Should You Worry About Oxalates?

Plus cilantro...love it or hate, it's healthy!

Welcome to our Wednesday post. Today, we are discussing oxalates, also known as oxalic acid, which is a component of some dark, leafy greens (which we discussed in Monday’s newsletter). Find out more about what they are, foods that contain them, who should be avoiding these foods, and more.

We also take a closer look at cilantro: its origins, its health benefits, and whether we love or hate it. Plus, a recipe to try. Enjoy.

We want to know: Do you love cilantro or hate it? Share in the comments!

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Oxalates: Should You Worry About Them?

Dr. Weil’s Take:

I’ve noticed an increase in people avoiding vegetables, particularly dark, leafy greens, due to concerns about oxalates. While it’s true that oxalic acid (or oxalate) can bind to minerals like calcium and is involved in forming some forms of kidney stones, these concerns are overstated. For most people, oxalates pose no threat and certainly don’t warrant cutting vegetables out of the diet.

Oxalates are naturally present in many healthy foods, including spinach, chard, beet greens, cocoa, nuts, and sweet potatoes. The main medical issue tied to oxalates is calcium oxalate kidney stones, which tend to occur in people with underlying conditions such as inflammatory bowel disease. If you’ve had an oxalate kidney stone, talk to your doctor about getting your oxalate level tested. If it’s low, you likely don’t need to limit oxalate-rich foods.

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Cooking significantly reduces the oxalate content in vegetables, and pairing them with calcium-rich foods (like cheese or yogurt) can further reduce absorption. I don’t recommend eating raw chard or large amounts of raw spinach, but lightly steamed or sautéed chard and spinach are fine as part of a varied diet.

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The broader anti-nutrient argument, suggesting that compounds like oxalates or phytates in plants block mineral absorption and therefore make vegetables “harmful” simply doesn’t hold up in the context of a well-balanced diet. While these compounds can inhibit the absorption of certain nutrients, they also offer health benefits, including antioxidant and anti-inflammatory effects.