30 Bananas a Day!

30BaD FADs: Oxalate Health Impact

30BaD FADs:  Frequently Added Discussions

What are oxalates and oxalic acid?

How can oxalates harm us?

What foods are high in oxalates?

  1. Oxalate Defined
  2. Side Effects of Consumption
  3. Links With Some Conditions
  4. Breathing and Asthma Problems
  5. Digestive System Irritation
  6. Urinary Problems
  7. Kidney Stone Formation and Damage
  8. Osteoporosis and Dental Problems and Loss
  9. Impairs Iron Absorption Promoting Anemia
  10. Systemic Problems
  11. Arthritis and Calcium Oxalate Crystals
  12. Dizziness and Vertigo
  13. High Oxalate Foods

  

Introduction

Oxalates are naturally occurring compounds found in almost all plants, and in animals and humans.  Oxalate is also a biproduct of human metabolism just like uric acid. The human diet will always contain some oxalate. However diets focusing on high oxalate foods like animal product, grains, starchy foods, and cruciferous vegetables like kale and spinach can cause short term problems such as digestive issues and breathing difficulties, dizziness and vertigo, and long term health problems such as kidney and cardiovascular damage.  Sensitive indivuals such as those with preexisting lung, kidney or thyroid problems may have to avoid medium oxalate foods as well.  

Some of our members here at 30BaD have problems when eating cruciferous veggies like broccoli, kale, spinach, and cauliflower, and root vegetables like carrots, tubers and potatoes, and starchy vegetables like beets as well as other starchy foods like some nuts and seeds, most legumes and beans, whole grains and bread, and processed foods.

Immediate symptoms of high oxalate consumption include burning mouth and throat during consumption, digestive upsets including sour stomach, stomach pains, diarrhea, blood in stools, constipation, bloating, gas in its various forms including burping, belching, flatulence, and flatus, breathing and asthma symptoms, mucus production, skin eruptions such as acne, eczema, and canker sores, dandruff, arthritis flare ups, kidney stones and kidney problems, urinary pain and or problems, blood in urine, foul smelling urine, irritation of the genitalia, body odor, and slowed digestion which makes it difficult to eat enough calories during the day, and if some rare cases, dizziness and vertigo, tinnitus and ringing of the ears, and hearing loss.

Long term symptoms and diseases related to high oxalate consumption include kidney stones and kidney disease, urinary problems, breathing and asthma problems, digestive system irritation and or IBS (Irritable Bowel Syndrome), prevention of calcium absorption and assimilation with risk of osteopenia (bone softening), osteoporosis, and jaw, oral, and dental problems, iron deficiency anemia, and other systemic problems such as calcification of tissues and arteries also known as hardening of the arteries and or arteriosclerosis which can lead to heart problems and cerebrovascular accidents and strokes.  Systemic circulation of calcium oxalate crystals can also cause them to be deposited in the visceral organs, bones, cartilage, and synovial fluid of joints resulting in pain, swelling, and arthritis.

Other conditions possibly caused by or irritated by high oxalate consumptions include fibromyalgia, inflammation, unexplained body pain, feeling of burning, irritated tissues and mucous membranes, and swelling of gums and other oral issues.  

Although many of the foods listed here are not against guidelines, we do request members who are sensitive to these foods to avoid eating them.

This blogpost will explain one aspect of why these foods cause sensitivities, and that is because they are high to moderately high in oxalate. A few problems regarding high oxalate consumption will be addressed here, although these problems and the list of high oxalate foods are not all inclusive.  

 

Oxalate Defined

Oxalates are naturally occurring organic acids found in plants, animals and humans. Oxalate is normally produced in plants, primarily in their leaves, nuts, fruit, and bark. In humans, however, oxalate seems to have no substantially beneficial role and act as a metabolic end-product, much like uric acid. Oxalate is the salt form of oxalic acid, and is a natural end product of metabolism. (1) (2)

Dietary oxalate is an organic molecule found in many vegetables, fruits, and nuts. Some foods high in oxalate are broccoli, cauliflower, cabbage, brussels sprouts, kale, bok choy (greens), collard greens and spinach. (3)

Eating a diet high in oxalates can cause problems in the body such as kidney stones and pain. Oxalate can also cause other pain related health problems like fibromyalgia, vulval pain, chronic pelvis pain and some other unexplained pains as well. (4)

