In our practice we see every day people who think they are eating healthy foods, following the most famous influencers on Instagram and modern recommendations, but still feeling bad, their symptoms don't improve and every day they seem to have less and less energy.
We believe most modern diets are wrong, and many foods considered "healthy" are actually high oxalate foods, that if we consume too much it will make us weaker and sicker, let's discover the benefits of a low oxalate diet, and see why and which food we should reduce to minimize our oxalate intake.
What are Oxalates? Plant Self Defense Chemicals
For many plants, oxalic acid and oxalate crystals play crucial roles in growth and reproduction. They also serve as a secret weapon in defense, helping plants protect themselves from being eaten. By leveraging the toxic properties of oxalic acid, plants avoid a range of predators, including infectious fungi, insects, animals, and even humans.
Oxalate crystals resist cooking and digestion
How much can we eat?
High oxalate intake can produce serious damage in our health, but how much oxalate content is safe for us?
One of the few doctors who pay attention to the oxalate diet are nephrologist due to the kidney stones.
According to Kidney researches, for kidney stone prevention, we can see the next levels:
Low oxalate diet: less than 60 mg per day.
Normal diet: 150-200 mg per day
Moderately high oxalate diet: more than 250 mg per day.
Extremely high oxalate diet: above 600 mg per day.
It is very hard to know how much oxalate we are consuming because it is no labeled in market products, and also it varies from crops.
At the same time is very easy to consume excess oxalate with modern health advises, for example if we eat 1/2 cup (40g) of Chia seeds (260mg oxalates) with 1/2 cup (90g) of steamed Chard (400mg oxalates) we would have eaten 660 mg of oxalates. These high oxalate foods are considered healthy foods nowadays, but if we eat them often we are definitely in a high risk of developing calcium oxalate kidney stones.
Modern Way of Eating.
The agricultural innovations and the development of world wide transportation have made so available to eat foods high in oxalate, this modern plant based culture has transformed our nutrition, putting a big part of population on high risk.
Snaking:
According to recent surveys, more than 90% of Americans eat at least one snack per day. The average American eats between 1.2 and 3 snacks per day.
Most of snack are made from high oxalate foods like nuts or chocolate. That put people in risk of kidney stones and many other diseases.
Ideally we should eat more nutrient dense meals so we don't need to be snacking, and if we choose to snack it would be a better idea to do healthier options like hard boiled eggs or cheese.
Alternative Foods:
Most of the "healthy foods substitutes have a high oxalate content.
Many substitutes of traditional foods are high oxalate foods, and if also they add seed oils like canola, corn or soy oil, you get a terrible cocktail with high risk consequences for your health.
Another big mistake of modern foods is to substitute regular milk for plant based milks.
Modern Milk | Oxalate per Cup |
Almond Milk (commercial brands) | 15-35 mg |
Almond Milk (home made) | 150 mg |
Soy Milk | 20 mg |
Oat Milk | 8 mg |
Cow's Milk (with chocolate) | 10 mg |
Hemp | 10 mg |
Classic Milk | Oxalate per Cup (mg) |
Coconut Milk | 3 mg |
Goat's Milk | 0 mg |
Cos's Milk | 2 mg |
The public perceive the ultra processed vegetable milks as a healthy foods, compared to animal based milks, but the reality is that they are high oxalate foods with high potential toxicity and not good at all for the environment.
Food Intolerances:
When people suffer from food intolerances often they substitute them with high oxalate foods alternatives, that in the long run can be worse than the original intolerances.
For example changing wheat flour for almond flour is not a good idea. Almonds are so rich in oxalates that if you eat a big amount every day, your oxalate intake will be far from recommended and you most likely are going to suffer from kidney stones, joint pain, gut discomfort, cardiovascular issues, etc.
Green Smoothies: Healthy or Deadly?
If you search on Google for "health benefits of green smoothies" you will find thousands of websites telling you about the number of benefits for your liver, kidney, digestion, etc. Social media is full of influencers talking about the miracle of drinking green smoothies daily.
Lets analyze what a classic green smoothy will produce in our body:
2 cups of raw spinach ( 600 mg )
2 ounce of peanut butter (70mg )
2 cups of homemade almond milk (320 mg )
1 table spoon of poppy seeds (120 mg of )
2 table spoon of cocoa powder (80 mg )
If you drink something like this every morning, you would be taking just in the breakfast 1190 mg of oxalates daily, that is more than double than the high risk oxalate content recommended. Unless you have a super human digestive system that allows you to make an spectacular oxalate excretion, you most likely will end developing kidney stones, joint pain, suffering from low energy, developing cardiovascular diseases, serious digestion diseases, etc.
