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Oxalates in Beets: How Foods High in Oxalates Impact Kidney Stones


bunch of beetroot

Beets are high in oxalate. Beets are a colourful, nutrient-dense root vegetable. They are famous for having many health benefits. These include improved heart health, increased stamina, and potential cancer-fighting properties. But, some individuals need to watch their oxalate intake.


What are Oxalates?


Oxalates are naturally occurring compounds. Many plants, animals, and humans contain oxalic acid. They're not harmful to most people. But, high oxalate levels can cause kidney stones in some people. They do this by binding with calcium in the urine.


The Oxalate Content in Beets


Beets are high in oxalates. These can risk those with a history of oxalate-related kidney stones. The oxalate levels in beets can vary by the part of the plant consumed. For example, beetgreens have more oxalate than beetroot.


Effects of High Oxalate Food on the Body, Including Kidneys 


Oxalate is a compound in many foods. While most people can process oxalate without issues, some may have trouble. When oxalate binds with calcium in the kidneys, it can form calcium oxalate crystals. Ths may lead to to kidney stones. Managing your oxalate intake is important if you are prone to kidney stones. Staying hydrated and consuming calcium-rich foods can help reduce this risk.


Oxalate in Beets Comparison Table


Wondering how beets stack up to similar vegetables? Or looking for something to substitute beets with? Here's a table comparing the oxalate content in beets to other root vegetables. To read the sources, go to the Resource Library and look under Oxalate. The information in this blog is from the OHF. I am not a medical practitioner, just someone trying to raise awareness.


Health Benefits of Beets


Despite containing oxalates, beets are rich in vitamins, minerals, and antioxidants. Beets are high in folate, manganese, potassium, and vitamin C. They also contain betalains. Scientists have studied these compounds for their anti-inflammatory and antioxidant properties.


For those who want to enjoy beets without raising their oxalate intake, consider these tips:


  • Enjoy beets in moderation. Balance them with low-oxalate foods in your diet.

  • Cooking methods can affect oxalate content. Boiling beets can reduce their oxalate levels. Some oxalates dissolve in water and can go into the cooking water. Remember to discard the cooking water. One of my favourite beet recipes is a soup.

  • Make sure to eat a balanced intake of calcium-rich foods. Calcium can bind to oxalates in the gut. It reduces their absorption into the bloodstream. This mitigates the risk of kidney stones.

Stay hydrated. Drinking plenty of water is crucial. This is especially true when consuming higher-oxalate foods. Water can help flush out oxalates and prevent kidney stones.


Conclusion


Unfortunately, beets are high in oxalates. But this doesn't mean you need to skip them completely. Be sure to eat them in moderation, eat them with calcium-rich foods and boil them rather than roasting.


For people concerned about oxalate intake, understanding and managing consumption is important. If you have health concerns or dietary needs, consult a healthcare provider or dietitian. Thank you for reading this post.


Looking for more on oxalates? Why not read about oxalate in garlic?






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