I grew up in a household where my dad’s motto, when it came to food, was always, “everything in moderation”. It used to frustrate me so much because it just seemed so boring!

But of course, in so many ways, he was right (although there are times where I fully buy into the phrase, “everything in moderation, including moderation!).

Too much of a good thing?

When I was at the beginning of my nutrition journey, I simply figured the more vegetables (esp greens), the better. So I jammed as much spinach, swiss chard, kale, beet leaves, dandelion leaves… you name it… that I could fit in a blender for my breakfast smoothie every morning. Who cares if it tasted awful?! Lunch was a mixed salad, and dinner was always accompanied with a salad.

Then I learned about oxalic acid. I was stunned. My green frenzy ground to a halt. Dad’s words rang in my ears.

What is Oxalic acid?

Oxalic acid is an organic compound that occurs naturally in plants, animals and humans, including leafy greens, vegetables, fruits, cocoa, nuts and seeds.

The concerns of too much oxalic acid (or oxalates) are twofold:

the development of kidney stones
the fact that oxalates bind to calcium (and other minerals), preventing it’s absorption in our digestive tract.

Leafy greens such as spinach, beet greens and swiss chard are very high in oxalates, as are almonds, cashews, coffee and chocolate. I thought for sure I was doomed as these are my daily staples!

Oxalates and health

My biggest concern wasn’t kidney stones (although people with high levels of oxalates in their urine might take note here), but rather calcium absorption. Bone health, especially for women as we age and our estrogen levels decrease, needs to be taken seriously.

After a bit more research, though, a few things became apparent. The extent to which oxalates affect different people varies greatly. There is a notable genetic component regarding the ability of individuals to detoxify the chemicals that break down oxalates.

In addition, a certain percentage of the population has a genetic variance that increases their likelihood of producing oxalates in their bodies. Hence those who have existing and untreated kidney or gallbladder problems, a vulnerability to kidney disorders, gout, rheumatoid arthritis, or certain forms of chronic vulvar pain should be conscious of the amount of dietary oxalates they ingest (1).

Generally, as long as one has a healthy microbiome, good digestion, stays well hydrated throughout the day, goes easy on meat protein and doesn’t eat large amounts of high oxalic acid containing foods on a continual basis (as I was doing), they can continue to enjoy all the leafy greens they want (in moderation!).

So what vegetables are low/high in oxalates?

They key is to have a variety of vegetables, combining low and high oxalate foods. Think outside the box. Baby bokchoy is a great substitute for spinach. Lettuce, dandelion, arugula and celery are all low oxalate foods and great in smoothies. And even better eaten fresh!

Having a variety of vegetables is important regardless, as different vegetables have different vitamins and minerals. I always tell clients to think of a rainbow when they are buying vegetables (and fruits)… different colours, different nutrients. Your body will thank you.

Calcium absorption

The lower the oxalic acid in vegetables (and other foods) the more bio-available calcium is in our bodies (ie – higher absorption) . Vegetables high in calcium include: collard greens, spinach, turnip greens, kale, mustard greens, beet greens, bokchoy, swiss chard, broccoli and rapini. Of those, the high oxalates are only spinach, beet greens and swiss chard. The rest are low. So lots to choose from to keep our calcium levels up.

What are the takeaways?

Switch it up! We all tend to get into a rhythm / rut and eat the same vegetables and fruits, day in and day out. It’s very important to have a variety of foods on our plates. This not only avoids any negative aspects a food might have, but it also ensures we are getting the full range of vitamins and minerals essential for our bodies.
Healthy digestion / gut microbiome – this helps ensure dietary oxalates are broken down effectively in our body. It can be hard to know if you have a healthy microbiome, but if you generally feels good, your brain feels sharp, you have lots of energy, no bloating, and are regular on a daily basis, it’s probably safe to say you are in pretty good shape! If you are feeling sluggish, heavy, bloated and/or constipated, chances are you might want to look at your diet as a starting point.
Stay hydrated – sip on water and herbal teas throughout the day
Everything in moderation!

In Summary

Dare I say it for a third time?! In all seriousness, eat well, enjoy your food and don’t eat too much of any one food, even if it is deemed “healthy”! It’s like most things in life… too much exercise, too much alcohol, too much coffee, too much stress… all of these things are just fine (and important!) as long as we don’t exceed the limits.

Finally, if you aren’t feeling great, or feel that you could use some tweaking, please reach out. We can talk for a few minutes and decide if I’m the person that could help you get back on track.

Thanks for reading.

Gillian

If you want more detailed information on oxalates, the following sites are both very good:

http://www.whfoods.com/genpage.php?tname=george&dbid=48

https://www.linkedin.com/pulse/should-we-eat-greens-high-oxalic-acid-guylaine-lacerte/

(1) https://www.linkedin.com/pulse/should-we-eat-greens-high-oxalic-acid-guylaine-lacerte/

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