5 min read What Are Oxalate Foods?
Oxalates, also known as oxalic acid, are naturally occurring compounds in plants. You eat them in food, and your body makes them as well.
Leafy greens, legumes, and other foods high in oxalates are rich in nutrients. But because oxalates bind to calcium as they leave your body, they can increase the risk of kidney stones in some people.
If you’re prone to kidney stones or have kidney disease, your doctor may recommend you follow a low-oxalate diet. But for most people, the benefits of nutrient-dense, high-oxalate foods outweigh their risks. Spinach is one of the foods highest in oxalates. Even though it’s a very healthy food, your doctor may tell you to avoid it if you’re at high risk of kidney stones. (Photo Credit: iStock/Getty Images) High-Oxalate Foods
High-oxalate foods include:
1. Spinach
Leafy greens like spinach contain many vitamins and minerals, but they’re also high in oxalates . A half-cup of cooked spinach contains 755 milligrams.
2. Soy products
Products made from soybeans are excellent sources of protein and other nutrients, especially for people on a plant-based diet. But they are also high in oxalates. A 3-ounce serving of firm tofu has 235 milligrams, while 1 cup of soy milk or yogurt can have up to 336 milligrams per serving. 3. Almonds Almonds are a concentrated source of vitamins and minerals, yet they are also high in oxalates. One ounce of almonds, or about 22 nuts, contains 122 milligrams of oxalates. 4. Potatoes A medium baked potato has 97 milligrams of oxalates. Much of this content is in the potato’s skin, which also contains high levels of nutrients like fiber, vitamin C, and B vitamins. 5. Beets Beets are an excellent source of nutrients like folate and manganese . At 152 milligrams per cup, they’re also one of the vegetables highest in oxalates. 6. Navy beans Legumes are a great way to add protein, fiber, and other nutrients to any meal. But if you’re managing your oxalate levels, navy beans are on the high end with 76 milligrams per half-cup. 7. […]
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