Hyperuricemia is referred to as the “fourth high” after high blood pressure, high blood sugar, and high blood lipids. The continuous rise in blood uric acid levels can lead to diseases such as gout, kidney disease, diabetes, hypertension, and metabolic syndrome. In recent years, related studies have also found that elevated uric acid is not only associated with gout and hyperuricemic kidney disease but also with the risk of developing chronic diseases such as diabetes, hypertension, and cerebrovascular diseases, adding burdens to an already painful body.
Moreover, summer is often considered one of the peak seasons for gout, when people tend to give in to the temptation of various delicacies, consuming more alcohol, meats, seafood, and other foods that are inherently high in purines. Excessive intake of such foods can lead to increased uric acid production and elevated blood uric acid levels.
To prevent or assist in treating diseases caused by high uric acid, people often learn how to control their diets, such as abstaining from alcohol or reducing or eliminating foods rich in purines. However, some are confused as to why, despite not drinking alcohol and eating few or no high-purine foods, they still cannot control their elevated uric acid levels. The reason may be: the impact of food components such as fructose has been overlooked!
Fructose is an easily neglected “uric acid villain.”
In recent years, researchers have discovered that fructose can promote the occurrence of hyperuricemia in the body. Unlike other sugars such as glucose, excessive intake of fructose can damage organs like the kidneys and liver, causing uric acid not to be metabolized normally, reducing uric acid excretion, and promoting the body to synthesize more purines to a certain extent, increasing the breakdown of nucleotides and raising uric acid levels.
Many people want to control their uric acid levels, but few are aware of or pay attention to fructose, instead consuming a lot of fructose-rich desserts, beverages, and fruits, leading to poor regulation of blood uric acid levels.
Besides fruits, these types of foods also contain fructose.
1. Soft drinks. Many beverages on the market add a lot of fructose and other sugars to maintain good taste. The fructose in these drinks is mainly obtained through industrial production and is consumed by the body in liquid form, rapidly absorbed into the blood in a short time, easily causing a quick rise in blood uric acid levels.
2. Desserts. In modern society, people often choose to eat sweets for comfort and emotional regulation, with an array of desserts like cheesecake, chocolate mousse cake, sweet bread, milk tea, and more, often containing high levels of fructose.
3. Fruits. Most fruits contain fructose, but the proportions vary significantly. Grapes, pomegranates, longans, melons, oranges, lychees, mangosteens, rambutan, jackfruit, and apples contain about 14% or more fructose, classified as high-fructose fruits; whereas mangoes, oranges, and grapefruits contain about 9%-13%; bananas, cherries, strawberries, watermelons, and peaches contain around 8%-10% fructose.
4. Honey. Honey is a natural sweetener, containing about 35%-45% fructose, and honey that crystallizes less easily during winter typically has a higher proportion of fructose.
5. Pre-packaged foods like yogurt, frozen treats, biscuits, and bread. The ingredient lists of these foods often specify whether fructose has been added, so it’s advisable to check food labels before purchasing.
To reduce uric acid and prevent gout
