If you’re following a low oxalate diet or have concerns about kidney stones, you may be wondering whether pinto beans are high in oxalates. The answer is yes, pinto beans contain a moderate amount of oxalates. In this article, we’ll provide a comprehensive answer to this question and help you understand what oxalates are and how they affect your health.
What are Oxalates?
Oxalates are naturally occurring compounds found in many foods. They are often bound to minerals like calcium, forming oxalate salts. While oxalates are not harmful in small amounts, they can cause health problems for some people. In the body, oxalates can bind with calcium and form kidney stones. For this reason, people with a history of kidney stones or high urine oxalate levels are often advised to limit their oxalate intake.
What are Pinto Beans?
Pinto beans are a type of legume that is commonly used in Mexican and Southwestern cuisine. They are a good source of plant-based protein, fiber, and various vitamins and minerals. Pinto beans are versatile and can be used in many different dishes, such as soups, stews, salads, and chili.
Are Pinto Beans High in Oxalates?
While pinto beans are not the highest source of oxalates among legumes, they do contain a moderate amount. According to The Kidney Dietitian, pinto beans contain about 27mg of oxalates per 1/2 cup. This amount is similar to other popular legumes like black beans and chickpeas.
Why Should You Be Concerned About Oxalates in Pinto Beans?
If you’re following a low oxalate diet or have concerns about kidney stones, you may want to limit your intake of pinto beans. While they are a healthy and nutritious food, the oxalate content may be too high for some people. The best way to determine whether you need to limit your intake is to talk to your healthcare provider or a registered dietitian.
What Other Foods are High in Oxalates?
If you’re trying to limit your oxalate intake, it’s important to be aware of other high oxalate foods. According to WebMD, some of the foods highest in oxalates include spinach, rhubarb, beets, okra, almonds, and cocoa.
Other legumes that are high in oxalates include soybeans, navy beans, and great northern beans.
Tips for Lowering Your Oxalate Intake If you’re concerned about your oxalate intake, there are several steps you can take to reduce it. Here are some tips to get you started:
- Talk to your healthcare provider or a registered dietitian. They can help you determine whether you need to limit your oxalate intake and provide guidance on how to do so.
- Be aware of high oxalate foods. In addition to pinto beans, other high oxalate foods include spinach, rhubarb, beets, okra, almonds, and cocoa.
- Cook your food. Cooking can help reduce the oxalates.
Pinto beans are high in oxalates, but the exact amount varies depending on their variety, preparation, and other factors. However, some experts recommend limiting the consumption of high oxalate foods such as pinto beans, especially for those who suffer from kidney stones. Eating a diet rich in fruits and vegetables, whole grains, and other low-oxalate foods is recommended to maintain good health.