Number 11 in the Oxalate Clean Fifteen is flax seed. (Been working on finishing our list; Twitter messed me up yesterday). Flax seed is very low oxalate, very high fibre + a source of plant-based omega 3's. These seeds have become beloved in the keto world for baked goods.
If you've seen flax seeds used in baking, you may have seen small amounts to help replace eggs. But one of my favourite low carb/ low oxalate bread recipes uses ground flax and egg whites. Check this out! Just 1g net carb & a couple mg oxalate per slice!
There is also interesting research that links intake of flax to lower rates of diabetic complications in rats. pubmed.ncbi.nlm.nih.gov/20570704/
Another study in obese women showed that taking just 10g flax over a 6 week period reduced insulin release during an oral glucose tolerance test and improved insulin sensitivity. pubmed.ncbi.nlm.nih.gov/26134388/
Flax can even help the healthy: research also shows that eating flax bread can result in lower blood sugar peaks. Peak blood glucose values and AUC (area under curve) were improved by ingestion of flax fiber in healthy subjects. pubmed.ncbi.nlm.nih.gov/16379563/
Whole flax seeds can be sprinkled over salads to add a nutty crunch. As I mentioned, you can replace eggs with flax meal and water, called a "flax egg". You could even have pudding (and you don't have to cook it.)
Combine 3 Tbsp flax seed with ½ cup milk. Sweeten with erythritol (for low carb);add ¼ tsp vanilla extract + a little salt. Combine in a mason jar; let sit in the fridge for at least 15 minutes but preferably overnight. Stir before eating. Low oxalate/ lower carb. Delish!
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