Side Effects of Consumption

Eating foods high in oxalate may cause the following symptoms: breathing difficulty, burning in the mouth, burning in the throat, coma, diarrhea, eye pain, kidney stones, nausea, red-colored urine, seizures, stomach pain, vomiting, and weakness, esophagitis, slurred or unintelligible speech, laryngeal edema, pain and edema in the tongue. (5)

Oxalic acid poisoning may involve the following symptoms: abdominal pain, burns and blisters if acid contact is made, collapse, convulsions, kidney problems, low blood pressure, mouth pain, shock, throat pain, tremors, vomiting, and weak pulse.  (6)

If extremely high doses of oxalate are consumed, death can result. (7)

Links With Some Conditions

According to researcher Susan Owens of the Low Oxalate Diet,there may be a link between excess oxalate in the body and the following conditions: (8)

Clive Solomons, Ph.D., former director of research at the University of Colorado Health Sciences Center, has explored the connection between excess oxalate, pain, and weakened connective tissue in his research, which is aptly called The Pain Project.  

People who have participated in the Pain Project have reported recovery or improvement from a variety of painful conditions including: (9)

Breathing and Asthma Problems

Eating high oxalate foods can cause breathing difficulty and or cause asthma and or exasperate asthmatic symptoms in sensitive individuals. (5) (8)

 

Digestive System Irritation

The digestive system is made up of the digestive tract—a series of hollow organs joined in a long, twisting tube from the mouth to the anus—and other organs that help the body break down and absorb food. Organs that make up the digestive tract are the mouth, esophagus, stomach, small intestine, large intestine—also called the colon—rectum, and anus. (10)

Oxalates irritate the lining of the digestive system when consumed.  This could cause nausea, stomach pain, abdominal pain, diarrhea, and weakness.  (4) (5)

During chewing and swallowing, eating foods high in oxalates can burn the mouth and throat, and cause pain in the throat and mouth.There may be swelling and pain in the tounge.  In some cases, esophagitis may develop with laryngeal edema which might result in slurred speech.  (4) (5) (11)

Long term problems with high oxalate consumption can cause conditions such as IBS (irriatable bowel syndrome).  Irritable bowel syndrome is a problem that affects the large intestine. It can cause abdominal cramping, bloating and a change in bowel habits. Some people with the disorder have constipation. Some have diarrhea. Some go back and forth between constipation and diarrhea.

Urinary Problems

Feminine Irritation 

Eating foods high in oxalates may produce urine that is irritating. In females, this can contribute to symptoms of vulvodynia which is chronic pain and discomfort of the vulva.  Symptoms include burning, stinging, rawness, itching, aching, soreness, throbbing and swelling.  (12)

Genital Irritation

Because oxalate is expelled through the urine, irritation, itching, and burning of the genitals can happen in both males and females.  

Hyperoxaluria

Hyperoxaluria is a condition where too much oxalate is present in the urine.  Since oxalate and calcium are continuously excreted by the kidney into the urine, it can combine with calcium causing formations of calcium-oxalate crystals and grow into a kidney stone.

A high intake of oxalate-rich foods (eg, chocolate, nuts, spinach) and a diet rich in animal protein can result in hyperoxaluria. Low dietary calcium intake can also result in hyperoxaluria via decreased intestinal binding of oxalate and the resulting increased absorption. (1)

 

Kidney Stone Formation and Damage

The body uses food for energy and tissue repair. After the body uses what it needs, waste products in the bloodstream are carried to the kidneys and excreted as urine. Certain foods create wastes that may form crystals in the urinary tract. In some people, the crystals grow into stones. Calcium oxalate stones are the most common. 

Some of the oxalate in urine is made by the body.  By eating certain foods with high levels of oxalate that can increase the amount of oxalate in the urine where it combines with calcium to form calcium oxalate stones.

Avoiding these foods may help reduce the amount of oxalate in the urine. Eating foods containing calcium also reduces oxalate in the urine. Calcium binds oxalate in the digestive tract so it is not excreted into the urine. (10)

Osteoporosis and Dental Problems and Loss

Calcium is one of the most important minerals for the the human body. Calcium helps form and maintain healthy teeth and bones, clotting blood, sending and receiving nerve signals, muscle movement and relaxation, releasing hormones and other chemicals, and keeping a normal heartbeat.  (14)

Lack of calcium in the diet and or inability to absorb calcium can lead to low bone density which is a risk for osteoporosis.  Osteoporsos is when bones get weak and brittle.  When this happens, all bones of the body can be affected including the jaw bone resulting in loose teeth and or loss of teeth.  (15)