Excess oxalate intake is the most common reason for calcium oxalate stone formers.
How Oxalates Interfere In Our metabolism?
Mineral Binding:
Oxalates bind to minerals, particularly calcium, forming insoluble compounds. This reduces the availability of these essential minerals, potentially leading to deficiencies and impacting bone health. Also can produce calcium oxalate crystals that can lead to kidney stones.
Enzyme Inhibition:
By binding to metal ions required for enzyme activity, oxalates can inhibit key metabolic enzymes, disrupting various biochemical processes.
Oxalates may disturb the enzyme that replenish glycogen in the muscles, making the muscles prone to cramping and lowering exercise tolerance.
Cellular Damage:
Oxalates can accumulate in tissues, leading to inflammation and damage, particularly in the kidneys, where they may contribute to kidney stone formation.
Cell damage and decreased energy can weaken our self-defense systems, including the immune system. Oxalates in the bone marrow harm developing blood cells and immune cells during their formation.
Oxidative Stress:
By interfering with the cell’s ability to control free radicals, oxalates contribute to oxidative stress, causing cellular damage and affecting overall metabolic functions.
Mitochondrial Disruption:
Damage to mitochondria can impair energy production, impacting cellular metabolism and overall energy levels. Intake of high oxalate foods can disrupt the electrolyte balance, affecting mitochondria, increasing oxidative stress and lowering energy.
Low Oxalate Diet and Traditional Chinese Medicine
One of the most important preventions you can do is to follow a low oxalate diet, that is the best way to prevent kidney stones and many other health dangers that comes with too much oxalate intake.
TCM was created 4000 years ago, in that time there was no knowledge or awareness of oxalate, but back in the time they developed great herbal formulas to treat and prevent kidney stones and to prevent oxalate absorption.
Herbs like Jin Qian Cao, Ji Nei Jin, Yu Jin or Hai Jin Sha have been used for long time to clear kidney stones.
But remember Chinese Medicine is not allopathic, a well educated herbalist will always customize the herbal formula according to the characteristics of
the patient.
List of Oxalates Quantities in Foods
FRUITS
Avocados | 1 fruit | Very High | 19 mg |
Dates | 1 date | Very High | 24 mg |
Grapefruit | 1/2 fruit | Very High | 12 mg |
Kiwi | 1 fruti | Very High | 16 mg |
Star Fruit | 1 fruit | Very High | 600 mg |
Orange | 1 fruit | Very High | 29 mg |
Raspberries | 1 cup | Very High | 48 mg |
Tangerine | 1 fruit | High | 10 mg |
Figs | 1 fruit | Moderate | 9 mg |
Banana | 1 fruit | Low | 3 mg |
Blackberries | 1/2 cup | Very Low | 2 mg |
Blueberries | 1/2 cup | Very Low | 2 mg |
Cherries | 1 cup | Low | 3 mg |
Limes | 1/2 fruit | Low | 3 mg |
Pears | 1 fruit | Very Low | 2 mg |
Pineapple | 1 cup | Low | 4 mg |
Strawberries | 1/2 cup | Very Low | 2 mg |
Apples | 1 fruit | Very Low | 1 mg |
Grapes | 1/2 cup (seedless) | Very Low | 1 mg |
Lemons | 1 fruit | Very Low | 1 mg |
Cantaloupe | 1/4 melon | Very Low | 1 mg |
Mango | 1 fruit | Very Low | 1 mg |
Papaya | 1/2 fruit | Very Low | 1 mg |
Peaches | 1 fruit | Little or None | 0 mg |
