Walnuts are low in oxalate. Walnuts are a good choice for a low-oxalate diet. They're low in oxalates, compared to some other nuts.
Oxalate Levels in Walnuts and Other Nuts
Walnuts are a nutritious nut that contains oxalate, but how much oxalate do they have? Let's look at some data:
Walnuts: They contain an average of 62 mg of oxalate per 100g. A typical serving size is 1/4 cup (29g), which has about 18 mg of oxalate. This makes walnuts low in oxalate, so they can be included in a low-oxalate diet.
Almonds: Almonds are high in oxalate, with 369 mg per 100g. A 1/4 cup serving (29g) provides approximately 107 mg of oxalate. If you're trying to reduce oxalate intake, you might want to limit almonds.
Pine Nuts: These have 185 mg of oxalate per 100g. A 1/4 cup serving (29g) contains around 54 mg of oxalate, placing them in the moderate oxalate category.
Eat Nuts Low in Oxalate and Avoid High Oxalate
By choosing nuts low in oxalate like walnuts, you can enjoy their health benefits without consuming too much oxalate. Macadamia nuts, pecan, pistachio and sunflower seeds are also low in oxalate.
Other nuts like almonds are high in oxalate. Nuts like cashews and peanuts are moderate in oxalate. Eating these nuts should be minimised.
Health Benefits of Walnuts
Walnuts are a good source of healthy fats, which can help reduce the risk of heart disease. They are also nutritious and can be part of a healthy diet. Walnuts have oxalate. But, their low level and health benefits make them a great choice.
Including walnuts as part of a healthy diet allows you to enjoy their benefits while managing your oxalate intake.
Rich in omega-3 fatty acids
Support heart health
High in antioxidants
Promote brain health
Aid in weight management
Help regulate blood sugar levels
Reduce inflammation
Improve gut health
Strengthen bones
Provide essential vitamins and minerals
Benefit skin health
May improve sleep quality
What Is Oxalate?
Oxalate, also known as oxalic acid, is a compound found in many plants. When we eat foods high in oxalate, it can bind with minerals like calcium in our bodies. This can form calcium oxalate kidney stones in some people. Kidney stones are hard deposits that form in the kidneys and can cause pain when they move through the urinary tract.
How Oxalate Affects Kidney Stones
Eating too much oxalate can contribute to kidney stones, especially if you have a history of kidney problems. When oxalate binds with calcium in your urine, it can form kidney stones made of calcium oxalate. This increases the risk of kidney stones forming in your kidneys.
Consult a Dietitian
If you're unsure about how much oxalate you should eat, it's a good idea to talk to a dietitian. They can help you plan meals that are low in oxalate but still nutritious. A dietitian can also help you include foods like walnuts in your diet safely.
Low-Oxalate Diets and Choosing Low-Oxalate Foods
If you have been prescribed a low oxalate diet by your healthcare provider it's important to know oxalate levels in the foods you eat. Foods that are low in oxalate should be eaten in preference over foods with high levels.
Oxalates are naturally occurring in plants. This does not mean you need to stop eating plants altogether because they contain much of what our body needs. It does mean that you may need to make more considered choices.
Foods High in Oxalate
For example, you make like vegetable such as rhubarb. But it is very high in oxalate. Stewed or canned rhubarb has 666 mg per 100g. A serving size of 1/2 cup (120g) contains approximately 799 mg of oxalate.
This means stewed or canned rhubarb should be limited or avoided if you're managing your oxalate intake. You can switch out rhubarb for a low oxalate berry variety such as strawberry.
Another method is to 'dilute' the oxalate content with something lower in oxalate. Apples are low in oxalate, so if you're making something with the two ingredients make sure that the apple ratio is a lot higher than the rhubarb.
Managing Oxalate Intake
If you're concerned about kidney stones, following a low-oxalate diet might help. This means eating fewer high-oxalate foods like almonds and spinach and choosing options low in oxalate foods. Monitoring how much oxalate you consume can reduce the risk of kidney stones.
The Role of Plant-Based Calcium
Calcium plays an important role in preventing kidney stones. When calcium binds with oxalate in the stomach and intestines, it reduces the amount of oxalate that reaches the kidneys. Including calcium-rich foods in your diet can help. Plant-based calcium-fortified products and leafy greens are good sources of calcium.
Conclusion
Understanding oxalate in walnuts and other nuts can help you manage your risk of kidney stones. By choosing nuts low in oxalate, like walnuts, and ensuring you get enough plant-based calcium, you can also help keep your body healthy.
To read more about oxalate in nuts click the link.
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