Discover what foods have a high content of oxylates and learn how they can affect your health. Discover how to incorporate a low diet in oxylates to improve your wel l-being.

Discover what foods have a high content of oxylates and learn how they can affect your health. Find out how to incorporate a low diet in oxylates to improve your wel l-being.

Oxalate is a natural molecule found in various foods. Although part of oxalate is necessary for normal health, excessive consumption of oxalate foods can cause the formation of kidney stones in susceptible people. Kidney stones are hard deposits that are formed in the kidneys and can cause a lot of pain and discomfort. It is important to know what foods have a high oxalate content to make informed decisions and reduce the risk of renal calculations.

Table 1: Foods rich in oxalate

  1. Spinach: spinach are a popular green leafy vegetable in beneficial nutrients, but also contain a high amount of oxalate. It is recommended to limit spinach consumption, especially for people prone to renal calculations.
  2. Ruibarbo: Ruibarbo, often used in cakes and desserts, is another food rich in oxalate. Although you can add a unique acid flavor to the dishes, it is better to consume it in moderation to reduce oxalate intake.
  3. Beets: beets are a vibrant and nutritious tuber, but also contain a significant amount of oxalate. Consider incorporating beets into your diet in smaller portions or combining them with low oxalate foods.

Note: It is important to keep in mind that oxalate levels can vary within each type of food based on factors such as maturity, cooking methods and processing techniques. In addition, individual oxalate tolerance can vary.

Reducing the intake of rich foods in oxalate is a way to control the formation of renal calculations. However, it is essential to maintain a balanced diet and consult a healthcare professional or a dietitian entitled to obtain personalized guidance on oxalate restriction and nutrition in general.

High Oxalate Foods: What You Should Be Aware Of

Here are some important points to know about oxalat e-rich foods:

  1. Green leafy vegetables: spinach, curly, chard and beet leaves are usually recommended for their nutritional value, but also have a high oxalate content. If you have been advised to limit your oxalate consumption, it is important that you take into account the size of the rations of these vegetables.
  2. Nuts and seeds: Almonds, peanuts, sesame seeds, and cashews are examples of nuts and seeds that contain high levels of oxalates. Although they can be a great source of healthy fats and protein, moderation is key for those with oxalate-related health concerns.
  3. Fruits: Certain fruits, such as raspberries and blackberries, are known for their high oxalate content. Although fruits should generally be part of a balanced diet, people predisposed to oxalate-related problems should consider limiting their consumption of these specific fruits or consult a healthcare professional for personalized advice.

Tip: When consuming foods rich in oxalates, it is beneficial to accompany them with foods rich in calcium, since this can help reduce the absorption of oxalates in the body. This can include options like dairy products, tofu, and fortified non-dairy alternatives.

Food category Foods rich in oxalates
  • Spinach
  • Kale
  • Chard
  • Beet greens
Nuts and seeds
  • Almonds
  • Peanuts
  • Sesame seeds
  • Cashews
  • Raspberries
  • Blackberries

Understanding Oxalates: A Closer Look

Oxalates are classified as antinutrients, meaning they hinder the body’s absorption of key minerals. These antinutrients can bind to minerals such as calcium, forming insoluble crystals called calcium oxalate. Excessive calcium oxalate buildup can lead to kidney stones, a painful condition that affects millions of people around the world.

Important Information:

  1. Oxalates are naturally present in a wide range of plant foods, such as leafy greens, vegetables, fruits, nuts and cereals.
  2. Oxalates can interfere with the absorption of calcium and other minerals, which can lead to deficiencies of these nutrients.
  3. People with a history of kidney stones or kidney disease may be advised to limit their intake of oxalates to prevent recurrence or further damage to the kidneys.

“The accumulation of calcium oxalate from oxalate-rich foods is a major risk factor for kidney stone formation, making it crucial to monitor oxalate intake in individuals prone to stone formation.”

It is important to note that not everyone needs to restrict oxalate intake unless recommended by a healthcare professional. However, maintaining a balance in your diet and adopting healthy lifestyle habits can contribute to overall kidney health and prevent the development of complications associated with excessive oxalate consumption.

Food sources rich in oxalates Milligrams (mg) of oxalate per 1 00g
Spinach 970
Rhubarb 860
Beet greens 610
Nuts (almonds, cashews) 375-500

By knowing oxalates and their effects on the body, people can make informed decisions about their dietary choices and adopt appropriate measures to maintain their health and wel l-being.

The Relationship Between Oxalates and Kidney Stones

Oxalate, when combined with calcium, can form crystals that accumulate in the kidneys and end up causing calculations. These crystals, known as calcium oxalate crystals, are the most common type of kidney stones. People with a history of renal calculations are usually advised to follow a low oxalate diet to reduce the risk of recurrence of calculations. It is essential to know what foods have a high oxalate content to effectively control the disease and make dietary decisions with knowledge of cause.

