Nutrition Diet: How do you remove oxalates from almonds?

Research indicates that dietary oxalate reduction can be achieved through culinary processes like boiling, which can lead to a significant decrease in soluble oxalates. For those asking, How do you remove oxalates from almonds?, knowing these kitchen techniques is essential for managing your diet effectively.

Quick Summary

Culinary methods including soaking, blanching, boiling, and fermentation can effectively reduce oxalate levels in almonds. Strategic food pairings and moderation also help manage overall oxalate intake.

Key Points

• Soaking: Submerging almonds in water overnight effectively leaches out soluble oxalates and softens the nut, with the soaking water being discarded.

• Blanching: The most efficient method involves boiling almonds for a minute to loosen the skin, which holds a high concentration of oxalates and other anti-nutrients.

• Almond Products: Commercial almond milk is lower in oxalates than whole almonds due to straining, while almond flour from blanched nuts is a better choice for low-oxalate diets than that from unblanched almonds.

• Combine with Calcium: Pairing almonds with calcium-rich foods allows the calcium to bind with oxalates in the digestive tract, reducing absorption.

• Practice Moderation: For those concerned about oxalate intake, controlling portion sizes and overall consumption is a simple yet effective strategy.

• Hydration is Key: Drinking plenty of water is crucial for helping to dilute urine and flush out potential stone-forming compounds.

Understanding Oxalates in Almonds

Almonds are a highly nutritious snack, packed with protein, fiber, healthy fats, and minerals. However, they are also a notable source of oxalates, naturally occurring compounds that can bind with minerals like calcium in the gut. For most people, consuming moderate amounts of almonds poses no issue. However, individuals prone to calcium oxalate kidney stones or those following a low-oxalate diet need to be mindful of their intake. Excessive oxalate consumption can lead to the formation of kidney stones in susceptible individuals. The good news is that several kitchen techniques can significantly reduce the oxalate content in almonds, allowing you to enjoy them with fewer concerns.

Effective Methods to Reduce Oxalates

Oxalates are water-soluble, which is the key to reducing their concentration through various preparation methods. The most common and effective techniques are soaking and blanching, while others like sprouting and fermentation can also play a role.

Soaking Almonds Soaking almonds is a straightforward and widely recommended method to help reduce their oxalate content. Studies have shown that soaking can result in a significant loss of oxalate, particularly the soluble portion.

• How to soak almonds:
  1. Place raw almonds in a bowl.
  2. Cover them with warm water, ensuring they are fully submerged.
  3. Let them soak overnight, or for 8-12 hours.
  4. The next morning, drain the water thoroughly and rinse the almonds well. The soaking water, which now contains a portion of the leached oxalates, should be discarded.

Blanching and Peeling Blanching is arguably the most effective way to remove oxalates from almonds because a high concentration of oxalates and other anti-nutrients like tannins and phytates is located in the almond skin. Blanching involves a quick boil, which loosens the skin for easy removal.

• How to blanch almonds:
  1. Bring a pot of water to a boil.
  2. Add the almonds and let them simmer for about one to two minutes.
  3. Immediately drain the almonds and rinse them with cold water to halt the cooking process and loosen the skins.
  4. Gently squeeze each almond to slip the skin off. The skin should pop right off.
  5. Allow the blanched almonds to dry completely before use, either by air-drying or in a low-temperature oven.

Fermentation For those interested in more advanced food preparation, fermentation is another technique. This process uses beneficial bacteria to break down various compounds, including oxalates, through the action of enzymes like oxalate oxidase. While more involved, fermentation can offer additional benefits for gut health and nutrient bioavailability.

The Impact on Almond Products

It's important to consider how processing affects oxalate levels in different almond products.

• Almond Flour: Almond flour is made from ground blanched almonds. Since blanching is highly effective at reducing oxalates, blanched almond flour is a better choice for low-oxalate diets compared to flour made from unblanched almonds, which would be extremely high in oxalates.
• Almond Milk: Commercial almond milk has a relatively low oxalate content compared to whole almonds. The process of soaking, blending, and straining removes a large portion of the solids where oxalates reside. Homemade almond milk, however, can have higher oxalate levels depending on how well it's strained.

Smart Dietary Strategies

Besides processing, you can further mitigate the effects of oxalates by combining almonds with other foods and practicing moderation.

