Tag: oxalate content

LOTLR: The Why

As many of you are aware, I have been on a journey for some time now to better understand aging and how we can live a fuller life on our way to the final curtain call.

That road has had a lot of ups and downs, potholes and speedbumps, twists and turns, and a few hiccups along the way.

Clearly, there are a lot of factoral mechanisms at play in the equation of life, but alas, I believe that I ‘MAY’ have, and say this with great reservation for being wrong, found the x factor I have been looking for.

You see, mankind as a whole has been failing to make it much past eighty years of age with any consistency of practice. And yet we seemingly have the ability to make it to one hundred twenty years.

So why such an amazingly universal failure rate? Is it at all possible that there could be one universal unseen factor(x) in the equation of life that could be a prime mover or barrier preventing us from completing a fullness of years?

After many years of study, I’ve reached a point where I have found a factor(x). As I try to look around and see if there is something that fits in the equation, unlocking the door, if you will, I keep finding myself facing that same factor(x).

I am completely aware that I could be wrong, and I heartily welcome correction. However, this factor(x), as a key, is working in the door that has remained locked to me for a very long time. And I’ve spent many years looking for this answer.

As I’ve previously mentioned, several factors make up the equation of aging. I believe there are four main factors that we can adjust for that are under our control aside from genetics and geographic location: Optimal sleep, optimal hydration, optimal movement, and optimal nutrition. Each of these is dependent on the other to keep our machine(body) running efficiently. And I believe the x factor I keep mentioning is making one of these lifestyle factors run out of balance is affecting the overall performance of the human vehicle and our life’s journey to a long, healthy, and robust end well beyond one hundred years of healthy aging.

That x factor is oxalate, whether endogenously produced or exogenously procured in our diet. In my estimation, it is the gunk that is fouling our body, keeping it from appreciating a full life. It is slipping under the diagnostic radar like a thief in the night, robbing us of our most valuable asset: time.

I invite you to join me on this journey as I continue writing about it on my blog. I will also post it here on FB for you all to read, as I did this morning with Day 001 posted below.

I am sharing this with all of you freely because I want to see people be free of that which ails them. I would hate to think we all have a familiar(common) foe that manifests itself in many different ways, expressing itself in various places throughout the body because of our biochemical individuality.

I want to see all of us live a longer, healthier life. I don’t want to keep this to myself. I want you all to grow older with me but in a better place with a better body that makes life and our body a more enjoyable place to live. There is little worse than living out a miserably painful existence in a body that is fraught with various and myriad expressions of dis-ease.

Zero Oxalate(low oxalate) Diet

It’s extremely difficult to create a zero-oxalate diet using only whole, unprocessed foods. Oxalate is present in many plant-based foods, even in small amounts. However, we can create a list of foods that are generally considered very low in oxalate and are whole and unprocessed:

Animal-Based Foods (Naturally Zero Oxalate):

  1. Beef (lean cuts)
  2. Chicken (skinless)
  3. Pork (lean cuts)
  4. Fish (various types, e.g., cod, salmon, tuna)
  5. Eggs
  6. Lamb
  7. Turkey

Dairy (Naturally Zero Oxalate):

  1. Milk (cow, goat)
  2. Yogurt (plain, unsweetened)
  3. Cheese (various types, e.g., cheddar, mozzarella, Swiss)

Very Low Oxalate Fruits (Limited):

  1. Mango (in moderation)
  2. Papaya (in moderation)

Very Low Oxalate Vegetables (Limited):

  1. Mushrooms (button, cremini)
  2. Onions
  3. Cauliflower (in moderation)
  4. Cabbage (in moderation)

Very Low Oxalate Grains (Limited):

  1. White Rice (basmati, long-grain)

Other Very Low Oxalate Foods:

  1. Olive Oil
  2. Butter
  3. Salt
  4. Pepper
  5. Honey (in moderation)
  6. Maple Syrup (in moderation)

Important Considerations:

  • “Zero Oxalate” is Nearly Impossible: Trace amounts of oxalate might still be present in some foods.
  • Variety is Limited: This list is very restrictive, and long-term adherence could lead to nutrient deficiencies.
  • Individual Tolerance: Oxalate sensitivity varies. Some people may tolerate small amounts of oxalate-containing foods.
  • Hydration: Drinking plenty of water is crucial for kidney health, even on a low-oxalate diet.
  • Professional Guidance: It is absolutely essential to consult with a doctor or registered dietitian before starting a zero-oxalate or extremely low-oxalate diet. They can help you create a balanced eating plan that meets your nutritional needs and addresses any underlying health conditions.
  • Cooking Methods: Boiling vegetables can reduce oxalate content, but this is not always sufficient for a truly zero-oxalate approach.

This list provides a starting point, but professional guidance is critical for a safe and effective dietary approach.

Top 99 Whole Foods by Approximate Oxalate Content

Top 99 Whole Foods by Approximate Oxalate Content
(From Highest to Lowest, mg Oxalate per 100 g)

Spinach, cooked
~750 mg/100 g

Raw spinach is also high (~600 mg/100 g), but cooked spinach often shows higher measured values due to water loss and concentration.
Swiss Chard, cooked
~700 mg/100 g

Beet Greens, cooked
~600 mg/100 g

Lamb’s Quarters (leaves), raw
~550 mg/100 g

Purslane, raw
~500 mg/100 g

Radish Leaves, raw
~480 mg/100 g

Amaranth Leaves, cooked
~450 mg/100 g

Rhubarb Stalks, raw
~400 mg/100 g
(Rhubarb leaves are not typically consumed due to toxicity.)