Oxalate inhibits calcium assimilation.  In the digestive system, calcium binds with oxalate to prevent it from entering the blood stream.  This means that there is less calcium available for absorption and assimilation by the body for bone building and other healthy body functions.  (13)


Impairs Iron Absorption Promoting Anemia

There are two forms of dietary iron: heme and nonheme.  Heme iron is found in animal foods that originally contained hemoglobin. Iron in plant foods is called nonheme iron.  Most dietary iron is nonheme iron. (13)

Iron deficiency develops gradually and usually begins with a negative iron balance, when iron intake does not meet the daily need for dietary iron. Iron deficiency anemia is an advanced stage of iron depletion. It occurs when storage sites of iron are deficient and blood levels of iron cannot meet daily needs. Blood hemoglobin levels are below normal with iron deficiency anemia.

Signs of iron deficiency anemia include: feeling tired and weak, decreased work and school performance, slow cognitive and social development during childhood, difficulty maintaining body temperature, decreased immune function, which increases susceptibility to infection, and glossitis (an inflamed tongue).

Iron deficiency anemia can be associated with low dietary intake of iron, inadequate absorption of iron, or excessive blood loss 

Oxalates impair the absorption of nonheme iron.  (16)

 

Systemic Problems

The kidneys, when working normally, are very efficient at eliminating excess oxalate that is produced by the liver or absorbed from the intestinal tract. In patients with good kidney function, blood concentrations of oxalate are kept normal or near the normal range, and it is only in the urine and the kidney tissue that high concentrations of oxalate occur. It is the high concentration of oxalate in the urine (hyperoxaluria) that causes stones to form, and over time causes damage to kidney tissue.

As time passes, kidney function may be reduced by 50% or more. When that occurs, and the kidney can no longer eliminate excess oxalate efficiently and blood levels of oxalate begin to rise. When blood oxalate concentrations reach a critical level, the amount of oxalate in the blood is high enough to form complexes with calcium leading to calcium oxalate deposits in multiple body tissues (called oxalosis).

Oxalosis can involve many different organs. Most common in patients with primary hyperoxaluria with associated kidney failure are deposits in small blood vessels which can cause painful skin ulcers that do not heal, deposits in bone marrow causing anemia, deposits in bone tissue causing failure to grow in children and fractures in adults and children, and calcium oxalate deposits in the heart causing abnormalities of heart rhythm or poor heart function.

Oxalosis will become progressively more severe as long as the blood oxalate concentration remains high, and can lead to death. For this reason, prompt recognition of the problem and prompt treatment are essential. Kidney dialysis can remove oxalate from the blood, but in most patients with primary hyperoxaluria dialysis cannot keep pace with the very large amount of oxalate produced. Definitive treatment of kidney failure and oxalosis in patients with primary hyperoxaluria is transplantation. (2)
Long term, a diet high in oxalate foods such as grains and bread, processed food, legumes and beans, tubers and potatoes, most nuts and seeds, and cruciferous veggies like kale and spinach can promote kidney disease and failure, calcification of body tissues, iron deficiency anemia, calcification and hardening of arteries which can long term lead to heart problems and cerebrovascular accidents and strokes. (18)  

 

Arthritis and Calcium Oxalate Crystals

Just as calcium and oxalate can combine in the urine and kidney and form crystals and stones, so too can these crystals circulate in the blood.  

Systemic circulation of calcium oxalate crystals can also cause them to be deposited in the visceral organs, bones, cartilage, and synovial fluid of joints resulting in pain, swelling, and arthritis.  (19)

This can results in arthritis also known as acute monarthritis, polyarthritis, and or chronic arthritis. These crystals can also cause soft tissue swelling in areas around the joints but also in places like the hands. (20)

Symptoms of gout and or psuedogout may occur with calcium oxalate crystals.  Ironically, high levels of ascorbic acid (vitamin C) are recommended to alleviate symptoms.  (21)

Dizziness, Vertigo, Tinnitus, Hearing Loss

For some individuals, the digestive and nauseus symptoms brought on by high oxalate foods may also cause some dizziness.  

What often happens though is that calcium oxalate crystals can not only form kidney stones, but build up in other body structures such as the middle ear, or attaching to the small hairs in the ear.  So calcification and hardening of structures of the middle ear and ear can occur. The middle ear helps us with our balance and with impairment, can cause dizziness, vertigo, tinnitus and a ringing sensation in the ears, and possible hearing loss long term.  (25) (26)

Oxalate Content of Some Sample Foods

This list is not all inclusive, rather a sampling of problem foods that may cause some of our members more problems.  