Foods High in Oxalates

Food Oxalate content (mg)
Spinach 750
Rhubarb 620
Beet 500
Chocolate 160
Black tea 120

It is important to keep in mind that cooking these foods rich in oxalate can help reduce their oxalate content, making them less likely to contribute to calculations. Besides,

  1. Maintain a balanced diet that includes a variety of low oxalate foods
  2. adequate hydration
  3. Limit the consumption of salt and animal proteins
  4. Avoid excessive consumption of vitamin C supplements

It can help prevent renal calculations.

Top 10 High Oxalate Foods to Avoid

1. Spinach: This green leafy vegetable is very nutritious, but also has a high oxalate content, with approximately 970 milligrams per ration. Consider replacing spinach with other green leafy vegetables such as curly or chard, which have less oxalate.

2. RUIBARBO: Known for its acidic flavor and its dessert versatility, the Ruibarbo contains a surprisingly high oxalate amount, with an average of 510 milligrams per serving. If you like Ruibarbo, it is advisable to consume it in moderation or explore alternative options for your favorite recipes.

Note: It is important to note that, although these foods have a high oxalate content, they can be consumed in moderate quantities as part of a balanced diet. However, people with hyperoxaluria or history of renal calculations may need to restrict their consumption of these foods to minimize the risk of calculating.

3. Beet: This vibrant root vegetable is not only rich in antioxidants, but is also a significant source of oxalate, containing approximately 164 milligrams per portion. If you like the sweet and earthy beet taste, consider incorporating it into your diet in moderation and balance it with other low oxalate options.

Top 10 High Oxalate Foods to Avoid:

Food Oxalate content (mg)
Spinach 970
Rhubarb 510
Beet 164

4. Swiss Chard: Although this green leafy vegetable provides an excellent source of nutrients, it is important to consume it in moderation due to its oxalate content, which is approximately 134 milligrams per ration. Consider diversifying your vegetables incorporating other low options in oxalate such as the berza or arugula.

5. Almonds: These crispy nuts are a popular option as snack, but also contain a relatively high oxalate amount, with an average of 136 milligrams per ration. If you like almonds, opt for other nuts such as anacardos or pacanas, which have lower oxalate levels.

  • Chocolate: A candy much appreciated by many, chocolate can be a significant source of oxalate, with estimates ranging from 10 to 41 milligrams per portion. While it may be a challenge to completely eliminate chocolate from your diet, it is advisable to consume it in moderation and opt for low oxalate alternatives when possible.

6. Beet sheets: Often discarded when beet is prepared, green leaves are not only edible, but also rich in oxalate, containing approximately 916 milligrams per portion. If you like the flavor and versatility of beet leaves, it is important to balance their consumption with other low oxalate vegetables, such as berza or turnip.

7. Star fruit: Known for its unique form and flavor, the Starfruit contains a high amount of oxalate, with estimates ranging between 15 and 50 milligrams per serving. If you suffer from hyperoxaluria or you have a history of kidney stones, it is advisable to limit Starfruit intake and opt for other fruits with lower oxalate content.

Low Oxalate Alternatives: Delicious and Nutritious Options

A large low alternative in oxalate to traditional foods rich in oxalate is to replace spinach with collocated in their salads and cooked dishes. While spinach are known for its high oxalate content, the curly collide offers similar flavor and texture, but with significantly lower levels. In addition, the curly collar is full of essential nutrients such as vitamin K, vitamin C and fiber, which makes it an excellent option for those who wish to maintain a healthy diet.

  • Spinach: high oxalate content.
  • Curized collar: Low in oxalates, rich in vitamin K, vitamin C and fiber.

Substituting spinach with curly, people can enjoy a tasty and nutrien t-rich alternative while keeping their oxalate consumption under control. Add a handful of curly salads, mix it in milkshakes or saute it as garrison are great ways to incorporate this alternative low in diet oxalates.

Another fantastic low oxalate alternative is to replace wheat flour with almond flour when baking. Wheat flour is a usual ingredient in bakery products, but may contain high to high oxalate levels. Almond flour, on the contrary, is not only low in oxalates, but also adds a rich and nut flavor to its culinary creations. In addition, almond flour is a great source of healthy fats, vitamin E and proteins, adding a nutritional plus to its dishes.

Type of flour Oxalate level Benefits
Wheat flour Moderate at high Traditional baking option, but rich in oxalates
Almond flour Low Low oxalate alternative with added nutritional benefits

If you use almond flour instead of wheat flour in your recipes, you can create delicious bakery products without renouncing flavor, while reducing your oxalate intake and enjoys the healthy benefits of almonds.

Cooking and Preparing High Oxalate Foods: Tips and Tricks

1. Scald and boil: If you are concerned about the oxalate content of certain vegetables, scald or boil them can help reduce oxalate levels. Boil water in a pot, add the vegetables and tell them for a few minutes until they are tender. Drain them and rinse with cold water to stop the cooking process. This technique can be especially useful for vegetables such as spinach, curly and chard, which have a high oxalate content.

