Low Oxalate produce in season now!
Photo by Joe Mabel [GFDL or CC-BY-SA-3.0], via Wikimedia Commons
One of the hardest things about following a Low Oxalate Diet (LOD) is knowing what foods are safe to eat. (For those who don’t know about oxalates please see my post What are Oxalates?) There is no one group, like leafy greens, that you can just avoid based on what they look like and know you are safe. You need to go food by food and sometimes even variety by variety. Also for some foods preparation methods can greatly improve their oxalate profile, while for others it doesn’t have much of an impact.
So if you are hitting the farmers markets and shopping from local farms you need to know what you can eat. Right now leafy greens are everywhere and so are berries. Spring is the season! While you can’t eat spinach or chard on a LOD there are greens that are fine to eat. I included bananas and Avocados because while not local Avocados are now in season and bananas are treated like they are perpetually in season by most people. This is just limited to spring produce. Meats, dairy and eggs as a rule are all low oxalate but there are many other plants foods that I haven’t covered in this post because they are not in season where I live in the midwest. I’m highlighting the lowest in each category so that it is easy for you to find them.
As a reminder an adult on a LOD will want to be consuming a maximum of 40-60 mg of oxalate a day. (so 10-15 mg per meal and snack). Children need to consume proportionally less.
Avocado 1.56 mg ox per 1 medium
Banana 8.02 mg ox per 1 medium
Blueberries 4.3 mg ox per 1/2 cup
Raspberries 11.62 mg ox per 1/2 cup
Strawberries 7.8 mg ox per 1/2 cup sliced
Boiling often reduces oxalate content in foods if you discard the water. Any value that is noted for boiling is assuming you cook until well done and discard the cooking water. Steaming has little to no effect on oxalate levels of foods. Some foods are not reduced by cooking much at all.
Arugula .71 mg ox per 1/2 cup
Asparagus 4.9 mg ox per 1/2 cup raw
Boc Choi 1.62 mg ox per 1/2 cup
Broccoli 2.5 mg ox per 1/2 cup boiled double that raw
Cabbages 1.2-3.2 mg ox per 1/2 cup raw depending on variety
Carrots 9.1 mg ox per 1/2 cup sliced and boiled raw is high.
Cauliflower 2.7 mg ox per 1/2 cup raw
Celery 7.0 mg ox per 1/2 cup raw diced
Collard greens 8.7 mg ox per 1/2 cup boiled
Cucumber .95 mg ox per 1/2 cup raw
Dino Kale 1.81 mg ox per 1/2 cup boiled (curly kale is high)
Green Onion 7.81 mg ox per 1/2 cup chopped
Lettuce .61-1.1 mg ox per 1/2 cup shredded or chopped depending on variety
Mustard Greens 3.15 mg ox per 1/2 cup boiled
Radish .08 mg ox per 3/4 in diameter raddish
Turnip 2.2 mg ox per 1/2 cup raw
Turnip Greens 4.75 mg oxalate per 1/2 cup raw
Yellow Squash 3.87 mg ox per 1/2 cup sliced, boiled
Zucchini 4.05 mg ox per 1/2 cup sliced, boiled
This isn’t a farmers market good but since so many on GAPS eat it I wanted to include it.
Bubbies Sauerkraut 8.09 mg ox per 1/2 cup
Some examples of greens to avoid
Red chard 920.5 mg ox per 1/2 cup steamed
374 mg ox per 1/2 cup boiled
Spinach 570 mg ox per 1/2 cup frozen then steamed
75 mg ox per 1/2 cup raw
130.73 mg ox per 1/2 cup boiled
Red Beets 43.32 mg ox per 1/2 cup
Gold Beets 139.15 mg ox per 1/2 cup raw
Carrots 15.27 mg ox per 1/2 cup grated
Carrot juice 10.86 mg ox per 1 cup
These values are taken from the list on the Trying Low Oxalates Yahoo group. You can see them and more if you join that group. Are there any in season foods that I missed that you are wondering about? Ask in the comments.
Shared on Traditional Tuesdays Nutritious and Delicious Blog Carnival 6/5/12.
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