High Oxalate Foods 

These foods may have 10 or more mg of oxalate per serving and or cause extreme reactions in sensitive individuals and or kidney patients.

  • Kale
  • Spinach
  • Chard
  • Eggplant
  • Zucchini
  • Cucumber with skin
  • Beans
  • Beets and beet greens and root
  • Carrots
  • Celery
  • Chicory
  • Collards
  • Dandelion greens
  • Escarole
  • Leeks
  • Okra
  • Olives
  • Parsley
  • Peppers both chili and green
  • Black Pepper along with many other condiments and spices.  
  • Potatoes baked, boiled, fried
  • Rutabaga
  • Summer squash
  • Sweet potato
  • Swiss chard

Problem Fruits in sensitive individuals

  • Rhubarb
  • Dates
  • Pineapple
  • Cranberries
  • Figs
  • Lemon and Orange peels

Other high oxalate foods and products include tea, cocoa and chocolate products, many fruit juices, beer, coffee, soy products, many grains and grain products such as amaranth, buckwheat,  oats and oatmeal, wheat, as well as the offshoots of these products such as pasta, cakes, cookies, and pies.  Many if not most cooked foods are high oxalate foods in part because we use high oxalate foods in our dishes and recipes.  

Moderate Oxalate Foods (2-10 mg per serving)

For people who are not sensitive to oxalates, these foods can be eaten sparingly, but preferably not as a main calorie source.  However, if one experiences burping and belching, gas, bloating, and or skin eruptions like acne, eczema, or canker sores, eat sparingly or not at all.  

Some problems with some of the vegetables on this list such as broccoli, cabbage, and cauliflower, is that they are high in cellulose.  Our bodies cannot digest cellulose very well and or extract nutrients from these vegetables thus rendering them somewhat of an empty calorie food.  Many of them are low calorie and it is difficult for humans to eat enough of them to satisfy caloric and nutritional requirements.  

Even though the oxalate content per serving of these foods may initially look low, because they are low calorie, we have to eat many servings of them verses other fruits and nuts with similar oxalate counts.  This will result in an overall oxalate consumption count being higher if these are not eaten sparingly.  It might be recommended to just use things like peeled cucumber, broccoli and cauliflower to spice up or crunch up a salad, but not as the salad itself.  

  • Cucumber without skin
  • Artichoke
  • Asparagus
  • Broccoli
  • Cabbage 
  • Cauliflower
  • Brussel sprouts
  • Corn
  • Fennel
  • Mustard greens
  • Onions 
  • Parsnip
  • Tomato
  • Turnips
  • Watercress
  • Radishes

Nuts and Seeds

While some nuts and seeds may be moderate to high in oxalate content per serving, many people still tolerate them well in part because we eat them sparingly because of high fat content, and that the oxalate to calorie ratio is quite low verses the oxalate to calorie ratio of some other low calorie per serving items like cabbage.  Everyone should do their own personal analyses of how they react to various nuts and seeds.  

(22) (23) (24)

Conclusion 

Many starchy foods such as grains and bread, tubers, beans, starchy vegetables, and processed foods are high in oxalates.  Most fruit juices are high in oxalate in part because the oxalate gets concentrated when fiber and other nutrients are removed.  For example, it might take 5-10 or more oranges to make a serving of orange juice.  To ensure one is getting enough calories from juices, an exponential amount of fruit has to be used thus increasing oxalate content and consumption. To learn more about other problems caused by starchy foods, read here:

Starchy Food vs Fruit n Lettuce

The best choice of green vegetable are tender lettuce greens which are low oxalate foods.

Benefits of Lettuce Greens

For more assistance in choosing ideal fruits and lettuce greens, consult this list:

http://rawschool.com/best-raw-foods/

Juicing Problems:

Juicing Side Effects

 

