Oxalates may be a root cause of a range of health issues. Dr. Paul Saladino, in conversation with Sally Norton, emphasizes how avoiding oxalate overloads can be “a miracle cure for all kinds of untreatable, incurable suffering.” Despite this, many doctors don't discuss the potential dangers of oxalates, leaving patients unaware of how their diet might be affecting their health.
The carnivore diet's rising popularity has sparked renewed interest in the hidden risks of plant-based foods, particularly those high in oxalates. Prominent doctors have been vocal about these risks, especially for individuals sensitive to oxalates. These experts have shed light on how oxalates—found in many so-called "healthy" foods like nuts and leafy greens—could contribute to various health issues, from kidney stones to chronic inflammation.
Dr. Michael Lange points out that not all nuts are created equal, and understanding the oxalate content in your diet is crucial for optimal health. As more people explore the benefits of the carnivore diet and question the safety of certain plant-based foods, it's becoming increasingly clear that oxalates may be more harmful than previously thought.
Dr. Eric Berg touches on the challenge of avoiding oxalates while maintaining a healthy diet. He suggests focusing on the lowest oxalate foods, with macadamia nuts being a standout choice due to their low oxalate content.
The Risks of a High Oxalate Diet
A diet high in oxalates can have several negative effects on your health, impacting everything from kidney function to overall energy levels. Here’s a closer look at the potential risks:
-
Kidney Stones: High oxalate levels can bind with calcium to form crystals, leading to painful kidney stones.
-
Chronic Pain: Oxalate crystals can deposit in tissues, causing ongoing pain and discomfort in various parts of the body.
-
Inflammation: By activating the immune system, oxalates can trigger widespread inflammation, contributing to conditions like arthritis and other inflammatory disorders.
-
Skin Issues: Some individuals experience skin problems, such as rashes or eczema, as a result of high oxalate levels.
-
Impaired Mineral Absorption: Oxalates can interfere with the absorption of essential minerals like calcium and magnesium, leading to deficiencies.
-
Fatigue: Oxalates can reduce cellular energy production by damaging mitochondria, resulting in persistent fatigue and low energy levels.
-
Nutrient Depletion: They can deplete crucial nutrients like glutathione and disrupt the function of biotin, impacting overall health.
-
Oxidative Stress: Increased oxidative stress from high oxalate levels can lead to cell damage and contribute to aging and disease.
-
Mitochondrial Damage: Oxalates can harm mitochondrial function, which is vital for energy production and overall cellular health.
-
Detoxification Issues: They can disrupt the body’s detoxification processes by interfering with sulfation, making it harder for the body to eliminate toxins.
How Oxalates Lead to Kidney Stones
One of the most well-known issues related to high oxalate levels is the formation of kidney stones. Oxalates can bind with calcium in the gut, forming insoluble crystals that contribute to stone formation. While kidney stones are a major concern, oxalates can also cause pain and inflammation by depositing in various tissues throughout the body.
The Case for a Low-Oxalate Diet
A low-oxalate diet can be particularly beneficial for:
-
Preventing Kidney Stones: Reducing high-oxalate foods can help avoid the formation of kidney stones.
-
Managing Digestive Disorders: Conditions like leaky gut syndrome or irritable bowel syndrome (IBS) may benefit from lower oxalate intake.
High Oxalate Foods: Dr. Ken Berry’s Top Offenders
Dr. Ken Berry has highlighted the risks of high oxalate diets, listing the top seven highest oxalate foods:
- Spinach
- Almonds
- Baked potato with the skin
- Corn grit (anything made of corn)
- Beets
- Navy beans
- Raisin bran
Even Nuts Can Be Unhealthy
Nuts are often considered a healthy snack, but many are high in oxalates. Popular nuts like almonds, cashews, and pine nuts can significantly increase your oxalate levels. Here's a quick look at the oxalate content in some commonly consumed nuts:
Oxalate content in nuts
(Source: the Korean Society of Clinical Nutrition)
The Lowest Oxalate Nut: Macadamias
For those who want to enjoy the health benefits of nuts without the risk of high oxalate intake, macadamia nuts are an excellent choice. Macadamia nuts have the lowest oxalate content among commonly consumed nuts, making them a safer option for individuals concerned about oxalate levels. In addition to being low in oxalates, macadamia nuts are rich in monounsaturated fats, which are beneficial for heart health. They also provide essential nutrients like magnesium, vitamin B6, and fiber, all of which contribute to overall well-being.
Choosing macadamia nuts over higher-oxalate options allows you to enjoy the nutritional benefits of nuts without the potential risks associated with oxalate accumulation. This makes macadamia nuts a smart, health-conscious choice for anyone looking to reduce their oxalate intake.
Not all plants are out to harm you
Oxalates may be a hidden threat in your diet, especially if you're dealing with kidney stones, digestive issues, or chronic inflammation. With the rise of the carnivore diet, more people are rethinking the impact of plant-based foods. While eliminating oxalates entirely is one approach, you can still enjoy a balanced diet by choosing lower-oxalate options like macadamia nuts instead of almonds. By being mindful of what you eat, you can protect your health without giving up the foods you love.
