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Oxalates in food

Posted by rabbitmommy @rabbitmommy, Jan 22, 2019

For several months I have had kidney stone symptoms. I am waiting on a test to be authorized. In the meantime I have been researching low oxalate foods. All of my favorite foods appear to be loaded with oxalates: beets and beet greens, spinich, sweet potatoes, nuts, sesame seeds, garbonzo beans.....what is really confusing me is all the conflicting information. On some lists sunflower seeds are low others very high....I bought a bulk supply of mung beans and split peas because a list said the are low in oxalates, but now I am finding other lists that say they are high. Pumpkin also has conflicting results.....at this point I am afraid to eat anything!

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randyr | @randyr | Feb 6, 2019

Thanks. I’m not on a restricted 35g/day diet. I need more than that as I’m a competitive athlete. Trying to find a good balance.

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kamama94 | @kamama94 | Feb 6, 2019

@randyr Am sending you positive vibes and luck wishes.

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randyr | @randyr | Feb 7, 2019
In reply to @kamama94 "@randyr Kudos to you for improving your GFR! I have stage 3 CKD and only one..." + (show)
@kamama94

@randyr Kudos to you for improving your GFR! I have stage 3 CKD and only one functioning kidney, the other has atrophied, possibly from stone blockage. I also am an insulin-dependent diabetic so finding an appropriate diet has been a challenge. Within about 3 months or so after going on a vegetarian diet my GFR went from 28 to 35. Then when I converted to a strictly vegan diet, GFR went up to 35 within a couple of months. In some ways a renal diet conflicts with a diabetic diet so it's been a bit difficult to balance it all out. Despite having had kidney stones in the past possibly causing my left kidney to fail and atrophy, I've had so many other dietary considerations to contend with I haven't even tried to measure oxalates. I'm not going to tell you you shouldn't watch oxalates just because I haven't been able to, I'm telling you there's hope. I eat plant-based foods only, no eggs, no meat, and no dairy - no animal products whatsoever - and am quiet satisfied with my meals. I'm not saying a veggie diet would help you, I know only that it helped me.

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I’ve read conflicting info regarding oatmeal’s oxylate content. Is it high or ok?

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kamama94 | @kamama94 | Feb 7, 2019

@randyr Oatmeal is relatively high in oxalates. Vegetables like cabbage are low. Also, cooking certain foods leaches oxalates out into the cooking liquid so should be drained to get rid of some of the oxalates. Also, what I've learned is that in metabolizing oxalates, solubility is relevant. For instance, turmeric and cinnamon are equally high oxalate. But the oxalates in turmeric are about 90% soluble (so your body keeps more) whereas the oxalates in cinnamon are only 10% soluble so your body retains much less.

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randyr | @randyr | Feb 7, 2019

Thanks so much. I read that coconut flour is a good low oxylate alternative to all purpose flour. Has that been your experience?

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kamama94 | @kamama94 | Feb 7, 2019

@randyr I've never used it. Coconut flour can replace up to 20% of wheat flour in most recipes, but requires the addition of the equivalent amount of liquid. It lends baked goods a rich texture and naturally sweet coconut-flavor so less sugar may be needed.
¼ C coconut flour has 58 mg P & 154 mg K & 5 Gm protein. 1/4 C regular wheat flour has 33.7 mg P, 33.5 mg K, 3.2 mg protein. I don't use a lot of flour and make a white sauce with a very small amount and use cornstarch & water as a thickener since it's lower in phosphorus & potassium. I make biscuits with white flour and yeast instead of baking soda to lower the sodium but believe me they're not as good as the real thing.

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