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Oxalates: Friend of Foe?
What are Oxalates?
Oxalates (oxalic acid) are natural compounds found in many plant-based foods like spinach, nuts and beets. They can bind to minerals in your gut, forming compounds that your body typically flushes out through urine or stool.
Should You Be Concerned About Oxalates?
For most, oxalates are harmless, but if you're prone to kidney stones or have gut issues, they might cause trouble. Oxalates can bind with calcium, forming crystals that may lead to kidney stones, especially if your urine volume is low.
Do Oxalates Block Nutrients?
Yes, oxalates can reduce mineral absorption. For example, spinach's high oxalate content makes it's calcium harder to absorb. Pairing oxalate-rich foods with calcium rich ones, like yogurt or cheese, can minimize the effect.
Debunking the Myths
Some link oxalates to conditions like autism or vulvodynia (chronic vaginal pain). However, scientific evidence doesn't support these claims, though individual sensitivities vary.
High-Oxalate Foods to Know
Foods like spinach, rhubarb, beets, Swiss chard, sweet potatoes, and cocoa are rich in oxalates. These nutrient-packed options are safe for most, but moderation is key for those at risk of kidney stones.
How to Manage a Low-Oxalate Diet
If you need to cut back on oxalates, follow these steps.
- Limit oxalates: Stick to under 50 mg/day.
- Boil vegetables: Cooking can slash oxalate content by up to 87%.
- Stay hydrated: Drink at least 2 liters of water daily.
- Boost calcium: Calcium binds to oxalates, reducing absorption. Foods like cheese, broccoli, and yogurt are great choices.
Gut Health and Oxalates
Your gut bacteria play a role in oxalate absorption. Oxalobacterformigenes, a type of gut bacteria, helps break down oxalates. Antibiotics and gut disorders, like inflammatory bowel disease, can lower these bacteria, increasing your risk of kidney stones.
The Bottom Line
For most people, oxalates are not a concern. These compounds are found in nutrient-dense foods rich in fiber, antioxidants, and vitamins. Unless you're prone to kidney stones or have gut issues, enjoy oxalate-rich foods as part of a balanced diet.
My Experience with Oxalates: Finding Balance Without the Worry
Oxalates? No big deal for me. Here's how I keep things simple and healthy:
- Daily Nuts & Beet Juice: A handful of nuts and a small glass of beet juice are part of my routine. They're nutrient-packed, and in moderation, oxalates are no issue.
- Spinach Done Right: I love spinach in my salads - but I steam it first, cutting oxalate content by up to 87%.
- Calcium Powerhouses: Yogurt daily, broccoli weekly and cheese weekly are my go-to calcium sources. They bind with oxalates, making absorption less of a concern.
- Very rarely drink cocoa.
- Drink more than 2 liters of water daily.
- No Gut Issues, No Problem: With a healthy digestive system, I don't worry about absorbing oxalates from high-oxalate foods like spinach.
This strategy lets me enjoy a nutrient-rich diet without concern.
The takeaway? Find what works for you, tweak as needed, and let your body thrive.
Check out my free "50-Pound Weight Loss" story by clicking the link: My Story. It's packed with helpful, motivating, and even funny moments—I hope it inspires you!
You can click on any of the links below to see groups of posts related to retirement, exercise, diet etc.
Check out my free "50-Pound Weight Loss" story by clicking the link: My Story. It's packed with helpful, motivating, and even funny moments—I hope it inspires you!
You can click on any of the links below to see groups of posts related to retirement, exercise, diet etc.
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