Pasta products that contained vegetable powders among the listed ingredients were highest in oxalate, and the proportion of spinach powder in these samples was an important determinant of oxalate content. The overall data suggested that most types of pasta are at least moderately high in oxalate.
The values for total and soluble oxalate of wholemeal spaghetti were ∼2 times higher than that in spaghetti from refined flour.
BREADS AND GRAINS
White flour and brown rice flour are high in oxalate so everything you make from them will be high.
Examples of low oxalate grains and starches include oat bran, oat flour, barley, bran muffins, white bread, wheat bread, white rice, corn, and flour tortillas.
You can swap your baked potato for sweet potatoes, which are higher in most vitamins and minerals and only have 28 milligrams of oxalates per cup. Broccoli is a delicious low-oxalate vegetable at just 2 milligrams per cup.
Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate.
People who must follow a low oxalate diet may want to avoid eating blueberries. The oxalates in blueberries seem to block the absorption of calcium to some extent. Even though it is not dangerous to eat the two foods together, you might not want to count all of the calcium consumed along with blueberries.
For those of us who eat dairy, adding cheese into your diet at the right times can be really beneficial for supporting a low oxalate diet (LOD).
Meats, eggs, dairy products, white rice and pasta are generally low in oxalate. If your health care provider recommends you limit oxalate-rich foods, consider meeting with a dietitian to evaluate your diet. Sugar and sodium can raise the risk of developing kidney stones, so limiting both in your diet also will help.
Some plant foods extremely high in oxalates include, but not limited to: Leafy greens – spinach, Swiss chard, kale, collard greens, celery, parsley, endive, beetroot greens, dandelion greens, and turnip greens. Root crops – beets, carrots, potatoes, sweet potatoes, and parsnips.
Although sweet potatoes are considered a nutritious food, they are categorized as very high in oxalates and unfit for a person on a low-oxalate diet. Foods that contain less than 2 milligrams of oxalate per serving are considered low, according to the University of Pittsburgh Medical Center.
Yes, white rice does have less oxalate compared to brown rice. However, it also has less fiber, vitamins, minerals and other things that are good for you. Plus, a strict low oxalate diet is not the key to stopping kidney stones for most people. Some people with oxalate stones do need to limit oxalate, but many do not.
Hard boiled eggs are an excellent low oxalate breakfast idea. Pair them with a slice of toast and/or some fruit and you are good to go!
Some examples of foods that are highest in oxalates include green leafy vegetables, soy, almonds, potatoes, tea, rhubarb, cereal grains and beets. Oxalates are also naturally created in the human body as a waste product.
Because oxalates are water soluble, they can be reduced by blanching, boiling, or steaming with the liquid discarded. Fermentation reduces oxalates. Cooking in milk or macerating in whey can also mitigate oxalate exposure. Sprouting can help too.
Calcium is a nutrient that is found in dairy products, such as yogurt, milk and cheese. You need to eat calcium so that it can bind with oxalate in the stomach and intestines before it moves to the kidneys. Eating foods with calcium is a good way for oxalates to leave the body and not form stones.
All varieties of apples are low oxalate. By themselves, apples are the perfectly portioned portable snack!
Low-oxalate vegetables which are also low in calories, include cabbage, chives, cauliflower, cucumbers, endive, kohlrabi, mushrooms, radishes and water chestnuts. Peas, which are legumes, are also low-oxalate.
On the other hand, because the restriction of dietary oxalate is one of the recommended ways to reduce the risk of CaOx kidney stone occurrence or recurrence, coffee and tea, which have been recognized as oxalate-rich beverages, are widely recommended as beverages to avoid.
Boiling is yet another simple approach to spice up your delectable fall veggies. Honey and carrots are both low in oxalate and have an undeniably sweet taste.
Cocoa and dark chocolate have been promoted as health foods due to the high levels of antioxidants found in cocoa beans (Theobroma cacao L.) and their products but they also contain moderate to high levels of oxalates which can cause some health concerns.
Boiling markedly reduced soluble oxalate content by 30-87% and was more effective than steaming (5-53%) and baking (used only for potatoes, no oxalate loss). An assessment of the oxalate content of cooking water used for boiling and steaming revealed an approximately 100% recovery of oxalate losses.