Sorrel, raw
~300–400 mg/100 g
(Varies widely by variety.)

Cocoa Powder (unsweetened)
~300 mg/100 g
(Note: This can vary from ~200 mg up to 700 mg in some analyses.)

(Dark Chocolate would go here ~100–200 mg/100 g)

Chives, raw
~270 mg/100 g

Cassava (yuca), raw
~200 mg/100 g
(Proper processing/cooking can reduce total oxalates.)

Taro (cocoyam), raw
~180 mg/100 g

Okra, raw
~145 mg/100 g
(Cooked okra often measures lower, ~80–100 mg/100 g.)

Beets (root), raw
~110–130 mg/100 g

Poppy Seeds
~100–120 mg/100 g

Parsley, raw
~100 mg/100 g

Buckwheat Groats, raw
~80–90 mg/100 g

Almonds
~80–90 mg/100 g
(~120 mg per 1 oz / 28 g in some references.)

Quinoa, raw
~80–90 mg/100 g

Sweet Potato (with skin), raw
~80–85 mg/100 g
(A medium baked sweet potato can range ~100–140 mg, depending on size.)

Sesame Seeds
~60–80 mg/100 g

Peanuts
~50–80 mg/100 g

Black Tea (dry leaves)
~50–80 mg/100 g of dry leaves
(A single 8 oz brewed cup often yields ~15–30 mg, depending on strength.)

Hazelnuts
~45–50 mg/100 g

Potato (white), with skin, raw
~40–50 mg/100 g
(Baked potato with skin can be ~80 mg per medium potato.)

Wheat Bran
~40–50 mg/100 g

Cashews
~30–40 mg/100 g

Walnuts
~30 mg/100 g

Lentils, raw
~25–30 mg/100 g

Soybeans, raw
~24–30 mg/100 g

Pumpkin Seeds
~25 mg/100 g

Chickpeas (Garbanzo Beans), raw
~24–25 mg/100 g

Leeks, raw
~20–25 mg/100 g

Eggplant, raw
~19–20 mg/100 g

Carrots, raw
~15–20 mg/100 g

Blackberries, raw
~15 mg/100 g

Raspberries, raw
~15 mg/100 g

Strawberries, raw
~13 mg/100 g

Celery, raw
~10–12 mg/100 g

Oranges, raw
~10 mg/100 g

Grapes, raw
~10 mg/100 g

Plums, raw
~10 mg/100 g

Zucchini (Summer Squash), raw
~8–10 mg/100 g

Asparagus, raw
~8–10 mg/100 g

Cauliflower, raw
~8 mg/100 g

Green Bell Peppers, raw
~7–8 mg/100 g

Broccoli, raw
~6–8 mg/100 g

Cucumber, raw (with peel)
~5–7 mg/100 g

Green Beans, raw
~5 mg/100 g

Onions, raw
~5 mg/100 g

Mushrooms, raw (common button)
~4–5 mg/100 g

Lettuce, Romaine, raw
~4 mg/100 g

Cabbage, raw (green)
~3–4 mg/100 g

Watermelon, raw
~3 mg/100 g

Squash, Winter (e.g., Butternut), raw
~3 mg/100 g

Apple, raw
~2–3 mg/100 g

Tomato, raw
~2 mg/100 g

Banana, raw
~2 mg/100 g

Peach, raw
~2 mg/100 g

Kiwi, raw
~2 mg/100 g

Pear, raw
~2 mg/100 g

Pineapple, raw
~2 mg/100 g

Blueberries, raw
~2 mg/100 g

Mango, raw
~1–2 mg/100 g

Papaya, raw
~1–2 mg/100 g

Water Chestnuts, raw
~1–2 mg/100 g

Turnip (root), raw
~1 mg/100 g

Parsnip, raw
~1 mg/100 g

Radish (root), raw
~1 mg/100 g

Corn, Sweet, raw
~1 mg/100 g

Avocado, raw
<1 mg/100 g

Basil, fresh
<1 mg/100 g

Brussels Sprouts, raw
<1 mg/100 g

Cantaloupe, raw
<1 mg/100 g

Grapefruit, raw
<1 mg/100 g

Honeydew Melon, raw
<1 mg/100 g

Mushrooms, cooked
<1 mg/100 g

Cauliflower, cooked
<1 mg/100 g

Broccoli, cooked
<1 mg/100 g

Carrots, cooked
<1 mg/100 g

Peas, green, raw
<1 mg/100 g

Peas, green, cooked
<1 mg/100 g

Apple, cooked
<1 mg/100 g

Peach, cooked
<1 mg/100 g

Pear, cooked
<1 mg/100 g

Apricot, raw
<1 mg/100 g

Grapes, cooked
<1 mg/100 g

Raisins
<1 mg/100 g
(Some references list a bit higher, ~2 mg/100 g, still quite low compared to high-oxalate foods.)

Watercress, raw
<1 mg/100 g

Lettuce, Iceberg, raw
<1 mg/100 g

Mung Beans, raw
<1 mg/100 g
(Cooked mung beans may have trace amounts or slightly higher depending on processing.)

Lentils, cooked
<1 mg/100 g
(Raw lentils are higher, as listed above.)

White Rice, cooked
<1 mg/100 g

Brown Rice, cooked
<1 mg/100 g

Pasta (wheat), cooked
<1 mg/100 g

Chicken Breast, cooked
~0 mg/100 g
(Animal proteins are typically negligible in oxalates.)

Beef, cooked
~0 mg/100 g

Eggs, cooked
~0 mg/100 g