What are Oxalates?
Oxalate and its acid
form oxalic acid are organic acids that are primarily from three sources: the
diet, from fungus such as Aspergillus and Penicillium and possibly Candida, and
also from human metabolism.
Oxalic acid is the most acidic organic acid in body
fluids and is used commercially to remove rust from car radiators. Antifreeze
(ethylene glycol/PEG) is toxic primarily because it is converted to oxalate.
Two different types of genetic diseases are known in which oxalates are high in
the urine. The genetic types of hyperoxalurias (type I and type II) can be
determined from the organic acid test done at The Great Plains Laboratory. Foods especially high in oxalates include spinach, beets,
chocolate, peanuts, wheat bran, tea, cashews, pecans, almonds, berries, and
many others. Oxalates are not found in meat or fish at significant
concentrations. Daily adult oxalate intake is usually 80-120 mg/d; it can range
from 44-1000 mg/d in individuals who eat a typical Western diet.
DID YOU KNOW?:
Yeast overgrowth,
commonly associated with antibiotic usage, might lead to increased oxalate
production and increased combination with mercury, slowing mercury elimination
if oxalates were so high that they deposited in the bones with attached
mercury. It would be interesting to see if increased elimination of heavy
metals occurs after oxalate elimination by antifungal therapy and low oxalate
diet. In addition, oxalates from the diet or from yeast/fungus in the
gastrointestinal tract bind calcium, magnesium, and zinc, perhaps leading to
deficiencies even when dietary sources should be adequate.
WHY DO PEOPLE FOLLOW THIS DIET?
A
low-oxalate diet is
often prescribed for people who have increased levels of oxalic acid in their urine or
who have a history of forming kidney stones.
A treatment program including a low-oxalate diet and plenty of fluids reduces the risk of stone formation. A low oxalate diet is not
always effective in reducing urinary oxalic acid levels because
most oxalate found in
urine is made in the body and does not come from
the diet. People with
a predisposition to stones are also
encouraged to drink plenty of
fluids (3 to 4 quarts [liters] per day).
WHAT ARE THE SYMPTOMS?
Oxalate crystals may cause damage to various tissues. High oxalate in the urine and plasma was
first found in people who were susceptible to kidney stones. Many kidney stones
are composed of calcium oxalate. Stones can range in size from the diameter of
a grain of rice to the width of a golf ball. It is estimated that 10% of males
may have kidney stones some time in their life. In combination with calcium, the oxalic acid crystallizes to form kidney stones—small pebbles
that form in either the kidney or the bladder. If these stones, calcium-oxalate, are
small enough, they will pass out of
the body without being noticed.
However if too large, they can cause severe pain, obstruction of the
flow of urine, and sometimes infection in the urinary tract.
What do I need to avoid?
To avoid oxalate
ask about ingredients at restaurants and others’ homes, and read
food labels. The following list is not complete. Always consult with a healthcare professional before
making any significant changes
to your diet.
THE OXALATE CONTENT
OF VARIOUS FOODS
Evidence is now emerging that the
absorption of dietary oxalate
makes a major contribution to
urinary oxalate excretion, particularly in stone formers. The factors
that influence this absorption are
known to include the oxalate content of the foods eaten,
the concentrations of ions in
these foods that bind to oxalate and limit its absorption such as calcium and magnesium, the presence
of bacteria that can
degrade oxalate, the transit
time of food through the intestinal
tract, the inheritance of certain genes, and quite
possibly several other as yet unidentified factors.
The Oxalate Content of Various Foods
Food Mg of Oxalate/100g Mg of Per Serving
|
Spinach
|
645
|
645 (100 g)
|
|
Fiber One Cereal
|
142
|
43 (30 g)
|
|
Bran Flakes
|
141
|
42 (30 g)
|
|
Green Beans (steamed)
|
33
|
33 (100 g)
|
|
Potato (raw)
|
27.1
|
27.1 (100 g)
|
|
Snack bar (Butterfinger)
|
53.5
|
24 (45 g)
|
|
Peanut Butter
|
95.8
|
19.2 (20 g)
|
|
Tea (brewed)
|
7.5
|
18.8 (250 g)
|
|
Celery
|
61.2
|
18.4 (30 g)
|
|
Chocolate (American)
|
42.5
|
13 (30 g)
|
|
Ravioli
|
6.5
|
13 (200 g)
|
|
White Bread
|
14.3
|
8.0 (56 g)
|
|
Carrots (raw)
|
5.7
|
5.7 (100 g)
|
|
Potato Chips
|
9.4
|
3.0 (30 g)
|
|
White Rice (steamed)
|
2.1
|
2.1 (100 g)
|
|
Broccoli (steamed)
|
1.8
|
1.8 (100 g)
|
|
Strawberry jelly
|
5.3
|
1.1 (20 g)
|
|
Corn flakes
|
1.9
|
0.6 (30 g)
|
|
Mustard
|
12.1
|
0.6 (5 g)
|
|
Apple (raw)
|
0.5
|
0.5 (100 g)
|
|
Peaches (canned)
|
0.3
|
0.3 (100 g)
|
|
Grape jelly
|
1.5
|
0.3 (20 g)
|
Oxalate-Rich Food Items
|
FOOD ITEM
Beet greens,
cooked
|
SERVING (oz)
1/2 cup
|
CONTENT(mg)
916
|
|
Pursiane, leaves, cooked
|
1/2 cup
|
910
|
|
Rhubarb, stewed, no
sugar
|
1/2 cup
|
860
|
|
Spinach, cooked
|
1/2 cup
|
750
|
|
Beets, cooked
|
1/2 cup
|
675
|
|
Chard, Swiss, leaves cooked
|
1/2 cup
|
660
|
|
Rhubarb, canned
|
1/2 cup
|
600
|
|
Spinach, frozen
|
1/2 cup
|
600
|
|
Beets, pickled
|
1/2 cup
|
500
|
|
Poke greens, cooked
|
1/2 cup
|
476
|
|
Endive, raw
|
20 long leaves
|
273
|
|
Cocoa, dry
|
1/3 cup
|
254
|
|
Dandelion greens,
cooked
|
1/2 cup
|
246
|
|
Okra, cooked
|
8-9 pods
|
146
|
|
Potatoes, sweet, cooked
|
1/2 cup
|
141
|
|
Kale, cooked
|
1/2 cup
|
125
|
|
Peanuts, raw
|
1/3 cup
(1-3/4 oz.)