Tip: scaling vegetables not only helps reduce oxalate levels, but also helps keep their vibrant color and texture.

  1. Steamed: Cooking food with high oxalate content is another effective method to reduce its oxalate content and at the same time conserve its nutritional value. Place the food in a steam basket or in a strainer on boiling water and cover them with a lid. Steamed them until tender. This cooking technique is ideal for vegetables such as broccoli, asparagus and Brussels cabbage, which have a high oxalate content but can be enjoyed when preparing correctly.
Foods rich in oxalate Ration size Oxalate content (mg)
Spinach (cooked) 1 cup 970
Curly collar (cooked) 1 cup 1002
Almonds (roasted and salty) 1 ounce 134
  1. Pairing with low oxalate foods: although some foods are rich in oxalate, consuming them together with low oxalate foods can help balance their total oxalate intake. For example, if you are going to eat a spinach salad, you add low oxalate lettuce, such as the Roman or the iceberg. This combination can provide a variety of flavors and textures while reducing the oxalate load in your food.

Using these cooking and preparation techniques, you can continue enjoying a wide variety of foods high in oxalate while controlling your oxalate intake. It is important to remember that the tolerance of each person to oxalate varies, so it is recommended to consult with a registered health or dietitian professional to determine the best approach to their individual needs.

Oxalate Awareness: How to Incorporate a Balanced Diet

1. Identify foods rich in oxalate: It is important to know foods that contain high oxalate levels. Although the oxalate content may vary depending on factors such as the variety of the plant and the preparation methods, some common foods with high oxalate content are spinach, ruibarb, beet leaves, chard and almonds. It must also be taken into account that some drinks, such as tea and chocolate, can have significant oxalate content.

  • Spinach
  • Rhubarb
  • Beet greens
  • Chard
  • Almonds

Tip: If you are worried about your oxalate intake, it is advisable to consult a medical professional or a dietitian entitled who can provide personalized guidance.

2. Balance foods rich in oxalate with low oxalate options: although it is important to be aware of oxalate foods, it does not mean that they should be avoided completely. Incorporating a variety of foods and balance them properly can help mitigate the effects of excessive oxalate consumption. For example, if you like a spinach salad, consider the possibility of combining it with low oxalate vegetables, such as cucumber or lettuce. In this way, you can continue enjoying the nutritional benefits of spinach while reducing their total oxalate intake.

  1. Incorporate a variety of vegetables to balance oxalate content
  2. Combine food high in oxalate with low oxalate options.
  3. Explore cooking methods that can reduce oxalate levels

Remember: A balanced diet is key, and moderation is the key to enjoying foods with high oxalate content without compromising your health.

3. Consider the importance of general dietary factors: although it is crucial to be aware of the oxalate content in food, it is equally important to take into account other dietary factors that can affect the absorption of oxalate and health in general. Consuming an adequate amount of calciu m-rich foods, for example, can help fix and reduce the absorption of oxalates in the digestive system. In addition, maintaining adequate hydration drinking a sufficient amount of water can help dilute oxalate concentrations in the urine, reducing the risk of renal calculations.

Dietary factors Oxalate absorption paper
Foods rich in calcium Set and reduce oxalate absorption
Adequate hydration Dilute oxalate concentrations in urine

Tip: Maintaining a balanced diet and choosing a healthy lifestyle can contribute significantly to control the health problems related to oxalates and promote general wel l-being.

Medical Conditions and Oxalate Consumption: What to Consider

Kidney calculations: One of the best known conditions associated with oxalate consumption is kidney stones. These hard mineral and saline deposits can be formed in the kidneys and cause strong pain and discomfort. For people prone to renal calculations, it is important to know the foods rich in oxalate and consider the possibility of reducing their consumption.

Some common foods with high oxalate content are spinach, ruibarbo, beets, nuts and chocolate.

Incorporating a balanced diet that includes a variety of low foods in oxalate, such as apples, grapes, cauliflower and cabbage, can help reduce the risk of renal calculations.

Vulvodynia: Vulvodynia is a chronic painful condition that affects the vulva, the external genitals of women. Although the exact cause of vulvodynia is unknown, there are evidence that suggests that oxalates can play a role in triggering symptoms.

It has been observed that foods rich in oxalates, such as citrus fruits, strawberries, tomatoes and coffee, exacerbate the symptoms of vulvodynia in some people.

However, it is important to keep in mind that each person’s experience with vulvodynia may be different, and the elimination of food with high oxalate content must be carried out under the supervision of a healthcare professional.

Foods rich in oxalate
Food Oxalate content (mg)
Spinach 970
Rhubarb 860
Beet 640
Nuts 100-260
Chocolate 70-155
  • Apples
  • Grapes
  • Cauliflower
  • Cabbage
  1. Citrus
  2. Strawberries
  3. Tomatoes
  4. Coffee

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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