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While many plant-based foods are high in oxalates, understanding their oxalate content and adopting appropriate dietary practices can help mitigate health risks associated with high oxalate intake.
Oxalates are naturally occurring compounds found in many plant-based foods. While they are generally harmless for most people, high oxalate intake can pose health risks for individuals prone to kidney stones. This article explores various foods high in oxalates, their potential health implications, and dietary recommendations.
Cereal and Cereal Products
Cereals and cereal products are staple foods in many diets. However, certain whole grain cereals contain high levels of oxalates. For instance, whole grain wheat species such as Triticum durum, Triticum sativum, and Triticum aestivum have been found to contain 76.6 mg, 71.2 mg, and 53.3 mg of oxalates per 100 grams, respectively. Wheat bran, in particular, has an exceptionally high oxalate content of 457.4 mg per 100 grams. These findings suggest that oxalic acid is primarily located in the outer layers of cereal grains, making whole grain products higher in oxalates compared to refined grains1.
Soybeans and Legumes
Soybeans and other legumes are known for their nutritional benefits, but they also contain significant amounts of oxalates. Studies have shown that soybean seeds can have oxalate levels ranging from 0.67 to 3.5 grams per 100 grams of dry weight. Commercial soyfoods and other legumes like peanut butter, refried beans, and lentils also contain high oxalate levels, with values ranging from 16 to 638 mg per serving. These levels exceed the recommended oxalate intake for individuals with a history of calcium oxalate kidney stones2.
Vegetables and Fruits
Certain vegetables and fruits are particularly high in oxalates. Spinach, amaranth, bamboo shoots, and ginger are among the vegetables with oxalate contents exceeding 100 mg per 100 grams. Fruits like star fruit and dragon fruit also have high oxalate levels, with 111.4 mg and 97.1 mg per 100 grams, respectively. On the other hand, vegetables like broccoli, cauliflower, and cabbage have much lower oxalate contents, making them safer options for those concerned about oxalate intake4.
Nuts and Seeds
Nuts and seeds are another category of foods that can be high in oxalates. Almonds, cashews, hazelnuts, and pine nuts contain more than 150 mg of oxalates per 100 grams. These high levels can contribute significantly to daily oxalate intake, especially for individuals who consume nuts regularly as part of a healthy diet4.
Ethnic Foods
Ethnic foods also vary widely in their oxalate content. Foods like raw spinach, huanzontle, purslane, chard, and toasted amaranth are high in oxalates. These foods are often consumed in ethnic diets and can contribute to exceeding the recommended daily oxalate intake, particularly in individuals with overweight or obesity3.
Health Implications
High oxalate intake can lead to the formation of calcium oxalate kidney stones, as oxalates bind with calcium in the urine to form insoluble salts. This is particularly concerning for individuals with a history of kidney stones or those predisposed to urolithiasis. Cooking methods can influence oxalate content; for example, boiling can reduce oxalate levels by leaching them into the cooking water, while cooking in a wok may concentrate oxalates9.
Dietary Recommendations
For individuals at risk of kidney stones, it is advisable to limit the intake of high-oxalate foods. Incorporating low-oxalate vegetables like broccoli and cauliflower, and opting for refined grains over whole grains can help manage oxalate intake. Additionally, soaking and cooking high-oxalate foods can reduce their oxalate content, making them safer to consume6 8.
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