|
113
|
|
Turnip greens, cooked
|
1/2 cup
|
110
|
|
Chocolate, unsweetened
|
1 ounce
|
91
|
|
Parsnips, diced, cooked
|
1/2 cup
|
81
|
|
Collard greens, cooked
|
1/2 cup
|
74
|
|
Pecans, halves, raw
|
1/3 cup (1-1/4 oz)
|
74
|
|
Tea, leaves
(4 mm. infusion)
|
1 level
tsp in 7 oz water
|
72
|
|
Wheat germ, toasted
|
1/4 cup
|
67
|
|
Gooseberries
|
1/2 cup
|
66
|
|
Potato, Idaho white, baked
|
1 medium
|
64
|
|
Carrots, cooked
|
1/2 cup
|
45
|
|
Apple, raw with skin
|
1 medium
|
41
|
|
Brussels sprouts,
cooked
|
6-8 medium
|
37
|
|
Strawberries, raw
|
1/2 cup
|
35
|
|
Celery, raw
|
2 stalks
|
34
|
|
Milk chocolate bar
|
1 bar
(1.02 oz)
|
34
|
|
Raspberries, black, raw
|
1/2 cup
|
33
|
|
Orange, edible portion
|
1 medium
|
24
|
|
Green beans, cooked
|
1/2 cup
|
23
|
|
Chives, raw, chopped
|
1
tablespoon
|
19
|
|
Leeks, raw
|
1/2 medium
|
15
|
|
Blackberries, raw
|
1/2 cup
|
13
|
|
Concord grapes
|
1/2 cup
|
13
|
|
Blueberries, raw
|
1/2 cup
|
11
|
|
Currants, red
|
1/2 cup
|
11
|
|
Apricots, raw
|
2 medium
|
10
|
|
Raspberries, red, raw
|
1/2 cup
|
10
|
|
Broccoli, cooked
|
1 large
stalk
|
6
|
|
Cranberry juice
|
1/2 cup (4 oz)
|
6
|
These foods
are high in oxalate (greater
than 10 mg per serving):
AVOID
·
Beans in
tomato sauce
·
Beer
·
Beets
·
Blackberries
·
Black and red raspberries
·
Blueberries
·
Celery
·
Chard
·
Chocolate
·
Cocoa
·
Coffee
powder (Nescafe)
·
Collards
·
Concord
grapes
·
Crackers
made from soy flour
·
Currants
·
Dandelion
greens
·
Eggplant
·
Escarole
·
Fruit cake
·
Fruit salad (canned)
·
Green bell pepper
·
Grits (white corn)
·
Juices
containing berries
·
Kale
·
Leeks
·
Lemon and
lime peel
·
Nuts (especially peanuts and pecans)
·
Okra
·
Ovaltine
·
Parsley
·
Pokeweed
·
Rhubarb
·
Rutabagas
·
Spinach
·
Strawberries
·
Summer squash
·
Sweet
potatoes
·
Tea
·
Tofu
·
Tomato soup
·
Wheat germ
These foods are
moderately high in oxalate (2–10
mg per serving):
MODERATION
·
Apple
·
Apricots
·
Asparagus
·
Bottled beer
(12 oz [360 ml] limit/day)
·
Broccoli
·
Carrots
·
Chicken
noodle soup (dried)
·
Coffee (8 oz
[240 ml])
·
Cola beverage
(12 oz [360 ml]
limit per day)
·
Corn
·
Cornbread
·
Cucumber
·
Lettuce
·
Lima beans
·
Marmalade
·
Oranges
·
Orange juice (4 oz
[120 ml])
·
Parsnips
·
Peaches
·
Pears
·
Peas
(canned)
·
Pepper
(greater than 1 tsp [2 grams] per day)
·
Pineapple
·
Plums
·
Prunes
·
Sardines
·
Soy products (most)
·
Sponge cake
·
Tomatoes
·
Tomato juice (4
oz [120 ml])
·
Turnip
·
Watercress
Best bets
These foods are low in oxalate
(0–2 mg per serving); eat as desired: OK
·
Apple juice
·
Avocado
·
Bacon
·
Bananas
·
Beef (lean)
·
Bing
cherries
·
Brussels
sprouts
·
Cabbage
·
Cauliflower
·
Cheese
·
Eggs
·
Grapefruit
·
Green grapes
·
Jellies
·
Lamb (lean)
·
Lemonade or limeaid
(without peel)
·
Melons
·
Milk
·
Mushrooms
IF YOU ARE INTERESTED IN LEARNING MORE OR GETTING TESTED CONTACT US:
832-913-5022
Dr. Ezzy
