There is no shortage Diet advice There, and many experts tell us that whole food groups are bad. Vegans advise against animal products, while carnivores warn against grains and legumes. However, leafy greens seem to be universally appreciated. As for greens, the more you eat, the better, right?
Not necessarily. Compounds are called oxalates It makes us think twice about how much we eat in vegetables and other foods.
What are Oxalates?
Oxalates (oxalic acid) are natural compounds found in many plant foods, but are produced by the human body as a waste product. Our body can make it from vitamin C, certain amino acids (glycine and hydroxyproline) and glyoxylic acid.
Plants produce oxalates and alkaloids as a defense mechanism to prevent predators from eating them. These compounds protect against viruses and bacteria. However, eating high-oxalate foods or foods rich in oxalate precursors can increase oxalate levels.
The human body normally absorbs only 2-5% of oxalates when consumed as part of food. On the other hand, you can drink foods or drinks high in oxalates with up to 12% oxalates on an empty stomach.
Most oxalates are excreted through the kidneys in the urine. But when oxalate levels build up, crystals can form to the point where they can damage the kidneys. These crystals can lead Kidney stones or when other issues build up in the tissues.
They are oxalates in food Really A big deal?
The effect of oxalates depends on how they are absorbed in food. In vegetables, oxalates are often associated with minerals such as calcium. The mineral-oxalate ratios in these foods determine how problematic oxalates are.
However, some conditions can increase oxalate absorption. In people with malabsorption, the fat binds calcium, allowing more free oxalates to be absorbed. As a result, these individuals can consume more than 30% of the oxalates they eat.
People with these conditions are especially at risk:
- Irritable Bowel Syndrome (IBS)
- Inflammatory Bowel Disease (IBD – Crohn’s and Colitis)
- Celiac disease
- Short bowel syndrome
- Bariatric surgery
- Drugs that block fat absorption, such as Orlistat (Alli).
However, only 20% of oxalate in the body comes from food. The rest can come from different situations.
Health risks associated with high oxalate levels
Although small amounts are harmless, too much oxalate can cause damage, especially if they are not properly broken down and extracted. Here are some possible effects of high oxalates.
Kidney stones
Oxalates produced internally or taken from food combine with minerals to form oxalate crystals. Calcium salts and oxalate crystals combine to form calcium oxalate kidney stones. 80% of kidney stones are made of calcium oxalate.
Lack of nutrition
While most leafy greens are rich in minerals, these minerals are often bound to oxalates, making them less bioavailable. Like phytatesFree oxalates are antioxidants that can bind to minerals, reducing absorption. The negative charge of oxalates makes it easier to bond with positively charged minerals such as calcium, magnesium and iron.
Ingested oxalate binds these minerals in the intestines, causing them to be excreted in the stool instead of being used by the body. Calcium deficiency can cause osteopenia and osteoporosis. Iron deficiency can cause anemia.
However, when balanced with calcium, they are less likely to steal nutrients from food.
Pain and UTI-like symptoms
High oxalates don’t necessarily cause kidney stones, but crystals in the urinary tract can cause problems. In some women, it causes vulvodynia or vaginal pain. About 1 in 4 women with vulvodynia experience significant improvement in their symptoms when they go on a low oxalate diet.
It can also cause an increase in oxalates in the urine Urinary tract diseases. They can cause frequent urination, bladder pain, and a strong urge to urinate. Women with recurrent UTIs have higher oxalate levels in their urine. Of course, UTIs can also occur from the use of antibiotics that can kill healthy bacteria.
Possible toxicity in high doses
A few case reports show that ingesting 4-5 grams of oxalate can cause death in adults. In one case, a 56-year-old man who drank 16 glasses of black tea daily for years developed kidney problems. In another report, a man died after eating 500 grams of sorrel in soup (6-8 grams of oxalates) in one sitting. It is difficult to say whether these deaths were caused by oxalates or other substances or toxins in the food. However, it is worth considering the possible harm.
It can contribute to other diseases
Oxalates can contribute to conditions outside the urinary tract. Dr. Isabella Wentz Oxalates are suspected to contribute to hypothyroidism in some people. They also contribute to joint pain, systemic pain, and depression.
Oxalate injections cause breast cancer in rats, and oxalate calcium salts are found in breast cancer cells.
High Oxalate Foods
Certain herbs, roots, seeds and – unfortunately – even chocolate are rich in oxalates. The oxalate-to-calcium ratio plays an important role in determining their effect on health. Many leafy greens are high in oxalate and low in calcium.
Here is the ratio of oxalate to calcium in common foods (per 100 grams).
- Spinach: 890-1100 mg oxalates, ~4-5:1 oxalate-to-calcium ratio
- Rhubarb: 275-1336 mg oxalates ~ 8-9:1
- Purslane: 910-1679 mg oxalates, ~5:1
- Corn greens; 300-450 mg oxalates, ~2.5:1
Many herbs and seeds also contain high amounts of oxalates, including:
- Beetroot 121-450 mg oxalates, ~5:1
- Taro: 278-574 mg oxalates, ~10-20:1
- sweet potato 470 mg oxalates, ~ 30:1
- Sesame seeds: 350-1750 mg oxalates, ~0.3-2:1
- Cacao: 500-800 mg oxalates, ~4-6:1
For sensitive individuals, experts recommend not to consume foods with more than 50 mg of oxalate per 100 grams. Other high oxalate foods include collard greens, okra, corn grits, wheat germ, soybeans, blackberries, and oranges.