References

  1. http://emedicine.medscape.com/article/444683-overview#aw2aab6b4  Oxalate sources, plants, hyperoxaluria
  2. http://www.ohf.org/about_disease.html  Oxalate salt, Oxalic Acid, Oxalosis Hyperoxaluria
  3. http://rawschool.com/best-raw-foods/  Cruciferous
  4. http://www.lifemojo.com/lifestyle/impact-of-oxalates-on-health-1456...  Oxalate and pain.
  5. http://www.nlm.nih.gov/medlineplus/ency/article/002876.htm rubharb leaves
  6. http://www.nlm.nih.gov/medlineplus/ency/article/002479.htm  Oxalic acid poisoning
  7. http://oxalate.wikispaces.com/oxalic+acid+toxicity  Death, nephrosis, gut irritation
  8. http://www.lowoxalate.info/index.html  Susan Owens, M.A.  Conditons linked to oxalate.
  9. http://alwayswellwithin.com/2010/04/27/high-oxalate-foods-can-trigg...   Oxalate, pain, inflammation
  10. http://digestive.niddk.nih.gov/ddiseases/pubs/yrdd/  Digestive System
  11. http://emedicine.medscape.com/article/817016-overview#a0104 Oxalate Poisoning Esophagitis, laryngeal edema
  12. http://www.acog.org/~/media/For%20Patients/faq127.pdf?dmc=1&ts=...  Vulvodynia
  13. http://kidney.niddk.nih.gov/KUDiseases/pubs/kidneystonediet/index.aspx  Kidney Stone diet, dietary oxalate, calcium oxalate stones, calcium and bone density. 
  14. http://www.nlm.nih.gov/medlineplus/ency/article/002412.htm  Calcium in diet benefits
  15. http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Oral_Health/d...  Oral Health and Bone Disease
  16. http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/  Nonheme iron
  17. http://www.irondisorders.org/diet/  Oxalates and oxalic acic.  Iron. 
  18. http://www.nlm.nih.gov/medlineplus/ency/article/000171.htm Hardening of arteries.  
  19. http://www.ohf.org/docs/Oxalate2008.pdf Oxalate levels in foods and kidney 
  20. http://www.ncbi.nlm.nih.gov/pubmed/7092004 Calcium Oxalate crystal deposition. 
  21. http://images.rheumatology.org/viewphoto.php?albumId=75676&imag...  Types of arthritis and swelling.  
  22. http://jama.jamanetwork.com/article.aspx?articleid=373725  Gout.
  23. http://kidney.niddk.nih.gov/kudiseases/pubs/stonesadults/  Oxalate containing foods. Kidney Stones.  
  24. http://www.upmc.com/patients-visitors/education/nutrition/Pages/low...  UPMC Low Oxalate Diet recommendations.  
  25. http://www.jbc.org/content/285/28/21724.full  Calcium Oxalate Stone Formation in The Inner Ear
  26. http://oto.sagepub.com/content/112/1/154.abstract?ijkey=b75c1cc15fe...  Positional Vertigo Related to Semicircular Canalithiasis
  27. Some links courtesy of MedlinePlus, the official medical search engine of the Unites States government. 

Disclaimer:

This blog is for informational purposes only.

Never try to self diagnose or treat a disease or symptom.  Many diseases and conditions have similar symptoms.  In case of a medical emergency, seek medical care to get a proper diagnosis.  

The medical and/or nutritional information on this site is not intended to be a substitute for professional  medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health 
provider with any questions you may have regarding a medical condition. Never disregard professional 
medical advice or delay seeking it because of something you have read on this Web site.

Updated 6/20/2014 By PK (Raw Food Specialist) 

Views: 33305

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Comment by Rachel Rosenburg on February 4, 2018 at 6:27am

Wow this is crazy! ...and freaking me out a bit.  I have been a date smoothie downer for years now.  And I have calcium deposits on my ribs.  Dates are high in oxalates so I'm probably having terrible calcium absorption. Holy crap. My teeth have not been doing well either. Damn it. I much prefer dates over bananas, but probably going to have to switch back. Wow. 

Comment by Ahimsa on October 25, 2015 at 8:33pm

It is irresponsible to clump all oxalate containing veggies together as if they are similar. Spinach has over 400 times as much oxalates as kale. Vegans should (MUST!) eat leafy greens high in calcium (even if they contain trace amounts of oxalates).

Comment by PK on July 16, 2014 at 12:23pm

@elizabeth, 

I try to base my articles on science, and not necessarily what someone is doing at the moment.  

Many members here, although not all,  are oxalate sensitive, and eating foods like kale, chard, and spinach, and dates, that are high in oxalate acid cause problems such as I listed above.  

This blogpost was written for them to help understand what oxalate acid and calcium oxalate crystals are and why they might have issues with some foods.

Some people are also interested in mitigating as many long term risks as possible in the diet.  Sometimes, going vegan and plant based is not enough for long term health. Vegan diets can still contain antinutrients such as oxalate acid, phytates, and lectin.  

