Low Oxalate Diet: Delicious and Nutritious
What is Oxalate?
Oxalate, also known as oxalic acid, is a naturally occurring compound found in many plant-based foods such as leafy greens, nuts, seeds, fruits, and vegetables. It is also produced in the human body as a byproduct of metabolism.
While oxalate is not harmful in small amounts, it can form crystals and contribute to the development of kidney stones in susceptible individuals.
An oxalate diet is a low oxalate diet that restricts or limits foods that are high in oxalates. Oxalates are naturally occurring substances found in many foods and can sometimes accumulate in the body and form crystals, which can lead to kidney stones.
A low oxalate diet can be helpful for those who are prone to developing kidney stones or have a history of them.
Here Is An Example Of A 7-day Oxalate Diet Plan:
Day 1:
- Breakfast: Omelet made with spinach and low-oxalate vegetables, such as mushrooms and bell peppers.
- Lunch: Chicken breast salad with mixed greens, carrots, and low-oxalate dressing.
- Dinner: Grilled salmon with roasted asparagus and cauliflower.
Day 2:
- Breakfast: Greek yogurt with low-oxalate berries, such as blueberries or strawberries.
- Lunch: Turkey lettuce wraps with avocados and low-oxalate vegetables, such as cucumber and celery.
- Dinner: Beef stir-fry with low-oxalate vegetables, such as bok choy, broccoli, and green beans.
Day 3:
- Breakfast: Steel-cut oatmeal with low-oxalate fruits, such as apples or pears.
- Lunch: Tuna salad with low-oxalate vegetables, such as lettuce, tomato, and bell peppers.
- Dinner: Grilled chicken with roasted low-oxalate vegetables, such as zucchini and summer squash.
Day 4:
- Breakfast: Scrambled eggs with low-oxalate vegetables, such as mushrooms and bell peppers.
- Lunch: Low-oxalate vegetable soup with chicken or beef.
- Dinner: Baked salmon with low-oxalate vegetables, such as broccoli and carrots.
Day 5:
- Breakfast: Smoothie made with low-oxalate fruits, such as bananas and mangoes, and almond milk.
- Lunch: Turkey chili with low-oxalate vegetables, such as bell peppers and carrots.
- Dinner: Grilled steak with roasted low-oxalate vegetables, such as asparagus and cauliflower.
Day 6:
- Breakfast: Low-oxalate vegetable frittata.
- Lunch: Grilled chicken salad with low-oxalate vegetables, such as cucumber and radishes.
- Dinner: Baked chicken with low-oxalate vegetables, such as zucchini and summer squash.
Day 7:
- Breakfast: Low-oxalate vegetable omelet.
- Lunch: Grilled shrimp with low-oxalate vegetables, such as green beans and tomatoes.
- Dinner: Low-oxalate vegetable stir-fry with tofu or chicken.
Benefits of a low oxalate diet may include reducing the risk of developing kidney stones and easing the symptoms of conditions that are exacerbated by high oxalate intakes, such as interstitial cystitis. However, it's important to speak with a healthcare provider before starting any new diet or making significant dietary changes.
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Easy and Delicious Oxalate-Friendly Snacks:
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If you're following an oxalate diet plan, here are some snack ideas along with simple and delicious recipes:
- Roasted Beet Chips
- Slice fresh beets thinly using a mandolin or sharp knife.
- Toss the slices with olive oil and a pinch of salt.
- Bake the chips in the oven at 375°F for 15-20 minutes, until crispy.
- Cucumber Hummus Bites
- Slice cucumbers into rounds.
- Top each slice with a dollop of hummus and a sprinkle of paprika or black pepper.
- Blueberry Almond Smoothie
- Blend together 1 cup of unsweetened almond milk, 1/2 cup of blueberries, 1/2 banana, 1/4 cup of raw almonds, and a handful of ice cubes.
- Enjoy the smoothie immediately or store it in the fridge for later.
- Kale Chips
- Remove the stems from fresh kale leaves and tear the leaves into bite-sized pieces.
- Toss the kale with olive oil and a pinch of salt.
- Bake the kale in the oven at 350°F for 10-15 minutes, until crispy.
- Apple Cinnamon Oat Bites
- Mix together 1 cup of rolled oats, 1/4 cup of almond butter, 1/4 cup of unsweetened applesauce, 1 teaspoon of cinnamon, and 1 tablespoon of honey.
- Form the mixture into bite-sized balls and refrigerate for at least 30 minutes before serving.
Low Oxalate Drinks to Stay Hydrated
As for drinks, water is always a great choice. You can also try herbal teas like chamomile or mint, or fresh vegetable juices like cucumber or carrot. Be sure to avoid high-oxalate drinks like tea, coffee, and chocolate milk.
Source & Credits:
https://sites.google.com/dg2market.com/a-holistic-approach/low-oxalate-diet-to-avoid-kidney-stones
Next Post: Recommended Foods for an Oxalate Diet and What to Avoid
