Avocado has quickly become one of the UK’s favourite health foods. From enjoying it smashed on toast with a poached egg to blitzed up in guacamole or sliced on a sandwich, this bright green fruit has become a common staple of cafes, restaurants, and homes around the world. But while it is widely considered to be a healthy option, is it best to avoid avocado if you have gout? Let’s take a look at the facts.
What is Avocado?
Avocado is an exotic fruit that is native to the Americas. It is also known as alligator pear thanks to its rough, green, leathery skin. When cut open, the ripe avocado shows off a soft, buttery flesh that has helped to make it a favourite of the produce aisle. This creamy fruit can be added to everything from smoothies to sandwiches! Furthermore, it can also be pressed to yield avocado oil which has been a popular option for cooking and even as an ingredient in skincare products.
But versatility isn’t the only attractive quality of this tropical fruit. It’s also incredibly nutritious. For example, avocado is:
- High in vitamins E, C, K and B vitamins
- Contains unsaturated fats, including monounsaturated and polyunsaturated fats (AKA healthy fats!)
- A good source of antioxidants and minerals
- High in fibre
- Low in calories
Health Benefits of Avocados
These impressive nutrition credentials could contribute to a wide range of health benefits. Some evidence suggests that the healthy fats in avocados could help lower cholesterol and triglycerides and reduce blood pressure which can improve overall heart health. Furthermore, as a good source of fibre, eating avocados regularly may be associated with improved digestion and helping you feel full for longer!
A 2023 study even indicated that eating more than one serving of avocado per week was associated with a lower risk of colorectal, lung, and bladder cancer. Of course, more reseatch is needed to fully understand this relationship.
But what about avocado and gout? Is it best to embrace of avoid avocado if you suffer from this inflammatory condition?
Avocado and a Gout-Friendly Diet
Diet can be extremely important when managing gout flare-ups as some foods can lead to increased levels of uric acid in the blood. This is particularly true of foods that are rich in compounds called purines. When broken down in the body, this naturally occurring compound leads to an increase in uric acid which, over time, can form sharp crystals in the joints. This is what causes the pain and inflammation associated with gout.
Foods that are high in purines include red meat, organ meat, and some sea food, as well as some fruits and vegetables. But what about avocado?
Well, in addition to their nutrition and health benefits, avodacos are also relatively low in purines, meaning they could be a great option for individuals with gout. But this isn’t the only gout-friendly quality of this popular fruit.
Their abundance of antioxidants such as vitamin E could also help to tackle inflammation - a common symptom of gout flare-ups! Furthermore, their high fibre content could help you feel fuller for longer, potentially aiding in weight loss. As obesity is a risk factor for gout as being overweight can affect your kidneys’ ability to filter out excess uric acid. Maintaining a healthy weight could therefore help to prevent gout attacks in the future.
Conclusions
There are many good reasons behind the ever-growing popularity of avocados. They are a nutritious addition to a wide range of meals and a good source of healthy fats and fibre. Eaten as part of a balanced diet and alongside other management techniques such as staying hydrated and taking uric acid support supplements, avocado is a great addition to a gout-friendly diet!
