Number 5 in the Oxalate Clean Fifteen is liver and other organ meats. While I've mentioned meat and animal products previously, organ meats are in a class all of their own, and the star of the class is liver. (Frankly, in hindsight, not sure why I didn't have this as number 1!)
Liver has so many nutrients: a 3.5 oz (100g) serving of beef liver has over 3000% RDI B12; ~900% RDI Vit A; ~200% RDI B2; 65% RDI B9 (folate); 35% RDI iron for menstruating women; ~1600% RDI copper. You get high quality protein, and low calories (not that I worry about those).
Not a fan of liver's taste? You don't need to eat a lot of it! I will get liver ground at the butchers and add an ounce or less to ground beef. This enriches the nutrients you are getting from any muscle meat. Great way to sneak a little into your family.
But honestly, as a kid my family ate liver about once a month, and it was always served with bacon. The combination of a low and high fat protein seemed to make it all more satisfying - and what isn't made better by bacon? 😉
Oxalate in liver? Zero. That would leave more "oxalate budget" to add a higher oxalate treat with your liver. And for those in the process of lowering oxalate, please go slowly! If your meal is very low, you might want to deliberately add a high nutrient, high oxalate food.
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More from @LowOxCoach1

9 Apr
Number 6 on the Oxalate Clean Fifteen is Bok Choy. After all, you didn't think you wouldn't be able to eat greens, did you? There is good news in this area! Bok choy happens to be a family favourite here; at just over 3 mg oxalate in 100g (3.5 oz) of bok choy, it's a good option.
This also means you can prepare your bok choy however you like - It's low enough that you can steam, roast or eat raw. (It makes a nice salad addition, by the way). Like all cruciferous veggies, you are going to get a variety of nutrients when you eat this veg.
Carbs are low - but that doesn't stop you from getting minerals (calcium, iron, magnesium, phosphorus, potassium, zinc, manganese and selenium). And while we think fruit for vitamin C, a serving of bok choy will get you 35% of your daily value. There's 27% of your vit K too.
Read 5 tweets
7 Apr
Number 4 on the Oxalate Clean Fifteen is cauliflower! While a "white" veggie, cauliflower is a nutrition powerhouse (which surprises many). Surprisingly, 1 cup of raw cauliflower has almost a day's worth (RDI) of vitamin C.
In fact, you get Vitamin K, B6, folate, pantothenic acid, potassium, manganese & magnesium in each serving. Not bad for a white veggie! Cauliflower is a darling of the low carb world, where rice (and other high carb grains) are replaced by this relatively inexpensive food.
For each cup of raw cauliflower, you get less than .5 mg of oxalate. Given a recommended oxalate intake of 50 mg by many kidney stone experts, you could eat 100 cups of cauliflower and still not have consumed your recommended limit!
Read 5 tweets
6 Apr
Number 3 on the Oxalate Clean Fifteen is red lentils. Of all the legumes, these are my favourite. High in protein & fibre, they work well because you don't have to soak them (as oxalate is already low); they are fast & easy to cook; pressure cooking makes them low lectin.
Cooked lentils have about 12g protein, over 270 mg potassium, some iron, calcium and folate. Yet, unlike many plant sources of protein, they only have about 1mg oxalate for that 1/2 cup serving. But what is a real plus here is that they are inexpensive and shelf stable.
Need a fast meal? You can have a lentil and rice soup on the table in 30-45 minutes. In combination with white rice, you have a full essential protein complement. To this simple flavour palette, I’ll add some chicken for added protein, with coconut milk for richness.
Read 5 tweets
5 Apr
Number 2 on the Oxalate Clean Fifteen is dairy products. While they seem to have fallen out of favour as vegan alternatives take their place, diary products from milk to yogurt to cheese are all low in oxalate and high in nutrients - as long as the only ingredients are from milk.
According to USDA data, one ounce of a hard cheese will give you about 100 calories, with 7-8 grams of protein, and 8-9 grams of fat depending on the fat percentage. So do note that while we call cheese a protein food, it's not a high percentage of your serving.
You will also have some carbs in most cheese - and for those doing a low carb diet, this can be a complicating factor. For those doing a carnivore style diet, milk products will be the single source of exogenous carbs in your diet.
Read 5 tweets
4 Apr
What better day than Easter to start with the Oxalate Clean Fifteen? These will focus on high nutrient, low oxalate foods that will truly nourish you - and in some cases are your subs for the high oxalate foods that you may have focused on previously. Our first? Meat.
Meat is naturally low in oxalate; it is highly nutrient dense. Often those nutrients are also in a form better absorbed by our bodies. The only meat products that have any oxalate to speak of are those things that have been processed with additives.
The most likely additives that will impact the oxalate in your meat - SPICES. As we covered in the Oxalate Dirty Dozen, spices can be a treasure trove of flavour, but in a high oxalate wrapping. That doesn't mean you can't flavour your meat though - the trick is what you use.
Read 6 tweets
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

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