4. Pasta, Rice, and Grains
If you’re a carb lover, you are going to have to start seeking some healthier, low-oxalate alternatives. A cup of pasta has over 10 mg of oxalate, a cup of cooked buckwheat groats has over 130 mg, a cup of corn grits has over 70 mg, rice bran has just over 280 mg, and the list goes on.
Try seeking some healthier alternatives for your carb fix. A few different options to explore include hummus, flax seed, white rice and corn flour. Some good variations for pasta include veggie pasta, like zucchini noodles and spaghetti squash, which both only have 1 mg of oxalate. Believe it or not, the hot new trend for a healthier “rice” is cauliflower. Cauliflower is another really versatile food, and you can use it to substitute a number of carbs, like fried rice, pizza crust, and taco wraps. Similar to zucchini and squash, cauliflower also has only 1 mg of oxalate.
Similar to soy, nuts also have a pretty healthy front, but when explored further, they aren’t always the best option for low oxalate needs. Almonds are especially high, and a one-ounce serving has over 120 mg of oxalate. The runner-ups include cashews with 49 mg, mixed nuts with 39 mg, followed by walnuts with 31 mg. The majority of nuts and seeds have a very high content of oxalate; even sunflower seeds have over 10 mg.
If you are looking for a healthy alternative for nuts and seeds, flaxseed is the way to go – it has little to no oxalate.
At first glance, many assume that veggies are a go-to staple for a healthy diet, but that is not true for those seeking a low oxalate diet. Rhubarb is one of the worst options for those who need a low oxalate diet. A half cup serving of this leafy green equals out to 541 mg of oxalate! What’s even worse is that rhubarb and other similar veggies don’t go well with any sort of dairy product, so there’s no lessening of the absorption of oxalate either.
Some other veggies that you should be cautious of within your low oxalate diet include beets, turnip, yams, rutabaga, and okra, among many others.
1. Spinach (Cooked and Raw)
If you thought the rhubarb was bad, just wait until you hear about spinach – cooked or raw, there’s no winning here. One cup of raw spinach yields 656 mg of oxalate, and if you didn’t think it could get worse, a half cup of cooked spinach has 755 mg.
For those who enjoy a fresh spinach salad, don’t worry – there are many alternatives to satisfy you. Kale, arugula, iceberg and romaine are all low in oxalate and safe to eat. From there, you can add some color with a number of toppings, like corn, fresh tomato, cauliflower, onions, and mushroom.
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