What About Oxalates in Spinach?
Dear GreenSmoothieGirl, some people think you should lightly cook your spinach and other greens before eating them. Is it safe to eat them raw? What about spinach oxalate?
In this article:
- It’s Safe to Eat Raw Oxalate Foods
- The Truth About Dietary Oxalates
- Who Should Stick to Low Oxalate Diet Recipes?
Why You Need Oxalate Foods
It’s Safe to Eat Raw Oxalate Foods
Answer:This is an excerpt from Ch. 1 of my book,12 Steps to Whole Foods.
It is both safe and good to eat spinach raw, which I have done every day for 15 years.
Cooking, by any method, kills 100% of the greens' enzymes – which are critical nutrients that support digestion and overall health.
Misconceptions About Spinach Oxalates
A popular theory among those interested in nutrition is that greens (especially spinach) are high in oxalates and should be avoided because oxalates cause kidney stones or gallbladder problems and may interfere with absorption of calcium in the body. Another popular opinion is that cooking spinach renders the oxalates harmless.
The Truth About Dietary Oxalates
Peer-reviewed research shows that the effect of oxalates on calcium absorption is small and does not outweigh spinach’s calcium contribution.
Only a few rare conditions — absorptive hypercalciuria type II, enteric hyperoxaluria, and primary hyperoxaluria — require oxalate restriction. These are not the more common kidney stones that many worry about.
Some foods once thought to increase stone formation, like black tea, may actually have protective effects.
Cooking spinach lowers oxalate content minimally (about 10%), and raw greens retain the majority of their nutritional benefits.
Oxalates in spinach don't change significantly when the leaves are cooked.
You Can’t Significantly Lower the Oxalate Content of Foods
Cooking has a small impact (about 10%) on the oxalate content of foods, with no statistically significant lowering of oxalates following blanching or boiling of greens.
It appears that the nutritional advantages of eating raw greens continue to far outweigh any benefit of cooking them.
Should We Be Terrified of Oxalates?
I don’t disagree that a small subset of people may have difficulty metabolizing greens, especially if their gut health is compromised. But greens offer unique nutrients that are critical for virtually everyone. Eliminating them — or cooking them to the point of destroying their enzymes — because a few people might react poorly is a logical fallacy.
Kidney stones and other oxalate-related issues usually result from long-term patterns such as high intake of soda, salty foods, animal proteins, and low water consumption — not from the occasional smoothie or salad.
Greens may even help prevent kidney stones, along with many other chronic modern health risks. Read Victoria’s report here.
Also, consider supplements:
Overdoing minerals from chalky tablets and powders may contribute more to oxalate concerns than naturally occurring oxalates in food. The real issue is often supplement overuse rather than leafy greens themselves.
Who Should Stick to Low Oxalate Diet Recipes?
Two other compounds—purines and goitrogens — are found in some greens (spinach, broccoli, cauliflower). Excessive intake may be problematic for people with gout, kidney stones, or low thyroid hormone production.
Lightly steaming these foods may help. For most people, a few servings per week are safe and beneficial.
Why You Need Oxalate Foods
Oxalates are only one part of the story. Greens are nutrient-dense, enzyme-rich, and protective against many modern health conditions. For almost everyone, the benefits of consuming raw or lightly cooked greens far outweigh the risks.
What do you think of the oxalate in spinach? Do you have more questions about what are oxalates? Share your thoughts with us in the comments section below!
Read Next: Is Raw Spinach Bad for Me?
Robyn Openshaw, MSW, is the bestselling author of The Green Smoothies Diet, 12 Steps to Whole Foods, and 2017’s #1 Amazon Bestseller and USA Today Bestseller, Vibe. Learn more about how to make the journey painless, from the nutrient-scarce Standard American Diet, to a whole-foods diet, in her free video masterclass 12 Steps to Whole Foods.
Disclosure: This post may contain affiliate links that help support the GSG mission without costing you extra. I recommend only companies and products that I use myself.
Posted in: 12 Steps To Whole Food, Whole Food
