Smoothies are generally seen as a staple of a healthy diet and lifestyle. They are advertised as energy-boosting drinks bursting with vital nutrients sourced from a wide range of fruits and vegetables. However, many are shocked to learn that smoothies may not always be quite as healthy as we might imagine. But what about for individuals with gout? Could smoothies be a healthy, gout-friendly snack?
The Nutritional Credentials of Smoothies
Smoothies are a favourite among many people looking for a quick and easy health boost, whether sourced directly from supermarket shelves or frozen smoothie mixes in the freezer aisle, or meticulously prepared at home using your favourite fruit and veg. No doubt, they are a quick and easy way of getting several different fruits and vegetables into our diets, but are they as healthy as they appear?
Well, there is no denying that smoothies can certainly pack a nutritious punch. Depending on the fruit and vegetables used, they can be an excellent source of nutrients such as vitamins A, C, D and B12, as well as omega-3 fatty acids, and vital minerals, from iron to zinc. Moreover, smoothies contain significantly more fibre than the equivalent amount of juice.
The Downside of a Delicious Staple
Despite being able to boast high levels of important vitamins and minerals, smoothies do have their drawbacks. You see, when fruits are blended or juiced, the plant cell walls are broken down, exposing the natural sugars within, effectively turning them into “free sugars”. In addition to accelerating dental decay, these free sugars also provide more calories. As a guide, free sugars should make up no more than 5% of our daily calorie intake.
What’s more, as smoothies allow us to drink our fruit rather than eat it, we can consume the products much more quickly. As a result, the free sugars in the smoothie can flood the bloodstream, potentially leading to a rise in blood sugar levels.
Smoothies can be a valuable addition to a healthy and balanced diet. However, it is important to be aware of the recommended serving sizes. For example, official guidance states that we should limit our daily intake of smoothies to 150ml per day. Moreover, it should be noted that smoothies only count as one of our ‘five-a-day’, regardless of the number of fruits and vegetables contained in them!
Are Smoothies Good for Gout?
So, let’s get back to the question at hand: Are smoothies a good option for individuals who suffer from gout? Well, the simple answer to this question is: it depends. But don’t worry, we’ll be going into a little more detail than that!
The fact is, as mentioned above, smoothies often contain high levels of sugars, including fructose - which isn’t particularly good news for gout sufferers. Fructose is metabolised in the liver, which can lead to increased uric acid - a key contributor to gout. When uric acid levels are above a healthy limit, sharp uric acid crystals can form in some joints, leading to the pain and inflammation associated with gout.
Thankfully, some fruits are significantly lower in fructose than others. Take berries such as strawberries and raspberries, for example. Or citrus fruits such as oranges, lemons, and grapefruits. Bananas, kiwi, and avocado are also great low-fructose options which make for delicious smoothies!
Conclusions
The fact is, while smoothies may offer a quick and easy way to consume multiple fruits and vegetables in a single serving, there can be a number of drawbacks to these convenient drinks. Not only does a smoothie only count as one of your five-a-day, but it may also count towards a significant percentage of your daily calorie intake if consumed in excess.
Smoothies may also not be the best option for individuals with gout looking to increase their fruit and veg intake. However, the potential impact of smoothies on gout symptoms can potentially be limited by opting for low-fructose fruits and bulking it out with vegetables such as spinach or kale.
The bottom line is that smoothies can be a healthy snack when consumed in moderation and with consideration, particularly alongside other gout management methods, such as eating a balanced gout-friendly, taking regular supplements, and staying hydrated.
