Spinach is high in oxalates. It's essential to enjoy spinach in moderation, especially if you are at risk of kidney stones or have a history of calcium oxalate stones. Consider cooking spinach before consumption to help reduce its oxalate content.
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Beets
Beets are a versatile and nutritious vegetable, but they are also relatively high in oxalates. To enjoy beets while minimising oxalate intake, try roasting or boiling them instead of eating them raw.
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Swiss Chard
Swiss chard, like spinach, is a leafy green packed with nutrients. However, it is also rich in oxalates. Cooking Swiss chard can help lower its oxalate levels, making it a safer choice for those concerned about kidney stones.
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Rhubarb
Rhubarb is a unique ingredient often used in desserts and jams, but it contains high levels of oxalates. If you enjoy rhubarb-based dishes, try pairing it with low-oxalate ingredients to balance your meal.
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Almonds
Almonds are a popular snack and a good source of healthy fats and protein. They are also high in oxalates. If you are at risk of kidney stones, consider limiting your almond consumption or opting for almonds that have been blanched, as blanching can reduce oxalate levels.
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Cocoa & Chocolate
Cocoa and chocolate products, especially dark chocolate, contain oxalates. While chocolate is a delightful treat, it's wise to enjoy it in moderation if you are susceptible to kidney stones or have concerns about oxalates.
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Soy Products
Soy-based foods like tofu and soy milk are rich in plant-based proteins but can also be high in oxalates. If you consume a lot of soy products, consider diversifying your diet with lower-oxalate protein sources.
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Sweet Potatoes
Sweet potatoes are a nutritious and delicious source of vitamins and fibre. However, they contain oxalates, so it's essential to balance your diet by including a variety of vegetables and fruits with lower oxalate content.
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