Peace, PK

Comment by elizabeth on July 15, 2014 at 11:08pm

why does freelea eat so many potatoes if theyre high oxalate?

Comment by Evan on November 19, 2013 at 6:52am

i had come across another individual, had a health/diet/biology related background(degree, can't remember specifically), was doing research for a book as well as consulting advice.  Anyways, he was finding that these numbers are not always linear, go figure.  Beets for example may be high in oxalates, yet they are not very bioavailable, so we excrete the majority of them having never absorbed any.  aanndd, begins the issues of healt hand diet, its not always straight lines and there is still a lot we don't really understand.

probably a good base though

Comment by PK on October 25, 2013 at 6:25am

@Mark,

Do you mind citing your reference regarding the oxalate content of bananas?  I am doing some independent research regarding oxalate content of foods and or how it affects people and why.  

****

Regarding my own research:

All of my sources, both listed here and in my private library, including official sources like pubmed and or university and hospital research and or research done by private organizations cite bananas as being low oxalate and or having trace amounts of oxalate meaning 2 mg or less per serving.  So if we eat 30 bananas a day, not that anyone does on a regular basis, we may only have 60 mg of oxalate at most consumed.  

Another reason bananas are consumed without much problem is their oxalate to calorie ratio such as 2 mg or less per 80-120 calorie servings and or their mineral and vitamin content such as that of calcium.  

Almost all living things have oxalate content.  We cannot escape it and it is a byproduct of human metabolism.  Also, some people have healthy bodies that can properly eliminate the oxalate with no harm done.  Some people however are sensitive to oxalate, and should try to eat a low oxalate diet now matter what diet they choose.  This blogpost is intended to assist those people.  

Personally, I am a kidney patient who is oxalate sensitive and I can eat 30 bananas a day with no issue:-D  There is more science behind the whys, but can share more later if interested.  

Peace, PK

Comment by Dovima on June 14, 2013 at 5:14pm

Wow I need to read and reread this wealth of information over.  I didn't realize I was consuming so much oxalate-heavy foods.  I'm confused about one point.  Does cooking reduce the amount of oxalates?  

      I was somewhat aware of all of this.  Over a year ago I really have made an effort to reduce the dark leafy greens and get more of a variety of lettuce.  At first I didn't think that I could do it, that it would be too restrictive, but I'm mostly doing just fine with it.

     Do kidney problems ever manifest as a backache?  What are other symptoms of kidney problems?

Thanks so much!

Comment by PK on June 3, 2013 at 7:09am

@Herro World again, 

The UPMC also lists dandelion greens as being at 10 mg or higher in oxalate content.  

http://www.upmc.com/patients-visitors/education/nutrition/Pages/low...

Other thoughts

The problem with focusing on these kind of vegetables as a main caloric source is that they are in fact low calorie.  So we have to eat many servings of them thus increasing our oxalate consumption overall verses focusing more on high calorie fruits, lettuce greens, and nuts and seeds.  

Another reason these vegetables may not be suitable for long term success as a main calorie source is that they are high in cellulose which our bodies have limited abilities to break down and extract nutrients from thus they may end up being more of an empty calorie source for us.  

Peace, PK

Comment by PK on June 3, 2013 at 6:54am

@Herro World, 

For ease of explanation, I followed the UPMC list of high oxlate foods containing 10mg or more per serving.  Thus while kale has 10 mg or more per serving and spinach may have 100 mg or more per serving, because of their health impact, both foods are considered high oxalate foods.  

Some official sites that publish information and research on oxalates in the diet and health impact may actually add another category called "very high oxalate" foods (example) with spinach falling under very high and kale moderate to high depending on opinion.  

In dealing with members here at 30BaD who are troubleshooting a raw foods diet, it has been found that spinach, kale, along with chard, are big problem foods.  Their high oxalate content may be one reason why.  Other possible problems with these foods include a high indigestible cellulose content, and high sulfur content.  

Feel free to follow up on my references to assist you in your further research.  

Peace, PK

Comment by Herro World on May 29, 2013 at 11:20pm

not trying to hate on you ate all but this keeps coming up in google searches and some info seems to be pretty inaccurate. Examples are kale and dandelion greens are very low in oxalates from what i am finding and you have them listed as high? I am trying to gather information and will prolly make my own write up in some form soon. but just want to mention for others that kale has like 2 mg of oxalate acids per 100grams compared to spinach with 97 mg per 100grams and they are like side by side here. Seems misleading. if you have found different numbers please let me know.

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