion of uric acid. For gout patients, it is more abhorrent!

Why are there no restrictions on fruit in gout guidelines?

Fructose is often high in fruits. Take oranges as an example. The fructose content is about 12.2%. A 100-gram orange contains 12.2 grams of fructose. There is evidence that fructose-rich fruit intake can increase blood uric acid levels and the incidence of gout. After eating five apples at a time, blood uric acid can rise by 35% within six hours. If other factors were excluded, the effect of fructose on gout was only assessed. The relative risk of gout for people who ate more than one orange per day was 1.64 times that of those who ate less than one orange per month.

Since there are “killers” of gout hidden in fruits, why does the gout guide not explicitly list them as foods to avoid or restrict intake?

Originally, fruits also contain many protective factors for gout. Similarly, oranges, for example, contain 49 mg of vitamin C, 0.11 mg of carotene and more than 60 flavonoids per 100 grams of oranges. Vitamin C can moderately promote the excretion of uric acid. Supplementation of vitamin C (500 mg per day) for 2 months can significantly reduce the level of serum uric acid.

Carotene has a strong antioxidant effect, which can alleviate human peroxidation caused by long-term hyperuricemia. Flavonoids have a hypouric acid-lowering mechanism similar to allopurinol, which can inhibit the synthesis of uric acid in the liver, although the effective concentration of flavonoids in oranges is not high (10 oranges may have less hypouric acid effect than 1 tablet of allopurinol).

Summary: Oranges are edible, but in moderation

When the daily intake of fructose was less than 100 grams, there was no significant correlation with fasting serum uric acid level. Therefore, gout patients can eat oranges, the key is to control the appropriate amount.

Relatively speaking, fresh fruit with low fructose content is more suitable for gout patients to eat safely, such as cucumber, watermelon, plum, coconut water, cherry, grape and so on.

Another important point is that gout patients can eat oranges in moderation, but it is best not to drink orange juice, fresh squeezed is not good. Fruit juice loses almost all cellulose during processing, and many nutrients beneficial to gout are also lost. For example, after 30 minutes of exposure to air, there was little vitamin C left in fruit juice, and no corresponding decrease in fructose content, which was harmful to gout. In addition, you can easily drink a glass of juice (squeezed from two oranges), but you can hardly eat two oranges at a time.

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