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Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
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27 Mar, 4 tweets, 2 min read
Number 10 in the Oxalate Dirty Dozen is black beans. With so many people enjoying Mexican style foods, and legumes being touted as important vegan protein sources, black beans have become a common food in our diets. However, each 1/2 cup is over 70 mg oxalate.
Keep in mind that these aren’t the only high oxalate beans. Other favourites including cannellini, white, Great Northern, pink and pinto are all in the 40-70 mg range per 1/2 cup cooked. And who just eats 1/2 cup of these?
Love your legumes; want to keep them? Bias your diet to the humble black-eyed pea! At just 1mg oxalate per 1/2 cup, they make an amazing substitute for other beans. Another favourite is the red lentil. I share lots of recipes for these two on Patreon. patreon.com/lowoxcoach
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More from @LowOxCoach1

Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
29 Mar
Number 12 in our Oxalate Dirty Dozen is the ubiquitous Russet potato. Now while the Russet is one of the worst, most potatoes have more oxalate than is good for us on a daily basis. But one baked Russet can be 120 mg oxalate. Why? The skin!
It turns out that a single potato skin (that favourite late night food after a night out) is 50 mg oxalate. Of course, that doesn't count what you put in your potato skin; if it's filled with a bean-based chilli you could be consuming 200+ mg between spices and beans!
If you want to eat a potato, peeled and boiled is best. That allows soluble oxalate to move into the cooking water. Look for red skinned/ white flesh "new" potatoes, which have tested lowest. Like a little crunch? Try frying your potato after you've peeled and boiled.
Read 4 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
28 Mar
Number 11 of the Oxalate Dirty Dozen is cinnamon. Ground cinnamon has always been part of our spice rack, but it got a big boost when research showed it could support healthy blood sugar. pubmed.ncbi.nlm.nih.gov/21480806/
People began using cinnamon every day - it was added to smoothies, bread and any dish you could imagine. There was so much cinnamon around, perhaps this was part of why the infamous “cinnamon challenge” got going. rchsd.org/health-article…
Note that inhaled cinnamon is dangerous, but the explanation for that revolved around cellulose. However a single teaspoon of cinnamon can contain up to 40 mg oxalate! And guess what oxalate is associated with? You guessed it: asthma. pubmed.ncbi.nlm.nih.gov/23789450/
Read 7 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
26 Mar
Number 9 in the Oxalate Dirty Dozen is sweet potato. This darling of the low carb world has taken the world by storm; everyone is convinced that this veggie makes every meal healthier! Just 1/2 cup here of orange sweet potato nets you 70-90 mg of oxalate.
Think purple sweet potato is better? Not so much! Eating 1/2 cup of this veggie baked and mashed gets you well over 250 mg of oxalate. Note that a “low oxalate” diet is defined as 40-60 mg oxalate per day; so you are eating 4-6 day’s worth of oxalate with purple sweet potato.
What if you’ve fallen in love with baked orange sweet potatoes? Well, you’re in luck; good low carb/ high nutrient options are available in hard squashes. Try baked & mashed butternut! My new fave squash is kabocha (if you can find it). Pumpkin will often work too for recipes.
Read 4 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
25 Mar
Number 8 in the Oxalate Dirty Dozen: Swiss chard. Another leafy green that has received the stamp of approval, especially in the “green drink” world. Yet 1/2 cup raw Swiss chard is over 170 mg oxalate for just 18 grams (or just over 1/2 ounce)!
Chard is higher oxalate than spinach; the only reason it’s not higher in the Dirty Dozen count is that not as many people eat it. But it’s gaining popularity; so this ranking may change! Note that red chard is even higher than green chard with 1/2 cup raw at over 210 mg oxalate.
If you love chard and need a substitute, why not Dino or Lacinato kale? This variety has low oxalate but a great nutrient profile. (Avoid the curly kale generally; while not as high as other greens, you are still ratcheting up your oxalate.)
Read 4 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
24 Mar
Number 7 in the Oxalate Dirty Dozen is teff. Never heard of it? It’s the latest darling in the world of gluten free grains. While many GF grain options are high oxalate, teff is another over-achiever. Just 1/2 cup of teff flour is 130-150 mg of oxalate.
If you compare this to whole wheat flour (the “bad” guy), whole wheat is only about 40 mg oxalate for 1/2 cup. White wheat flour is even less, at about 15 mg per 1/2 cup. Could this explain why some feel better on SAD than a “healthy” eating plan?
It is a hallmark of my clients that need to reduce oxalate that they began eating “extra healthy”, and then got sicker. Then they gave up. They went back to a “bad” diet and felt better. If you have been in this situation, oxalate could be what’s affecting you under the radar.
Read 4 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
23 Mar
Number 6 in the Oxalate Dirty Dozen: rhubarb. Did you ever have a backyard rhubarb plant? If you did, you will have been warned not to eat the leaves. The leaves can actually kill you. What’s in the leaves? Oxalate!
The stalks can’t kill you in a single exposure - but you can definitely get a huge amount of oxalate from them! (Rhubarb makes spinach look like an amateur.) A single half cup of raw diced rhubarb (about 60g) is over 750 mg of oxalate.
Often rhubarb is combined with strawberries (which are low to medium oxalate) for a pie. My recommendation? Just have strawberry pie! Leave the rhubarb in the garden. (You’ll notice that even the bugs don’t eat it).
Read 4 tweets

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