Welcome to the Low Oxalate Recipe Series! Chances are if you have happened upon this article then you already know what a low oxalate menu consists of and medically why you are seeking a low oxalate menu. I have compiled a series of recipe collections featuring low oxalate foods to give you ideas on what to cook and eat on a low oxalate menu.
The definitive low oxalate list I use is the Harvard list. The list along with an extensive wealth of information can be found on the University of Chicago Kidney web site. I use the word “list” loosely as low oxalate seekers know there is no definitive list, but a few authoritative lists with varying agreements upon the amount of oxalates in many foods. Creativity is essential when developing a low oxalate menu or low oxalate recipe to suit a perhaps nonoxalate friendly taste bud.
I hope you enjoy this series and it will give you the opportunity to widen your collection of low oxalate recipes. Maybe find a new low oxalate recipe, find an idea or an aha! low oxalate moment to tweak a recipe for your menu.
Does A Low Oxalate Menu Mean I’ll Be Eating Twigs?
The first, third and tenth review of the low oxalate food lists can be daunting. My reaction was – how interesting 90 percent of the foods I like are not low oxalate, I might as well eat a twig and for fun will add a condiment to the twig. But common sense prevails and while perhaps a wee bit of lifestyle challenge, there is a definite positive due to the breadth of low oxalate foods which are as stand alones: healthy, a superfood, gluten free and low sodium.
What Is An Oxalate and Define Low Oxalate Diet?
Simply stated, an oxalate occurs naturally in the human body and plant foods. It is how the oxalate is processed which determines its’ ultimate path in your digestive tract. Calcium oxalate kidney stones which comprise 80% of kidney stones is an example of calcium and oxalate combining negatively.
There are a wide swath of articles and research published and easily available on the internet which delve into the chemistry of oxalate and how it affects your health and body. I will defer to the medical professionals for their explanations and research. The medical professionals may not agree upon the definitive ‘list’ of low oxalate foods, but do agree that a low oxalate diet should limit oxalate ideally to 40-50 mg per day and on the higher end below 100 mg of oxalate per day.
The oxalate measurement for one cup of raw spinach averages 650 mg for one cup! We have a healthy spinach problem Houston! For the purpose of these resources – if you have landed here you probably already know the reasons low oxalate peeked your interest or if low oxalate is peeking your interest. Either way incorporating low oxalate foods can be very beneficial in consuming a nutritiously balanced meal.
The low oxalate foods in this series are from my research into low oxalate foods and recipes and for informational purposes only. As always the medical community is the best qualified to advise or recommend a low oxalate diet or dietary adjustments.
Why would you be interested in a Low Oxalate recipes?
Perhaps you are have been diagnosed with kidney stones and advised to adopt a low oxalate menu or the kidney stone diet by a medical professional. Perhaps you have a medical condition for which a low oxalate diet has been prescribed. Perhaps you have decided to adjust or tweak your eating habits and have noticed that many low oxalate foods are quite healthy, but maybe not on your daily menu. And so being the ingenious chef you are looking for low oxalate recipes or ideas to suit your taste buds or a family members’ food preferences.
The Low Oxalate Recipes Pinterest Board
I frequently add low oxalate recipes or recipes that can be easily tweaked to a low oxalate menu on my Low Oxalate Pinterest Board on The Savvy Age.
Gluten Free Or Paleo Or Diabetic Friendly Low Oxalate Foods
Eating a low oxalate menu is challenging. Eating a low oxalate menu is even more challenging when combined with existing medical conditions and food preferences. Balancing a gluten-free menu or a diabetic menu is a challenge in itself and then adding low oxalate foods!
So you can see where creativity comes into play with low oxalate menus. You have to consider the taste preferences, medical and/or dietary considerations and oxalate values to succeed. The good news is the Low Oxalate Recipe Series will offer a large collection of recipes that will suit even the pickiest of eaters. Many of the recipes can be used as is and will be low oxalate and many will only need a minor tweak such as omitting an ingredient or substituting an ingredient.
Why Isn’t There One List Of Low Oxalate Foods?
My take is the two M’s: Measurement and Money. Many foods simply haven’t been measured for the oxalate value or the measurements vary widely due to different researchers and methodology. Researcher A measures Food B at University C. Researcher X measures Food B at University Z. But is Food B the same exact food? Grown the same way? In the same environment? A tomato may be Food B, but it isn’t the exact same tomato being measured that is grown the same way under the same conditions.
Unfortunately as of this date there are no new studies being performed on the oxalate content of foods. Whether you choose the Harvard list or another list please do your research to ensure the list is well vetted by source and authority. There is much misinformation on the internet regarding the oxalate values of foods as well as lists which are outdated.
My Top Low Oxalate Resources
For those interested I have compiled my “go to” Top Ten Low Oxalate Resource List which contains a review and snapshot of the respected universities, researches and websites. I will delve into why I like the resource and what the resource offers you. Diving through the research is time consuming, cumbersome and confusing and these are solid reference points and one stop shopping! For those familiar with trying to determine low oxalate values; research continues and has been updated. The low oxalate values of yesterday may have been significantly adjusted.
I hope you will enjoy this resource series and find a few more recipes to add to your low oxalate arsenal. Good luck and congratulations on making a lifestyle change to benefit your health.