Perpetual Spinach: Not Your Typical Spinach
Despite its name, perpetual spinach (Beta vulgaris subsp. cicla) is not true spinach (Spinacia oleracea). It belongs to the beet family and is a leafy green similar to Swiss chard. This botanical distinction is key to understanding its nutritional content, particularly its oxalate levels. Gardeners favor it for its 'cut-and-come-again' growth habit and ability to thrive in warmer temperatures where true spinach would bolt. The flavor is often described as milder and less earthy than regular spinach, a direct result of its lower oxalic acid content.
What are Oxalates?
Oxalates, or oxalic acid, are naturally occurring organic compounds found in many plants, including fruits, vegetables, nuts, and legumes. When consumed, oxalates can bind with minerals like calcium in the digestive tract, which can interfere with the body's absorption of these nutrients. For most healthy individuals, dietary oxalates pose no significant health risk. However, for people with certain medical conditions, especially those with a history of kidney stones, high oxalate intake can be a concern. About 80% of kidney stones are calcium oxalate stones, and a diet high in oxalates can increase the risk of stone formation in susceptible individuals. Your body also produces oxalates as a metabolic waste product, which is excreted through the urine.
Perpetual Spinach Oxalate Content
Numerous sources confirm that perpetual spinach contains a much lower concentration of oxalates than true spinach. This is a significant advantage for those looking to enjoy a leafy green with a reduced oxalate load. While specific oxalate values can vary depending on growing conditions, climate, and harvesting time, the general consensus is consistent: perpetual spinach is a low-oxalate alternative to traditional spinach. This makes it a great choice for salads, sautés, and other dishes for those mindful of their oxalate intake, but who still want a green, leafy vegetable in their diet.
Cooking to Reduce Oxalates
For those still concerned about oxalate content, simple cooking methods can further reduce the levels in perpetual spinach. The most effective method is boiling. During boiling, soluble oxalates leach out of the vegetable and into the water. Boiling for several minutes and then discarding the water can significantly lower the final oxalate count. Steaming is also effective, though less so than boiling. Cooking also alters the texture, often making it more tender and less bitter. It is important to note that the insoluble oxalates are much harder to reduce and are not significantly affected by cooking.
Comparative Oxalate Content of Leafy Greens
This table provides a helpful comparison of the oxalate content in various leafy greens. It is important to remember that these values can vary, and consulting a healthcare professional is best for specific dietary concerns.
| Leafy Green | Typical Oxalate Content (mg per 100g) | Notes |
|---|---|---|
| True Spinach | High (490 - 970 mg) | A very high source of oxalates; often a concern for those prone to kidney stones. |
| Perpetual Spinach | Low (not specifically quantified, but lower than true spinach) | Botanically a chard, it has a much milder taste and lower oxalate levels. |
| Swiss Chard | High (often over 800 mg) | Though related to perpetual spinach, some Swiss chard varieties can also be very high in oxalates. |
| Kale | Low to Moderate (less than 200 mg) | A popular alternative to spinach for those seeking lower oxalate options. |
| Beet Greens | High (often over 600 mg) | Related to perpetual spinach and chard, beet greens are also known for high oxalate content. |
Dietary Considerations and Your Health
While perpetual spinach is a lower-oxalate choice, individuals with a history of calcium oxalate kidney stones or other medical conditions should still approach consumption with caution and moderation. The key is a balanced diet. If you are consuming perpetual spinach, consider pairing it with calcium-rich foods like dairy or fish with bones. The calcium can bind to the oxalates in the gut, helping to prevent the absorption of excess oxalate into the bloodstream. If you have been advised to follow a low-oxalate diet by your doctor or a registered dietitian, it is important to monitor overall intake from all food sources.
Conclusion
Yes, perpetual spinach does contain oxalates, as do most green leafy vegetables. However, it is crucial to recognize that its oxalate level is substantially lower than that of true spinach. As a variety of Swiss chard, its milder taste and reduced oxalate load make it an excellent alternative for many home cooks and gardeners. By utilizing cooking methods like boiling, the oxalate content can be further minimized. For the majority of people, incorporating this nutritious green into a balanced diet is a healthy choice, but individuals with kidney stone issues should remain mindful of their overall oxalate consumption.
Practical Tips for Cooking with Perpetual Spinach
- Blanching: A quick boil (1-3 minutes) followed by an ice bath is an effective way to reduce oxalates while preserving color.
- Squeezing: After boiling, squeeze out excess water to further remove leached oxalates.
- Pair with Calcium: Enjoy perpetual spinach with a source of calcium to help bind oxalates in your digestive system.
For more information on dietary oxalate considerations, see the article from Healthline.
