Greens can be an excellent choice with all their immune boosting and cancer prevention nutrients. At the same time, if you are concerned about foods high in oxalate due to inflammation and pain, aim for the low-oxalate ones.
Spinach is one of the worst offenders, weighing in at a whopping 334 mg. of oxalate per 1/2cup. when boiled. Consider that in relation to bok choy (pak choi) which tests at 1.6 mg. per 1/2 cup when boiled.
Here are some sample oxalate levels in green vegetables that have been boiled:
High oxalate greens
Swiss Chard (red and green)
Moderate oxalate greens
Low oxalate greens
Bok choy (Pak choi)
There are several other important points to bear in mind:
- Boiling decreases oxalate levels, which pours into the water and thus should be discarded. A vegetable steamed may be high in oxalate in comparison to the same vegetable when it’s boiled.
- Serving size makes a significant difference.
- Oxalate values can vary depending upon the soil and climate in which a plant is grown. It’s always advisable to proceed carefully and test your own tolerance for individual foods.
Enjoy your greens, just choose wisely if you are susceptible to absorbing excess oxalate from foods and the range of painful disorders that can be triggered or exacerbated as a result.
- The Low Oxalate Cookbook, from the Vulvar Pain Foundation
- Trying Low Oxalates Yahoo Forum
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