Oxalates Explained- Absorb More Minerals & Reduce Kidney Stone Risk
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should you put down that big bowl of dark leafy greens should you just put away the spinach and never ever look back see if we’re looking at the world of oxalates and how oxalates affect our body and affect our mineral absorption then this is a viable consideration we really do need to look at this so in this video I hope to give you a clearer understanding of whether or not you should avoid foods that are high in oxalates in order to be able to give you that answer I have to be able to describe what oxalates are so we’ll go into some pretty good detail but not boring detail what oxalates are and why there’s such a big stink about them right now especially throughout the keto and even the carnivore community but first your tuning to the internet’s leading performance nutrition and fat loss channel new videos on Tuesdays Fridays and Sundays at 7 a.m. Pacific time go and hit that red subscribe button then hit that Bell icon to turn on notifications and if you haven’t already please check 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anti-nutrients make it so that minerals and various vitamins and things in your body to get chelated so essentially the reason that oxalates are supposedly so bad is because they come into our system and they chelate the minerals in our body and they remove them from the body when we go to the bathroom okay so it’s bad right we don’t want that to happen but some things that we have to consider the fact that our liver actually creates oxalates on its own so it’s kind of odd it stirs up a lot of interesting thought why would we produce oxalates well we probably produce toxins to a small degree to help us out with detoxification and help get rid of excess minerals that we don’t need and things like that but another thing that’s interesting is vitamin C actually converts into oxalate to some degree as well so there are some things even foods that aren’t high in oxalates can ultimately have an oxalate like affect within the body now I know oxalis this oxalate that Aqsa likes a little so much oxalate okay what am I actually talking about like what what’s going on inside your body with this well so basically oxalate comes in and it binds to whatever minerals it can find okay so sometimes it binds to sodium and this makes an oxalate salt or sodium oxalic salt sometimes it binds to potassium makes a potassium oxalate salt sometimes it binds to magnesium sometimes it even binds to calcium makes a calcium oxalate salt once they bind to a mineral it’s called an oxalate salt the biggest problem that we see with oxalates is going to be the formation of kidney stones right okay because salt oxalate or potassium oxalate salts those are water soluble those can get kind of flushed away and broken down but calcium in the calcium oxalate salts those are not very water soluble they get really hard packed and what happens is when the body tries to flush that out and it goes through the kidneys it gets clogged up in the kidneys so kidney stones are the biggest issue 80 percent of the kidney stones are a result of oxalates but that’s a whole separate situation does that mean that you should be avoiding ox let’s all together and not be eating your dark leafy greens I mean every veggie that has kind of a bitter taste is generally high in oxalates so what do you do well I think the simplest thing is to say everything in moderation including moderation right you just always just want to make sure you’re not going overboard on everything well we also do have to look at the big picture okay within our gut we have a plethora of different minerals and a lot of times we have way too much in the way of iron see iron causes a lot of problems and if we have something that’s coming in and able to chelate the excess iron even if it does chelate some of the other minerals too it actually allows us other minerals to proliferate in other ways okay for example if you think of iron iron when it’s left outside it rusts right it oxidizes iron is probably one of the biggest drivers for oxidative stress within our gut that oxidative stress within our gut is probably much more damaging then the oxalate effect of potentially zapping some of our minerals so what I’m trying to say here is that the chelation effect could actually be a good thing that could also be a wrap-around reason why our liver produces oxalates in the first place to help chelate some of what is in excess now what’s kind of ironic or should I say iron iron Nick is spinach is super high in iron right but spinach is also very high in oxalates could it be that the iron has been chelated inside the spinach and that’s kind of what’s already happening it’s already had the chelation effect so the point is is that oxalates may Keely but they probably chelate what’s in most abundance which is going to be iron which therefore frees up more copper and frees up more zinc to actually do the job because those are minerals that don’t chelate as easy so anyway that’s just kind of a separate thing but another thing that you can be paying attention to is not necessarily limiting your oxalate intake but focusing