What are Oxalates and Why They Matter
Oxalates, or oxalic acid, are naturally occurring compounds found in many plants, including fruits, vegetables, nuts, and grains. For most people, consuming oxalates is not an issue, as they are typically passed through waste. However, for individuals with certain health conditions, particularly those susceptible to calcium oxalate kidney stones, dietary oxalate can be a concern. When there is a high concentration of oxalate in the urine, it can bind with calcium to form crystals, which can then develop into kidney stones. This is why people on a low-oxalate diet pay close attention to the oxalate content of their food, with many needing to reduce their intake to manage their risk.
The Oxalate Content of Barley
Barley's oxalate content varies depending on its form. Hulled barley, which is a whole grain with only the outermost layer removed, has a relatively low oxalate level. Studies show it contains approximately 27mg of oxalates per 100 grams. This is a reassuring figure for those managing their intake. However, barley flour has a higher oxalate content, measured at about 56mg per 100 grams. This difference is largely due to how oxalates are distributed within the grain. Oxalates are more concentrated in the outer layers, or bran, of cereal grains. When barley is milled into flour, those outer layers are ground and included, increasing the overall oxalate concentration.
The Difference Between Hulled, Pearled, and Flour
Understanding the different types of barley is key to managing your oxalate intake. Hulled barley is minimally processed, retaining most of its bran and nutrients, and has a low oxalate content. Pearled barley is processed further, and its bran layer is partially or completely removed. Since the bran is where much of the oxalate resides, pearled barley likely has an even lower oxalate content than hulled barley, though it's important to remember that processing removes some of the dietary fiber and nutrients as well. For the lowest oxalate option, pearled barley may be the best choice. Barley flour, as mentioned, incorporates the bran, leading to a higher oxalate load.
Barley vs. Other Common Grains: A Comparison
To put barley's oxalate level into perspective, it's helpful to compare it with other grains. Some grains are notoriously high in oxalates, while others are comparable to or lower than barley. The following table provides a clear comparison based on available data.
| Food (per 100g) | Oxalate Content (mg) | Oxalate Classification |
|---|---|---|
| Hulled Barley | ~27 mg | Low |
| Pearled Barley | Lower than hulled | Low |
| Barley Flour | ~56 mg | Moderate |
| Wheat Bran | ~457 mg | High |
| Buckwheat Flour | ~269 mg | High |
| Brown Rice Flour | ~37 mg | Moderate-Low |
| White Flour (unbleached) | ~40 mg | Moderate-Low |
| Whole Grain Rice Flakes | ~12 mg | Low |
| Soy Flour | ~183 mg | High |
As the table shows, hulled barley is a far better choice for a low-oxalate diet than high-oxalate grains like wheat bran or buckwheat flour. Its level is comparable to or slightly lower than some other common flours, demonstrating its suitability for dietary management.
Incorporating Barley into a Low-Oxalate Diet
If you're managing your oxalate intake, incorporating barley is generally safe, especially when you follow certain practices. The key is to consume it in moderation and prepare it correctly.
- Hydrate Well: Drinking plenty of water is one of the most effective ways to manage urinary oxalate levels. Water helps flush excess oxalate from the kidneys, reducing the risk of stone formation.
- Pair with Calcium: A primary strategy for reducing oxalate absorption is to consume calcium-rich foods alongside oxalate-containing foods. The calcium binds to the oxalate in the digestive tract, preventing it from being absorbed into the bloodstream. Great low-oxalate, calcium-rich options include dairy products like milk and yogurt.
- Consider Pearled over Hulled: If you want to further minimize oxalate intake, opting for pearled barley is a practical choice. It has a lower concentration of bran, and therefore, a lower oxalate content.
- Monitor Portion Sizes: Even with a low-oxalate grain, controlling portion sizes is important for overall dietary management. A balanced approach ensures you receive nutrients without over-consuming oxalates.
Recipe Tips for a Low-Oxalate Barley Dish
Here are some ideas for enjoying barley while keeping oxalates in check:
- Barley and Vegetable Soup: A warming soup with barley, carrots, mushrooms, and onions offers flavor and fiber. Carrots, mushrooms, and onions are all low-oxalate vegetables.
- Barley Salad: A cold salad with cooked barley, cucumber, peas, and a light vinaigrette is a refreshing meal. Cucumber and peas are also low-oxalate options.
- Barley with Chicken or Fish: Serve cooked barley as a side dish to a protein source like chicken or fish, which contain no oxalates.
The Verdict: Is Barley Low in Oxalates?
Ultimately, the answer to "Is barley low in oxalates?" depends on the type of barley. Hulled barley is a safe, low-oxalate grain for those following a restricted diet. However, processed forms like barley flour have a higher content and should be approached with more caution. A key takeaway is that the location of oxalates primarily in the outer bran layer means that hulled and especially pearled barley are better choices than whole wheat products with high bran content. Proper diet management, including adequate hydration and pairing with calcium, is essential for mitigating the risks associated with oxalates. While barley is a suitable grain for many, consulting with a healthcare provider or a registered dietitian is always recommended to ensure your dietary choices align with your specific health needs.
For more information on dietary strategies for kidney health, including managing oxalates, you can visit the National Kidney Foundation.
