Oxalates are organic compounds found in a variety of foods, and while they are harmless for most people, for others, they can cause problems.
A diet low in oxalates, commonly referred to as an “oxalate diet,” is often recommended for individuals who are prone to developing kidney stones or have other health conditions that require a reduction in oxalate intake.
Are Almonds High in Oxalates?
Almonds are considered to be high in oxalates, with a one-ounce serving of almonds (about 23 almonds) containing approximately 122 milligrams of oxalates. Therefore, individuals following an oxalate diet should consume almonds in moderation or avoid them altogether.
Understanding Oxalates
Oxalates, or oxalic acid, are organic compounds found in many plant foods. When consumed, oxalates can bind to minerals in the gastrointestinal tract, forming crystals that are excreted in the urine.
For most people, this process does not cause any problems.
However, for individuals with a history of kidney stones or other specific health conditions, a high oxalate intake can lead to the formation of kidney stones or other health issues.
Foods can be categorized as low, medium, or high in oxalates.
Low-oxalate foods contain less than 5 milligrams of oxalates per serving, medium-oxalate foods contain between 5 and 10 milligrams per serving, and high-oxalate foods contain more than 10 milligrams per serving.
It is important for individuals following an oxalate diet to be aware of the oxalate content of the foods they consume.
Almonds and Oxalates
Almonds are a popular and nutritious nut enjoyed by many. They are a good source of healthy fats, protein, vitamins, and minerals.
However, when it comes to their oxalate content, almonds are considered to be high in oxalates. A one-ounce serving of almonds (about 23 almonds) contains approximately 122 milligrams of oxalates.
Therefore, individuals following an oxalate diet should consume almonds in moderation or avoid them altogether.
For those following an oxalate diet, it is important to manage oxalate intake carefully. Here are some tips to help manage oxalate intake:
- Be aware of the oxalate content of foods.
- Consume high-oxalate foods in moderation.
- Pair high-oxalate foods with calcium-rich foods to reduce oxalate absorption.
- Drink plenty of fluids throughout the day.
- Consult a healthcare professional for personalized advice.
Conclusion
Almonds are a nutritious and delicious nut, but they are high in oxalates. Therefore, individuals following an oxalate diet should consume almonds in moderation or avoid them altogether.