If you suffer from kidney stones or other kidney problems, you know how important consuming a healthy, balanced diet is for the severity and frequency of your symptoms.
For example, people following such diets should eat low-oxalate foods since these compounds can bind to calcium, cause kidney stones, and prevent the absorption of nutrients. So, it’s crucial to know the oxalate content of common foods. For instance, are lentils high in oxalates?
Are Lentils High In Oxalates?
Lentils are considered to be very high in oxalates, thus not suitable for a low-oxalate diet. Due to the high oxalate content, people who are particularly susceptible to kidney stones and other kidney problems should be very careful when consuming lentils.
Nevertheless, if you don’t suffer from such problems or if you tolerate high-oxalate foods every once in a while, lentils can help you load up on some essential nutrients and minerals.
What is the oxalate content of lentils?
Lentils are very high in oxalates. For example, a 100g serving of dry brown lentils contains 14.3 mg of oxalates, whereas the same serving of red beans contains 7.8mg.
Both of these versions, when cooked, contain more than 50mg of oxalates per serving, so doctors often advise against consuming lentils on a low-oxalate diet. Consuming lentils too often and in high amounts can lead to more severe kidney issues and kidney stones.
Nevertheless, most people don’t experience negative symptoms after eating lentils and other high-oxalate foods. So, lentils can be a wonderful and healthy addition to a balanced diet.
However, make sure to remember that everyone can consume too many oxalates, which can lead to kidney problems. This can be avoided by consuming good amounts of calcium to offset the negative effects of oxalates on your health.
Are lentils healthy?
Lentils are very healthy legumes that are primarily made up of carbohydrates and protein. In fact, one cup of cooked lentils contains 230 calories and, in that, 40 grams of carbs and 19 grams of protein. Protein helps you feel full after a meal, which prevents overeating.
This macronutrient also fuels your muscles, preventing them from becoming an energy source, thus weakening you.
Furthermore, lentils are high in vitamin B9, often called folate. This nutrient is important for cell formation and the healthy growth and development of cells. It’s also crucial during pregnancy to ensure healthy development and prevent birth defects of the spine and brain.
Folate is naturally found in many foods, but a single serving of lentils provides you with more than 100% of your daily need for this vitamin. Hence, it’s a wonderful addition to your diet.
This type of legume is also a wonderful source of thiamin. Also referred to as vitamin B1, this micronutrient contributes to changing carbohydrates into an energy source.
It’s also beneficial for the transmission of nerve signals and muscle contractions. Lentils contain a good amount of this vitamin, so they can help you prevent any deficiency with just one portion of these legumes.
Lentils are particularly high in polyphenols. These compounds have powerful anti-inflammatory and antioxidant properties, contributing to reducing inflammation and removing free radicals from your body.
Free radicals can harm your cells and cause oxidative stress that leads to cell damage and many age-related issues. So, consuming foods rich in antioxidants is a wonderful way to stay as healthy as possible.
Eating lentils regularly also seems to lower the risk of several heart conditions, including a heart attack and high blood pressure. Some studies show that consuming lentils can also help lower the “bad” cholesterol levels, thus reducing the risk of diabetes and stroke.
Furthermore, the types of protein in lentils have the ability to prevent blockages in your arteries and veins that can cause many lethal conditions.
Is lentil soup high in oxalates?
A serving of one cup (250ml) of lentil soup contains around 39mg of oxalates. This means that lentil soup is high in oxalates, so it might not be a good idea to consume it on a low-oxalate diet.
If you enjoy lentil soup, though, you can try having smaller portions or not adding other high-oxalate vegetables to the soup to lower the oxalate content. That way, you’ll still be able to consume lentil soup, at least every once in a while.
Furthermore, lentil soup provides hydration, and it’s also a good source of protein. So, it helps you stay full, and the veggies contain lots of minerals and vitamins that contribute to overall health and the health of your kidneys.
Additionally, lentil soup is rich in polyphenols that help remove harmful chemicals and substances from your body to keep it healthy. So, lentil soup is a perfect health food.
Can you eat lentils every day on a low-oxalate diet?
Since lentils are very high in oxalates, it’s not a good idea to consume them every day on a low-oxalate diet. This is because they can contribute to the forming of kidney stones and prevent the absorption of essential nutrients.
What’s more, even people who tolerate oxalates and high-oxalate foods shouldn’t consume lentils too often. They are very healthy, and they help you stay healthy, so they can be safely included in a balanced diet, but in moderation.
Moreover, lentils can help protect your kidneys from damage caused by free radicals. This can be beneficial for people with kidney problems and kidneys stones.
This is because lentils are a good source of pantothenic acid that contributes to good kidney health as well as they help flush out chemicals accumulated in them. Hence, even though lentils are high in oxalates, they can be a good occasional treat for maintaining good health — as long as you can tolerate their oxalate content.
Lentils are a food high in oxalates, which means that it’s probably best to limit the consumption of this type of legume. Having too many oxalates in your diet can cause kidney stones and other kidney problems, even if you’re consuming an overall healthy diet.
As a result, doctors often advise against eating too many high-oxalate foods, especially for people with kidney problems.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.