Apples in a Gout Diet
As far back as the Garden of Eden, apples have been considered the quintessential “perfect” food and for good reason. Apples are one of the most cultivated and consumed fruits in the world. As the old saying goes “An apple a day keeps the doctor away”. Truth is it really does since apples contain nutrients that can regulate blood sugar levels, metabolize bacteria and fight cancer but they are also an important food for your gout diet. Apples are extremely rich in antioxidants, flavanoids and dietary fiber.
We all know about the tremendous gout health benefits of apple cider vinegar but eating an apple goes a long way in fighting gout. (Make sure to read my post on Apple Cider Vinegar) Apples contain flavonols such as quercetin, myricetin and kaempferol which are most powerful inside the peel and the flesh that is nearest the skin. So it’s important not to peel apples and bite into the skin for full health benefits.
Flavonols as well as plenty of other phytonutrients help boost your cardiovascular system, helps rid your bloodstream of any excess sugar and stimulates your pancreas to produce more insulin. It also reduces glucose absorption in your digestive tract lowering the impact of sugar in your bloodstream. The enzymes in apples help prevent carbohydrates from immediately breaking down into simple sugars.
Studies have shown that apples can help reduce the risk of stroke. 9,208 men and women were followed for 28 years and the study found that those who ate the most apples had the lowest risk of stroke. Florida State University dubbed apples the “miracle fruit” since they found in their 2011 study that those in the study group who ate the most apples would have the lowest risk of developing cholesterol down the road and producing more of the good cholesterol which we call HDL. Furthermore, a study involving 187,382 people found that those that ate more than 3 servings of apples per week had a 7% lower chance of developing type 2 diabetes.
Why Granny Smith Apples Are The Preferred Choice
This next study is important cause I find its’ conclusions very true since I’ve felt the same experience with Granny Smith apples. I’ve noticed a good way to keep the pounds off and control hunger more than anything which leads to eating less and losing weight is to eat a Granny Smith apple before a meal and you will notice that your hunger will subside and you’ll end up eating less. This is what I call a “diet hack”, a shortcut to losing weight. Take my advice, it works and so do the researchers of this 2014 study agree as well. The study studied seven varieties of apples on how the bioactive compounds affected the good gut bacteria of diet-induced obese mice. The researchers found that compared to all the other apple varieties, Granny Smith apples had the most beneficial effect on gut bacteria and that’s why I eat mostly eat Granny Smith apples myself compared to all the other apples.
“The researchers explain that Granny Smiths are high in non-digestible dietary fiber and polyphenols, and low in carbohydrates. Even after chewing and exposure to stomach acid and digestive enzymes, the compounds are unscathed when they reach the colon. The bacteria present in the colon then ferment the compounds, producing butyric acid that spurs on the growth of friendly gut bacteria,” according to Medical News Today. If you are overweight and want to lose pounds, make sure to add Granny Smith apples in your diet. You’ll thank me!
Gout And Eating Apples
When it comes to gout, you should know what apples contain about 14 milligrams of purine compounds per 100 grams of fruit, so it is very low in purines. Applesauce, apple juice and dried apples are also low in purines. Make sure to watch out for the sugar content but for the most part they are allowed in a gout diet. Apples are also high in vitamin C which has been shown to lower uric acid levels.
Although there haven’t been any studies as of yet that have analyzed the impact of apples on gout patients, one study shows promise and concluded that apples can combat against inflammatory diseases. This study clearly outlines the anti-oxidative and anti-inflammatory role of apple, so a similar response could be expected with gout sufferers after consuming an apple. Another 2013 study on colorectal cancer found that apples possess anti-inflammatory characteristics as it inhibits the activity of COX-2 which is another player when you suffer from gout inflammation.
Finally, a word about fructose. Apples do contain a large concentration of naturally occurring sugar fructose, so again my advice is best to stick with Granny Smith apples since it also has the lowest sugar content from all variety of apples. One cup of sliced Granny Smith apples contains 10.45 grams of sugar. As gout sufferers, it is important to watch out for our daily sugar intake as you may now know from reading this website.
Posted by Spiro Koulouris