Monday, July 15, 2013

LOW OXALATE + PALEO FOOD LIST


FRUITS:
* Green apples - without the skin
* Green-tipped bananas
* Blueberries (contrary to popular believe they are LowOx! Only 4mg per 1/2 cup)
* Cherries (fresh)
* Avocados

There are other paleo fruits but these are my go-tos because they're low in oxalates, low in sugar, and higher in glucose (which your brain can convert directly into fuel). 

VEGGIES: 
Asparagus, arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, cucumber, daikon, garlic, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsnips (medium), peppers (red), pumpkin, radishes, rapini, rutabagas, seaweed (low-med), shallots, squash (acorn, butternut, spaghetti, yellow, Zucchini), tomatillos, tomatoes (med-high), turnip greens, turnips, watercress

MEAT, SEAFOOD, POULTRY: Pretty much anything goes here, except processed meats (i.e. sausage, lunch meats, bacon, etc.) those tend to have a variable, more mid-range oxalate content.

OILS: All oils are LowOx - I used coconut, palm and grass-fed butter for cooking and flavoring and olive oil for flavoring (it becomes unstable at high heats).

NUTS: NO nuts - almost all of them are very high in oxalates (see here), if you miss the crunch / peanut butter thing try sunflower seeds and sunflower seed butter (medium - low).

MILK (type stuff): Stick with coconut milk.
If you want to really go crazy you can make your own (see here) as the oxalate content of canned milk can vary, re:  Tai Kitchen coconut milk has 6.5 mg. oxalate per half cup, while Chaokoh coconut milk has 0 mg.  Then, Tai Kitchen contains guar gum, but no preservatives, while Chaokoh coconut milk contains preservatives, and then there's the whole BPA can thing...AGH! I usually just use coconut flakes or coconut oil and skip all the madness, except for the occasion can here and there which I'm sure is fine.

Finally, here are some paleo-approved foods you should NEVER eat, as they're super high in oxalates:   



* Plantains
* Rhubarb
* Beets
* Spinach
* Chard (any kind)
* Eggplant
* Green beans
* Okra
* Radicchio
* Sweet potato
* Nuts - especially almonds
* Any almond-related product

No comments:

Post a Comment