https://www.youtube.com/watch?v=qgdTUwLmh6g&t=28s
I haven't had time to research all of his recommendations, although I will try to look into them.
His first recommendation is to avoid spinach and almonds because they are high in oxalates. I had no idea what oxalates are, but here is what Google AI says about them:
For most people, oxalates found in everyday foods are not dangerous and are part of a healthy, balanced diet. However, there are certain situations where elevated oxalate levels can cause issues.
In what cases can oxalates be dangerous?
- Kidney stones: Oxalates, also known as oxalic acid, are naturally occurring compounds in plants that can bind with calcium in the urine, forming calcium oxalate crystals. These crystals can develop into painful kidney stones. For individuals prone to kidney stones or with a family history of them, a doctor may recommend a low-oxalate diet to reduce their risk.
- Oxalosis: In severe cases of high oxalate levels, a condition called oxalosis can develop, where oxalate builds up in organs and tissues throughout the body, potentially damaging bones, blood vessels, eyes, and even the heart. This can happen if kidneys aren't effectively removing oxalate from the blood due to primary or enteric hyperoxaluria.
- Impaired nutrient absorption: Oxalates can bind with minerals like calcium and magnesium in the gut, reducing their absorption. However, this is usually not a significant concern for most people who consume a varied diet with adequate calcium intake.
- Specific health conditions: Individuals with certain conditions like primary hyperoxaluria (a rare genetic disorder), enteric hyperoxaluria (due to certain intestinal problems), or those who have had weight-loss surgery may need to monitor their oxalate intake more closely as they are at a higher risk of hyperoxaluria and related complications.
What are symptoms of high oxalates?
Symptoms of high oxalate levels (hyperoxaluria) or oxalate sensitivity can vary, but may include:
- Kidney stones: Symptoms like sharp pain in the back, side, lower belly or groin, blood in the urine, painful urination, and frequent urge to urinate.
- Joint pain and inflammation: Oxalate crystals can deposit in joints, leading to swelling, pain, and stiffness.
- Digestive issues: Abdominal pain, bloating, gas, diarrhea, or constipation.
- Neurological symptoms: Tingling or numbness, muscle weakness, and in rare cases, seizures or difficulty with coordination.
- Eye and skin issues: Burning or itching in the eyes, redness, sensitivity to light, and potentially skin rashes or crystals on the skin.
What to do if you suspect you have high oxalates?
If you are concerned about your oxalate levels or have any of the associated symptoms, it is important to consult with a healthcare provider. They can perform necessary tests, like a 24-hour urine collection, to determine if you have hyperoxaluria and recommend appropriate dietary or medical interventions.
In summary, while oxalates can pose health risks in certain individuals, they are generally not dangerous for the majority of people when consumed as part of a balanced diet.
Foods high in oxalates include spinach, rhubarb, almonds, beets, and certain soy products. Other foods with high oxalate content include Swiss chard, star fruit, cocoa, bran cereals, and some nuts and seeds.
Foods Specifically Mentioned as High in Oxalates:
- .Spinach, Swiss chard, and beet greens are known for their high oxalate content.
- .Rhubarb, star fruit, raspberries, dates, and kiwi are also high in oxalates.
- .Almonds, cashews, and peanuts are among the nuts with higher oxalate levels.
- .Tofu, soy milk, and other foods derived from soybeans can be high in oxalates.
- .Buckwheat, bran, and some wheat products can also contribute to oxalate intake.
- .Cocoa, chocolate, and some beverages like black tea and soy milk are also sources of oxalates.
Important Considerations:
- While some foods are high in oxalates, it's not necessary to eliminate them entirely from your diet. A guide from the University of Virginia School of Medicine suggests that careful planning and balanced portion sizes can allow you to enjoy these foods.
- The impact of oxalates can vary depending on individual factors, such as kidney health. Consult with a doctor or dietitian for personalized dietary recommendations.
- Increasing calcium intake, particularly from dairy products, can help bind to oxalates in the digestive system, potentially reducing their absorption.
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