more so on the diversity of your gut microbiome you see studies have shown that your gut microbiome plays a big role in oxalic breakdown so studies have shown that individuals were much more likely to develop kidney stones if they had a less diverse gut microbiome now one thing that we do know from other studies and other videos that I’ve done is that the different kinds of foods that you eat ultimately create a more diverse gut microbiome if you do eat a lot of the same things over and over again then you develop sort of pinnacle microbiomes for those foods and you don’t get the diversity that you need the diversity might make it so that you could actually break down the ox list because believe it or not we do break down oxalates like lactobacillus from one of the main bacteria within our gut has specific things that break down oxalates for example we’ve got formal coenzyme a transferase then we’ve also got ox little coenzyme a carboxylase these are the main things that break down of course the oxlips and then our gut so I’m not saying that everyone that says to avoid oxalates is wrong by no means are they wrong okay we do want to probably limit them but we need to focus more on is supporting our gut bacteria getting the good prebiotics in so perhaps a good way to start is if you want the veggies that are high in oxalates maybe go this the pickled route that way you can actually get them so they’re already fermented a little bit more okay so this isn’t all just about going fermented I’m just saying that if you’re going to consume things that are high in oxalates if you start out with a fermented process then you run less risk of them having the oxalic chelation effect in your body yeah I’ve never seen pickled spinach before but you could look up all kinds of different high oxalate veggies that you can get in pickled form so we rocks looks bad well I wouldn’t say they’re bad they’re just doing their job they have a natural inherent poison within them that makes us so that we don’t consume a ton of them it doesn’t mean that it’s killing us you know what else is killing us it has a little bit of poison in it alcohol okay but you don’t see massive campaigns against alcohol like you do against oxalates the point is our body can handle things in moderation and to some degree what doesn’t kill us makes us stronger it’s not all about death by a thousand cuts all the time our body is resilient so maybe we look at things in moderation we also understand the loopholes that we can do to make sure we get the most out of nature’s pretty marvelous ways of making the world work so as always keep it locked in here my channel if you have ideas for future videos I’ll see you in the next one
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Oxalates Explained- Absorb More Minerals & Reduce Kidney Stone Risk – Thomas DeLauer
Oxalic acid (or oxalate) is a compound found in plants that is considered an antinutrient as it can bind to minerals and hinder their absorption
Your liver can actually produce oxalate on its own in small amounts and vitamin C can also be converted into oxalate when it’s metabolized
The role of oxalates (in plants) is to provide protection for plants against predators – everything from harmful bacteria to insects, animals, and even humans
In high enough concentrations, they could make you sick; however, this is extremely unlikely with the most common condition associated with excessive oxalates in the diet is kidney stones
Oxalates & Kidney Stones
Oxalates bind to calcium during digestion in the stomach and intestines and leave the body in stool – that which is not bound to calcium travels as a waste product from the blood to the kidneys where it leaves the body in the urine
Additionally, if there is too much oxalate and too little liquid in the urine, calcium oxalate fragments create – as the crystals begin to increase in number, they stick to one another to form a larger crystal aka kidney stone
Your body also produces oxalates on its own, in the liver – no one knows just yet why this is, but one theory is that oxalates act as chelators
2 Main Factors
Increase Calcium Intake
Low amounts of calcium in your diet will increase your chances of forming calcium oxalate kidney stones.
Many people are afraid to eat calcium because of the name “calcium oxalate stones.”
However, calcium binds oxalate in the intestines – a diet rich in calcium helps reduce the amount of oxalate being absorbed by your body, so stones are less likely to form
Increase Pro & Prebiotic Intake
Oxalate in humans can be eliminated through (1) excretion in urine, (2) forming insoluble calcium oxalate and elimination in feces, or (3) oxalate degradation by gastrointestinal (GIT) microorganisms
Some of the oxalate you eat can be broken down by bacteria in the gut, which happens before it can bind to minerals
Studies have found that people with a non-diverse gut bacteria seem to have an increased risk of developing kidney stones
The most commonly described intestinal bacteria known to degrade oxalate are strains of Bifidobacterium and Lactobacillus
These oxalate-degrading bacteria express the catabolic enzymes formyl-CoA transferase (Frc) and oxalyl-CoA decarboxylase (Oxc) that degrade oxalates