2

votes

Daily Big Salad, bad Idea? Concerning oxalates

Answered on August 19, 2014
Created May 30, 2012 at 12:55 PM

I am eating a VERY big salad daily. Relatives are concerned about the possibly high content of oxalates I am taking. The daily salad consists mainly of:

Lollo rosso/red cabbage

Romaine cabbage

Spinach

One small red beet

1-2 Small tomatoes

Sometimes an avocado

Usually some olive oil

And some balsimic vinegar

I am feeling great by having this habit. But I realised my oxalate intake is very high . How dangerous can this be, kidney-stones wise? And is it advisable to eat your greens cooked for better vitamins/mineral absorption? I have heard that by eating your greens raw, your body isn't able to break down the cellulose in it.

6120c989fd5b69f42a0834b69b87955b

(24553)

on May 31, 2012
at 03:38 AM

It is also kind of a bummer how few strains we are able to recolonize with supplements. Apparently, oxalobactor is major pain in the ass to reintroduce, and might be impossible through pill form.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 30, 2012
at 09:54 PM

I love how everything seems to trace back to symbiotic gut microbes. :)

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on May 30, 2012
at 09:09 PM

Should be fine. A mix of some raw and some cooked veg (not necessarily at one time) is probably ideal for most people.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on May 30, 2012
at 09:08 PM

From that page: "For the vast majority of individuals who have not experienced the specific problems described above, oxalate-containing foods should not be a health concern."

Da3176a9f674f5d04c26935bde3cfc92

(15)

on May 30, 2012
at 04:32 PM

The problem is that I LOVE salads ... Do I miss much bioavailability by not cooking them and just eat greens raw?

Da3176a9f674f5d04c26935bde3cfc92

(15)

on May 30, 2012
at 04:29 PM

No, never had any issues with my kidneys. But well I eat a lot of greens :)

345c1755efe005edd162b770dc6fb821

(8767)

on May 30, 2012
at 02:08 PM

are you prone to kidney stones? I don't think you are consuming enough greens here to have issues unless you have a history that causes you to monitor your intake.

  • Da3176a9f674f5d04c26935bde3cfc92

    asked by

    (15)
  • Views
    4.7K
  • Last Activity
    1283D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

7
6120c989fd5b69f42a0834b69b87955b

(24553)

on May 30, 2012
at 08:44 PM

High oxalate foods are primarily a problem if you are one of the unlucky peeps to have wiped out the oxalobactor in your gut with antibiotics. I can't remember off the top of my head how many adults are affected by this, it is a significant percentage, but less than half of the population. If you have been on many rounds of antibiotics in your life perhaps exercise caution, but it you've already been doing this for a long time with no problems, you likely have the right bacteria to deal with it.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 30, 2012
at 09:54 PM

I love how everything seems to trace back to symbiotic gut microbes. :)

6120c989fd5b69f42a0834b69b87955b

(24553)

on May 31, 2012
at 03:38 AM

It is also kind of a bummer how few strains we are able to recolonize with supplements. Apparently, oxalobactor is major pain in the ass to reintroduce, and might be impossible through pill form.

5
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 30, 2012
at 01:59 PM

Cellulose, cooked or raw, is indigestible by humans. We aren't even particularly blessed with cellulose-digesting gut microbes. By cooking greens you are breaking down the cellular matrix making them easier to digest and the nutrients more bioavailable. You're likely to use fat as well, which aids in absorption of fat-soluble nutrients.

Oxalates are an anti-nutrient boogeyman that I don't think deserves so much disdain. Like phytates, they can bind minerals, and like phytates, are found in most plants. I think you'd be hard-pressed to eat enough greens (except maybe sorrel) to have issues.

Da3176a9f674f5d04c26935bde3cfc92

(15)

on May 30, 2012
at 04:32 PM

The problem is that I LOVE salads ... Do I miss much bioavailability by not cooking them and just eat greens raw?

1
4886d3390cb1de913ecc198e72cc072c

on May 31, 2012
at 01:19 AM

And if you have a leaky gut... then oxalates will travel out of your stomach into your blood system and can cause other medical issues (autoimmune related). Spinach and red beets are the biggest high oxalates offenders followed by tomatoes, the rest on your listed are low oxalates.

0
64433a05384cd9717c1aa6bf7e98b661

(15236)

on May 30, 2012
at 02:22 PM

I had some issues with high oxalate foods, cutting back spinach and replacing it with other greens is a good first step. Also, reducing carrots and beets seemed to help.

0
61844af1187e745e09bb394cbd28cf23

(11058)

on May 30, 2012
at 01:28 PM

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on May 30, 2012
at 09:08 PM

From that page: "For the vast majority of individuals who have not experienced the specific problems described above, oxalate-containing foods should not be a health concern."

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!