Watermelon | 1 slice | Very Low | 1 mg |
Plums | 1 fruit | Little or None | 0 mg |
Nectarine | 1 fruit | Little or None | 0 mg |
Plantain | 1 medium | Very Low | 1 mg |
VEGETABLES
Beets | 1/2 cup | Very High | 76 mg |
Bamboo Shoots | 1 cup | Very High | 35 mg |
Fava Beans | 1/2 cup | Very High | 20 mg |
Okra | 1/2 cup | Very High | 57 mg |
Olives | 10 olives | Very High | 18 mg |
Parsnip 1/ 2 cup | 1/2 cup | Very High | 15 mg |
Rhubarb | 1/2 cup | Very High | 541 mg |
Spinach (cooked) | 1/2 cup | Very High | 755 mg |
Spinach raw | 1/2 cup | Very High | 656 mg |
Tomato Sauce | 1/2 cup | Very High | 17 mg |
Yams | 1/2 cup | Very High | 40 mg |
Turnip | 1/2 cup | Very High | 30 mg |
Carrots | 1/2 lg carrot | High | 10 mg |
String Beans | 1/2 cup | Moderate | 9 mg |
Artichokes | 1 small bud | Moderate | 5 mg |
Asparagus | 4 spears | Moderate | 6 mg |
Hot Chili Peppers | 1/2 cup | Moderate | 5 mg |
Soybeans | 1 cup | Moderate | 7 mg |
Tomato | 1 med whole | Moderate | 7 mg |
Brussel Sprouts | 1/2 cup | Very Low | 2 mg |
Sea Vegetables | 1 cup | Low | 4 mg |
Kale | 1 cup chopped | Low | 2 mg |
Celery | 1 stalk | Low | 3 mg |
Alfalfa Sprouts | 1/2 cup | Little or None | 0 mg |
Bok Choy | 1 cup | Very Low | 1 mg |
Broccoli | 1/2 cup | Very Low | 1 mg |
Cabbage | 1/2 cup | Very Low | 1 mg |
Cauliflower | 1/2 cup | Very Low | 1 mg |
Chives | 1 tsp | Little or None | 0 mg |
Corn | 1/2 cup | Very Low | 1 mg |
Cucumber | 1/4 cucumber | Very Low | 1 mg |
Endive | 1/2 cup | Little or None | 0 mg |
Green Pepper | 1 ring | Very Low | 1mg |
Iceberg Lettuce | 1 cup | Little or None | 0 mg |
Mushrooms | 1 mushrooms | Little or None | 0 mg |
Onions | 1 small Onion | Little or None | 0 mg |
Peas | 1/2 cup | Very Low | 1 mg |
Pickles | 1 pickle | Little or None | 0 mg |
Radish | 10 count | Little or None | 0 mg |
Romaine Lettuce | 1 cup | Little or None | 0 mg |
Scallions | 1/2 cup | Very Low | 1 mg |
Sauerkraut | 1/2 cup | Very Low | 1 mg |
Zucchini | 1/2 cup | Very Low | 1 mg |
Waterchestnuts | 4 nuts | Little or None | 0 mg |
Yellow Squash | 1/2 cup | Very Low | 1 mg |
POTATOES
French Fries | 1/2 cup | Very High | 51 mg |
Baked Potato with skin | 1 medium | Very HIgh | 97 mg |
Mashed Potatoes | 1 cup | Very High | 29 mg |
Potato Chips | 1 oz | Very High | 21 mg |
Potato Salad | 1/3 cup | Very High | 17 mg |
Sweet Potatoes | 1 cup | Very High | 28 mg |
DAIRY
Sour Cream | 1 Tbs | Little or None | 0 mg |
Coffee Creamer | 1 Tbs | Little or None | 0 mg |
Ice Cream (Vanilla) | 1/2 cup | Little or None | 0 mg |
Plain Yogurt | 1 cup | Very Low | 2 mg |
Yogurt with Fruit | 8 oz | Very Low | 1 mg |
Cheddar Cheese | 1 slice | Little or None | 0 mg |
Cottage Cheese | 1/2 cup | Little or None | 0 mg |
Mozzarella Cheese | 1 oz | Little or None | 0 mg |
Cream Cheese | 1 oz | Little or None | 0 mg |
Butter, Salted | 1 pat | Little or None | 0 mg |
Chocolate Milk | 1 cup | Moderate | 7 mg |
Whole Milk | 1 cup | Very Low | 1 mg |
Buttermilk | 1 cup | Very Low | 1 mg |
Powered Milk | 1 envelope | Low | 3 mg |
Fat Free Milk | 1 cup | Very Low | 1 mg |
BREAD & GRAINS
Pancake | 4 cakes | High | 11 mg |
English Muffin Whole Wheat | 1 muffin | HIgh | 12 mg |
Biscuits | 1 biscuit | Moderate | 6 mg |
Cracked Wheat Bread | 1 slice | Moderate | 5 mg |
