Foods high in oxalates

Some vegetables are noted for their high content of oxalic acid that binds with minerals in your digestive tract and keeps the minerals from being absorbed. Oxalic acid is also the primary component of kidney stones. These are good reasons to reduce oxalic acid in your diet.

The oxalic acid big list below—the foods highest in oxalate—are the foods you would be better off avoiding if you have a choice. The big list includes foods you should avoid eating raw in large quantities. Beets are a popular choice in homemade raw vegetable juice, yet are high in oxalic acid. Carrots, parsley, and spinach tend to be eaten raw as well. Do not eat them in their raw form in great quantities; consider boiling them and tossing out the boiling water as an alternative to sautéing. Boiled vegetables can then be browned in oil if you do not like the taste of boiled produce.

The amount of oxalic acid in food samples is highly variable and, thus, so are oxalic acid food lists. Oxalate varies across foods, plant varieties, and picking times. To create this list, I used foods that appeared multiple times in these five sources: Brzezinski et al. 1998; Duke 1992; Hodgkinson 1977; Chai and Liebman 2005; USDA 1984.

Vegetables

• beets

• brussels sprouts

• carrots

• collard greens

• parsley

• spinach

• sweet potato

• Swiss chard

• rhubarb

Nuts

• pecans

• peanuts

Beverages

• black tea

• coffee

• cocoa

Chocolate

But do not let oxalates drive you crazy. Spinach, for instance, is high in oxalates which bind to minerals but it is still a very good source of folate. Here are some good rules of thumb:

1)    If you eat a lot of a high-oxalate food, try to find a reasonable alternative for some of it. Not all raw vegetable juices need beets and carrots, for instance.

2)    Try some wilted salads. To reduce oxalates (at the expense of some folate loss), steam spinach slightly and use as a base of a “wilted salad.” Find my mom’s wilted salad recipes on my website.

3)    Learn fermentation techniques. Fermentation will reduce oxalic acid levels in your food.

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This article is an excerpt from the book, Rebuild from Depression. 

This post is part of Fight Back Friday.

Comments

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[milla]

i am very curious about oxalic acid in food and bone/tooth health. the foods listed above all seem like "healthy" foods,a nd are naturally high in bone-forming minerals such as magnesium, calcium, and iron, so why/how can they be not so good for our bones at the same time? so confusing!

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^@^it was indeed delicious! I'll confess, I made a few adaptations... wanting to use what was in the fridge... I used fresh dug parsnips and carrots instead of the recommended peppers,^*^

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I am also oonfused by what is posted throughout the internet on foods high in oxalic acid. I have read that foods high in this substance when consumed raw are healthy but cooking releases the acid and can be toxic...which is it?

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Oxalate can be used in the treatment of dentin hypersensitivity, but I'm not sure if they could do people any good when digested.

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