Have you ever heard that oxalates can lead to a lot of ongoing health problems? If you’re dealing with kidney stones, joint discomfort, bladder issues, thyroid problems, or conditions like fibromyalgia or autism, it might be worth looking into how oxalates affect your body. This is especially true if you consume a lot of foods high in oxalates, like spinach and beetroot.
We often focus on refined sugar and carbs as the main culprits of poor health, but we should also consider the harmful chemicals found in plants. When we examine the health aspects of fruits and vegetables, it reveals some unsettling truths. Plants have their own defense mechanisms since they don’t want to be eaten, which is why many of them contain anti-nutrients and phytochemicals to deter predators.
One such compound is oxalic acid, which is naturally present in various plants. You can think of oxalic acid as a magnet that pulls in minerals like calcium, potassium, sodium, and magnesium, forming oxalate salts when they bind together. While small amounts are generally safe, consuming too much can lead to serious issues like kidney stones, joint pain, fatigue, and other health problems. These reactive molecules might also contribute significantly to chronic diseases, including autoimmune disorders and digestive system issues.
The issue with oxalates is that they attach to minerals like calcium and magnesium, creating crystals that can accumulate in various organs and tissues in the body. When eaten in small amounts, oxalates are usually removed from the body as waste. But if you consume too many, they can overwhelm the body’s ability to get rid of them, posing a risk to your health.
Eating foods that are high in oxalates can lead to several issues, such as:
– Increased inflammation and oxidative stress in the body.
– Difficulty in absorbing essential nutrients like iron, calcium, and magnesium. For example, the reason your body hardly absorbs any iron from spinach is due to oxalates.
– Weakened immune system and lower energy production in cells.
– Development of kidney stones.
– Possible fungal infections in the gut.
Foods are classified as high in oxalate if they have over 50 mg of oxalate in a 100-gram serving.
Beet greens contain between 1,200 and 2,300 mg of oxalate for every 100 grams. On the other hand, beetroot has a lower amount, but it’s still classified as a high oxalate food, with 125 mg in a 100-gram serving.
Swiss Chard 500-900 mg per ½ cup
Spinach. A half-cup of cooked spinach contains 755 milligrams.
Rhubarb: 541 mg per ½ cup
Cacao (Cocoa powder) 360 to 567 mg per 100 g
Soy products 235-336 mg per 3 oz.
Peanuts 187 mg per 100 grams
Almonds 366 mg per 100 grams
Buckwheat Groats: 133 mg per ½ cup
What You Should Do
It’s important to remember that cutting down on oxalates too fast can cause detox symptoms. The carnivore diet helps lower oxalate consumption since it mainly includes animal products that have no oxalates at all. Still, some people might want to add in plant foods for different reasons. When they do, it’s essential to choose options that are low in oxalates. Foods that are high in oxalates, like spinach, rhubarb, chard, nuts, seeds, beans, chocolate, almonds, and certain fruits and grains, such as raspberries, should be avoided.
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