Benefits of high oxalate foods
In extremely high concentrations, oxalates can be toxic. But, in moderation, they can improve health.
Stimulating hormesis
Small amounts of toxins such as oxalates can be activated HormesisA simple stress healing and strengthening process. It’s like lifting weights damages muscles but makes them stronger. Consumption of certain oxalates increases resistance by activating the body’s defense mechanisms.
Providing essential nutrients
Foods high in oxalate, such as spinach, sweet potatoes, and cacao, contain essential vitamins and minerals. For example, spinach is an excellent source of vitamin K, folate, and iron. Sweet potatoes are a great source of beta-carotene, which the body converts to vitamin A. Cacao is rich in magnesium, iron and flavonoids.
Nuts and seeds are rich in omega-3 and monounsaturated fatty acids, and beets provide nitrates. These nutrients are important for bone health, vision, cardiovascular health, and the immune system.
Provide antioxidant support
Many high-oxalate foods are rich in free radical-fighting antioxidants. Spinach and beet greens contain lutein and zeaxanthin, which protect the eyes. Cacao flavonoids may lower blood pressure and support heart health. Raspberries and blackberries contain vitamin C and anthocyanins that support the immune response.
Providing fiber and resistant starch
Seeds, legumes, and nuts such as taro and sweet potatoes provide dietary fiber to support gut health. Taro root provides resistant starch that feeds beneficial gut bacteria and supports metabolism.
Cancer prevention
Some high oxalate foods have bioactive compounds that may reduce the risk of cancer. Cruciferous vegetables like cabbage have glucosinolates which have anti-cancer properties. Rhubarb contains anthraquinones known to reduce inflammation and fight cancer.
Should you go on a low oxalate diet?
Most people can safely enjoy moderate amounts of high-oxalate foods. However, those with the following conditions may want to try a low-oxalate diet:
- Kidney stone disease
- Vulvodynia or pain during intercourse
- Frequent urination
- Frequent urinary tract infections (UTIs)
- Joint pain
- Hypothyroidism
- Mineral deficiency (calcium or iron, leading to osteopenia, osteoporosis, or iron deficiency anemia)
You should also be careful about oxalate levels if you have a digestive disorder that inhibits fat absorption. This is especially true if you can see floating stools or fat in your stool.
If you think you have high oxalate levels, it may be worth getting tested by your healthcare provider. Additionally, organic acid tests (provided by Genova or Mosaic) show increased urine oxalate levels.
Eating a low oxalate diet can be a good way to control your levels if you are sensitive to it. Many (but not all) patients experience significant relief of their symptoms when they go on a low oxalate diet.
If you have high oxalates and symptoms of oxalate overload, it may be best to avoid high oxalate greens like spinach. Some people go to a Carnivore diet To reduce oxalate intake and promote oxalate removal from tissues.
Other factors that increase oxalate levels in the body
In addition to leafy greens, chocolate, and other high-oxalate foods, exposure can be caused by other factors:
- Certain types of yeast can create oxalates in the body, so a yeast overgrowth occurs.
- Genetic factors increase oxalate production or decrease oxalate breakdown. Examples include primary hyperoxaluria and cystic fibrosis.
- Reduced oxalate-degrading intestinal bacteria (Oxalobacter formigens).
- Dehydration, which increases oxalates in the urine, increases the risk of kidney stones.
- Vitamin C can be converted to oxalates in the body, so a vitamin C supplement is recommended
- Low dietary minerals such as calcium, magnesium and iron. These minerals cause oxalate to enter the intestine, which prevents absorption.
A vegetarian diet is a risk factor for oxalate issues, especially for women, who naturally need more calcium in their diet.
Low oxalate vegetables
Some low oxalate vegetables to enjoy on a low oxalate diet include:
- Arugula
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Cucumbers (peeled)
- Summer squash
- turnip (roots)
- Zucchini
Medium-oxalate vegetables can be eaten in small amounts. Leeks are moderately oxalate, as are parsnips. Lentils are a low oxalate grain that can replace other (high oxalate) beans in soups.
Ways to Reduce Oxalate Levels
You can reduce oxalates in your diet without eliminating whole food groups. Here are some ways to reduce oxalates from food
- Cook greens Boiling high-oxalate leafy vegetables can significantly reduce oxalate levels. Oxalates soak into the water, then drain.
- Pour and sprout; For grains, nuts and seeds, dips, savingor blanching reduces oxalates.
- Add to the boil Fermentation also helps – sourdough bread is lower in oxalates than regular bread.
- Drain and boil the grains; For legumes, soaking in lemon juice or vinegar and cooking well also helps.
- Combine oxalates with calcium; Eat calcium-rich foods that are rich in oxalate and reduce the absorption of oxalate in the intestine. Examples: oatmeal with yogurt or nuts with cheese. I do not recommend Calcium supplements!
- Stay hydrated; Drinking enough water helps reduce oxalate in the urine, which reduces the risk of kidney stones and kidney disease.
If dietary changes are not sufficient, potassium citrate supplements are often used. Citrates can help prevent kidney stones by directly increasing urinary citrate levels.
My thoughts on Oxalates
Foods rich in oxalates are rich in nutrients and sweet foods. If you’re healthy, you probably only take in small amounts of oxalate from food and it’s unlikely to be a problem. On these occasions, enjoy moderate amounts of leafy greens, wild greens, tea and chocolate.
Have you changed your diet to eliminate oxalates? Has your health improved as a result? Share with us below!
