What are Oxalates and Why Reduce Them in Almonds?
Oxalates, or oxalic acid, are naturally occurring compounds found in many plant-based foods, including nuts like almonds. When consumed, oxalates can bind with minerals, primarily calcium, in the digestive tract. While most people excrete these oxalate-mineral compounds without issues, individuals with a history of kidney stones or certain digestive conditions may face health risks.
The primary concern with high oxalate consumption is the formation of calcium oxalate kidney stones, the most common type of kidney stone. For those prone to stone formation (hyperoxaluria), managing dietary oxalate is a critical step in prevention. Furthermore, oxalates can interfere with the absorption of essential minerals like calcium, which can impact bone health over time. Reducing oxalates in almonds, therefore, is a proactive measure for individuals with these specific health concerns.
How to Reduce Oxalates in Almonds: Step-by-Step Methods
Several simple culinary techniques can effectively reduce the soluble oxalate content in almonds, leveraging the compound's water-soluble nature.
Method 1: Soaking Almonds
Soaking is one of the easiest and most common ways to lower antinutrients like oxalates and phytates. The process works by allowing oxalates to leach out into the water.
Step-by-step soaking guide:
- Place the desired amount of raw, unpasteurized almonds in a bowl.
- Cover the almonds with lukewarm or room-temperature water. Add a teaspoon of salt per cup of nuts to aid the process.
- Let the almonds soak for 8 to 12 hours, preferably overnight.
- Drain the water and rinse the almonds thoroughly under fresh running water. Discard the soaking water, as it now contains the leached oxalates.
- The soaked almonds can be consumed as is, or you can dry them in a dehydrator or low oven for a crispier texture.
Soaking also offers the additional benefit of softening the almonds and removing the enzyme inhibitors in the skin, which may aid digestion for some individuals.
Method 2: Blanching Almonds
Blanching is a quick, highly effective method that involves briefly boiling the almonds to loosen their skins. Since a significant portion of the soluble oxalate is concentrated in the almond's skin, removing it can greatly reduce the total oxalate load.
Step-by-step blanching guide:
- Bring a pot of water to a rolling boil.
- Add the almonds to the boiling water and let them simmer for just 60 seconds. Do not overdo it, or the almonds will become soggy.
- Immediately drain the almonds and transfer them to a bowl of ice-cold water to stop the cooking process.
- Once cooled, the skins will easily slip off when you gently squeeze the almonds between your fingers.
- Discard the skins and the blanching water. Thoroughly dry the blanched almonds before use.
Combining Almonds with Calcium
Another strategy is to combine high-oxalate foods like almonds with calcium-rich foods during the same meal. The calcium binds with the oxalates in the digestive tract, forming insoluble calcium oxalate, which is then excreted from the body. This prevents the oxalate from being absorbed into the bloodstream and reaching the kidneys. Good calcium-rich options include yogurt, cheese, or even calcium citrate supplements.
Comparison of Oxalate Reduction Methods
| Feature | Soaking | Blanching | Combining with Calcium |
|---|---|---|---|
| Effectiveness | Moderately effective, primarily reduces soluble oxalates. | Highly effective, especially for removing oxalates in the skin. | Reduces absorption in the digestive tract, preventing a systemic oxalate load. |
| Effort Level | Low, requires minimal hands-on time but long overnight wait. | Medium, requires active boiling and peeling, but quick process. | Low, simply pair foods together. |
| Best For | Those with mild oxalate sensitivity or general concern. | Individuals needing the most significant reduction in oxalate content. | Optimizing mineral absorption and kidney stone prevention with meals. |
| Impact on Texture | Softer, less crunchy texture. | Slightly softer texture, removes the skin. | No impact on almond texture. |
Other Dietary Considerations
Beyond preparing almonds, a holistic approach to managing oxalate intake is beneficial. This includes staying well-hydrated, as adequate fluid intake helps flush oxalates from the body before they can form crystals. Diversifying your diet and not relying solely on a single high-oxalate food source is also wise. Consider rotating your nut intake with lower-oxalate options like pecans or macadamia nuts to reduce the overall oxalate load.
Conclusion
While almonds are a valuable source of nutrients, their high oxalate content can be a concern for some individuals. By employing simple kitchen techniques like soaking and blanching, you can significantly reduce the level of oxalates and enjoy almonds with less worry. Combining them with calcium-rich foods also provides a protective effect. As with any dietary change, particularly for those with specific health conditions, moderation and balance are key. For personalized advice, consulting with a healthcare professional or dietitian is always recommended.
For more information on low-oxalate diets, visit Healthline.
