Oxalates and butternut squash: a cautionary tale for sensitive individuals
What To Know
- In high amounts, oxalates can bind to calcium in the body and form crystals that can cause kidney stones.
- Butternut squash is a nutritious vegetable that is high in fiber, vitamin A, and vitamin C.
- Butternut squash is a healthy and nutritious vegetable that is relatively low in oxalates.
Butternut squash is a delicious and versatile vegetable that is often enjoyed in soups, stews, and salads. However, some people are concerned about the oxalate content of butternut squash. Oxalates are naturally occurring compounds that can be found in a variety of foods, including fruits, vegetables, and nuts. In high amounts, oxalates can bind to calcium in the body and form crystals that can cause kidney stones.
What Are Oxalates?
Oxalates are organic compounds that occur naturally in plants. They are composed of carbon and oxygen atoms and are typically found in the leaves, stems, and roots of plants. Oxalates are also found in some fruits and vegetables, such as spinach, rhubarb, and beets.
How Do Oxalates Affect the Body?
Oxalates can bind to calcium in the body and form crystals. These crystals can then accumulate in the kidneys and form kidney stones. Kidney stones can be painful and can block the flow of urine. In severe cases, kidney stones can lead to kidney damage.
Is Butternut Squash High in Oxalates?
Butternut squash is a relatively low-oxalate food. According to the USDA Nutrient Database, 1 cup of cooked butternut squash contains about 10 mg of oxalates. This is a much lower amount than other high-oxalate foods, such as spinach (870 mg per cup) and rhubarb (567 mg per cup).
Who Should Avoid Butternut Squash?
People who are prone to kidney stones should limit their intake of oxalate-rich foods, including butternut squash. If you have a history of kidney stones, talk to your doctor about how much butternut squash you can safely eat.
How to Reduce Oxalate Absorption
There are a few things you can do to reduce oxalate absorption from butternut squash:
- Cook the squash. Cooking butternut squash can help to break down the oxalates and make them less absorbable.
- Add calcium to your meal. Calcium can bind to oxalates in the digestive tract and prevent them from being absorbed. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.
- Drink plenty of fluids. Staying hydrated can help to flush out oxalates from the kidneys.
Other Health Benefits of Butternut Squash
Butternut squash is a nutritious vegetable that is high in fiber, vitamin A, and vitamin C. It is also a good source of potassium, magnesium, and manganese. Butternut squash can be enjoyed in a variety of ways, including:
- Soups and stews
- Roasted
- Mashed
- Baked
Final Thoughts
Butternut squash is a healthy and nutritious vegetable that is relatively low in oxalates. People who are prone to kidney stones should limit their intake of butternut squash, but most people can enjoy this delicious vegetable in moderation.
Basics You Wanted To Know
Q: Is butternut squash high in oxalates?
A: No, butternut squash is a relatively low-oxalate food.
Q: Who should avoid butternut squash?
A: People who are prone to kidney stones should limit their intake of butternut squash.
Q: How can I reduce oxalate absorption from butternut squash?
A: You can reduce oxalate absorption from butternut squash by cooking it, adding calcium to your meal, and drinking plenty of fluids.
