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These foods can cause kidney stones in men
Today’s topic is oxalates, the recent trendy debate in the health scene.
Before diving into that, let me start by explaining what oxalates are.
Oxalates — also known as oxalic acid — are naturally-occurring compounds in plants.
When you eat spinach, you get a strange sensation in your teeth — like an edgy sensation — that’s because of oxalates.
These compounds are the subject of debate because one side says they seriously damage the body, while the other states that they don’t.
For those who say they are not so harmful, their claim is this:
“Foods with oxalates are beneficial for human health, and it makes no sense to stop eating them.”
Some of those oxalate-rich foods are:
- Dark leafy greens (spinach, swiss chard, etc.)
- Sweet potatoes
- Almonds
- Chocolate
- Beans
These foods indeed have some benefits for the human body.
But now let’s see why those who claim that oxalates are harmful think so.
According to them, oxalates;
- May reduce mineral absorption
- May cause inflammation
- Pain can cause
- Can form kidney stones
If you ask me, oxalates are not that big of a problem unless you have chronic kidney disease.
BUT I know that oxalates are one of the biggest factors in the formation of kidney stones.
And this 2020 study is proof of that.
This study was conducted at the University of Alabama at Birmingham. It was published in Kidney International Reports.
In this study, an experiment was conducted with 14 healthy participants.
They were told to follow a low-oxalate diet (<50mg a day) prescribed by the researchers for 3 days.
At the end of these 3 days, the participants came to the clinic, and their urine samples were collected.
After these samples were collected, they were served an oxalate-rich breakfast. – a smoothie containing spinach, banana, orange juice, and avocado.
Then the urine samples were collected once again.
The results came out like this:
Only 1 small breakfast caused large nanocrystals to form in the pee.
“Larger birefringent crystals were present in post-oxalate samples (w10–15 mm) compared to pre-oxalate samples (w2–8 mm)”
These crystals also formed clusters (similar to kidney stones).
“Few nanocrystals were detected in pre-oxalate samples (<200 nm). In contrast, post-oxalate samples contained more nanocrystals that were cylindrical, aggregated, larger in size (>200 nm), and had a morphology similar to CaOx crystals.”
The scary thing about crystals in urine is that they can increase the risk of kidney stones.
“Increased urinary oxalate excretion can also increase kidney stone risk by inducing renal tubule damage and disrupting protective urinary macromolecules.”
Moreover, the presence of oxalate in the body and its excretion is associated with the progression of kidney diseases.
“Oxalate excretion has been shown to correlate with chronic kidney disease progression.”
This debate is unlikely to end any time soon, but I think oxalates will become more in the spotlight in the future.
As for me, I have eliminated some oxalate-rich foods from my life as a precaution.
If I had kidney problems, I would have eliminated them all.
If you have symptoms like recurring kidney stones, grainy-looking stools, cloudy urine, and swollen joints, oxalates may be the cause.
In this case, I recommend you do the following:
- Eat a diet low in oxalates
- Eat citrate-rich foods (such as oranges and lemons) because citrates accelerate oxalate excretion
- Eat a calcium-rich diet
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———-