Rye Bread | 1 slice | Moderate | 7 mg |
Tortillas, corn | 1 tortilla | Moderate | 7 mg |
Tortillas, flour | 1 tortilla | Moderate | 8 mg |
White Bread | 1 slice | Moderate | 5 mg |
Whole Wheat Bread | 1 slice | Moderate | 6 mg |
Whole Oat Bread | 1 slice | Moderate | 5 mg |
All-Propose Flour | 1 cup | Very High | 17 mg |
Brown Rice, cooked | 1 cup | Very High | 24 mg |
Buckwheat Groats | 1 cup cooked | Very High | 133 mg |
Bulgur, cooked | 1 cup | Very High | 86 mg |
Corn Grits | 1 cup | Very High | 97 mg |
Couscous | 1 cup | Very High | 15 mg |
Cornmeal | 1 cup | Very High | 64 mg |
Millet, cooked | 1 cup | Very High | 62 mg |
Miso | 1 cup | Very High | 40 mg |
Soy Flour | 1 cup | Very High | 94 mg |
MEAT & FISH & Alternatives
Tofu | 3.5 oz | Very High | 13 mg |
Veggie Burger | 1 pattie | Very High | 24 mg |
Meatballs | 2 meatballs | Very Low | 2 mg |
Bacon | 2 slices | Little or None | 0 mg |
Buffalo | 3 oz | Little or None | 0 mg |
Bologna | 1 slice | Little or None | 0 mg |
Chicken | 3 oz | Little or None | 0 mg |
Hot Dogs | 1 Hot Dog | Very Low | 1 mg |
Ham | 3 oz | Little or None | 0 mg |
Ground Beef | 3 oz | Little or None | 0 mg |
Pork | 5 oz | Little or None | 0 mg |
Turkey | 3 oz | Little or None | 0 mg |
Venison | 3 oz | Little or None | 0 mg |
Salmon | 4 oz | Little or None | 0 mg |
Osters | 3 oz | Little or None | 0 mg |
Shrimps | 3 oz | Little or None | 0 mg |
Sardines | 1 can | Little or None | 0 mg |
Tuna | 3.5 oz | Little or None | 0 mg |
Cod | 3 oz | Little or None | 0 mg |
NUTS & SEEDS
Almonds | 1 oz | Very High | 122 mg |
Cashews | 1 oz | Very High | 49 mg |
Peanuts | 1 oz | Very High | 27 mg |
Pistachios | 1 oz | Very High | 14 mg |
Pumpkin Seeds | 1 cup | Very High | 17 mg |
Walnuts | 1 cup | Very High | 31 mg |
Pecans | 1 oz | High | 10 mg |
Sunflower Seeds | 1 cup | High | 12 mg |
Flaxseed | 1 Tbs | Little or None | 0 mg |
CANDIES
Cocoa Powder | 4 tsp | Very High | 67 mg |
Chocolate Syrup | 2 Tsp | Very High | 38 mg |
Brownies | 1 oz | Very High | 31 mg |
Candies with Nuts | 2 oz | Very High | 38 mg |
Chocolate Chip Cookies | 1 cookie | High | 11 mg |
Milk Chocolate Candies | 1 oz | Moderate | 5 mg |
Apple Pie | 1 piece | Moderate | 5 mg |
Fig Bars | 1 cookie | Low | 4 mg |
Oatmeal cookies | 1 cookie | Very Low | 2 mg |
Rice Cake | 1 cake | Low | 4 mg |
Rice Pudding | 1/2 cup | Very Low | 2 mg |
Custard | 1 cup | Very Low | 1 mg |
Jello | 1 cup | Very Low | 1 mg |
Tapioca Pudding | 1/2 cup | Little or None | 0 mg |
Popsicle | 1 stick | Little or None | 0 mg |
BEBERAGES
Carrot Juice | 1 cup | Very High | 27 mg |
Hot Chocolate | 1 cup | Very High | 65 mg |
Tea, Brewed | 1 cup | Very High | 14 mg |
Tomato Juice | 1 cup | Very High | 14 mg |
Apple Juice | 6 oz | Very Low | 2 mg |
Orange Juice | 1 cup | Very Low | 2 mg |
Pineapple Juice | 8 oz | Low | 3 mg |
Coffee | 1 cup | Very Low | 1 mg |
Grape Juice | 8 oz | Very Low | 1 mg |
Mango Juice | 8 oz | Very Low | 1 mg |
Grapefruit Juice | 8 oz | Little or None | 0 mg |
Beer | 1 can | Low | 4 mg |
Red Wine | 4 oz | Very Low | 1 mg |
White Wine | 4 oz | Little or None | 0 mg |
Liquor | 1 jigger | Little or None | 0 mg |
*these are not exact number, they are a reference.
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