• Pair with Calcium: Consuming almonds with calcium-rich foods can help. The calcium binds to oxalates in the digestive tract, preventing their absorption into the bloodstream. Examples include eating almonds with yogurt or a small amount of cheese.
• Stay Hydrated: Drinking plenty of water is crucial, as it helps dilute urine and reduces the risk of kidney stone formation. Aim for at least 2.5 liters of water daily, as suggested for those managing kidney stone risk.
• Practice Moderation: Even with processing, almonds still contain oxalates. For susceptible individuals, keeping almond consumption in check and not relying on them as a primary snack is wise.

Comparison of Almond Oxalate Reduction Methods

Method	Process	Effectiveness	Time Required	Impact on Nutrients
Soaking	Submerging in water overnight (8-12 hours).	Moderately effective, removes a good portion of soluble oxalates.	8-12 hours	Minimal. May slightly reduce mineral content, though research is mixed.
Blanching	Quick boil (1-2 min) and removal of skins.	Very effective, removes oxalates concentrated in the skin.	Under 15 minutes	Low to moderate. Quick boiling minimizes nutrient loss compared to prolonged boiling.
Fermentation	Controlled microbial breakdown over time.	Variable, but can be highly effective with the right conditions and enzymes.	Days to weeks	High. Can increase nutrient bioavailability and add probiotics.
Almond Milk	Soaking, blending, and straining.	Very effective due to straining and discarding solids.	8-12 hours soak + prep	High. Removes fiber, though vitamins and minerals remain. Commercial versions often fortified.

Conclusion

While almonds contain oxalates, they don't have to be off-limits for those on a low-oxalate diet. Implementing simple culinary techniques like soaking and blanching can effectively reduce the oxalate content. Blanching and removing the skins is particularly effective, as much of the oxalate is concentrated there. For almond products like milk, commercial versions are often low in oxalates due to processing, while almond flour from blanched almonds is the best low-oxalate option. Beyond food preparation, managing oxalate intake involves hydration, consuming calcium with almonds, and maintaining moderation. By combining these strategies, you can continue to enjoy the nutritional benefits of almonds while managing your dietary needs. For more details on studies concerning oxalate content in foods, consider reviewing the research available on platforms like ScienceDirect.(https://www.sciencedirect.com/science/article/abs/pii/S0022534705615315)

Frequently Asked Questions

Question: Why do I need to remove oxalates from almonds? Answer: You don't need to remove them entirely, but reducing oxalates can be beneficial for individuals prone to calcium oxalate kidney stones or those on a specific low-oxalate diet. For most healthy people, moderate consumption is fine.

Question: Is blanching better than soaking for removing oxalates? Answer: Yes, blanching is generally more effective because a high concentration of oxalates is in the almond skin, which is removed during the blanching process. Soaking alone is effective for removing soluble oxalates that leach into the water.

Question: Does almond flour have a high oxalate content? Answer: Almond flour made from unblanched almonds is very high in oxalates because the oxalates are concentrated when the nuts are ground. However, blanched almond flour is a lower-oxalate option.

Question: How does almond milk compare to whole almonds in terms of oxalates? Answer: Commercial almond milk has a lower oxalate content than whole almonds because the manufacturing process of soaking and straining removes a large portion of the solids where oxalates are found.

Question: Does roasting almonds reduce oxalates? Answer: While some heat-based processing can affect antinutrients, roasting is generally less effective at reducing oxalates than boiling or soaking. It mainly removes moisture but can increase the bioavailability of minerals.

Question: What are other tips for managing oxalate intake when eating almonds? Answer: In addition to preparation, you can pair almonds with calcium-rich foods to bind oxalates in the gut, stay well-hydrated, and practice moderation in your consumption.

Question: Do oxalates in almonds affect everyone? Answer: No, oxalates are harmless for most people and are simply excreted. Concerns mainly apply to individuals with a history of calcium oxalate kidney stones or specific sensitivities.

Frequently Asked Questions

How long should I soak almonds to reduce oxalates?

Soaking almonds in warm water for 8 to 12 hours, typically overnight, is recommended to significantly reduce their soluble oxalate content.

Does removing the skin from almonds remove oxalates?

Yes, removing the skin after blanching is an effective way to reduce oxalates, as much of the oxalate is concentrated in the skin.

Is almond milk high in oxalates?

Commercial almond milk is typically lower in oxalates than whole almonds because the process of soaking and straining removes a large amount of the solid nut material.

Can I remove oxalates by roasting almonds?

Roasting is less effective for oxalate reduction than methods involving water, such as soaking or boiling. While it can reduce some antinutrients, it is not the best method for targeting oxalates.

What is the best way to make low-oxalate almond flour?

The best way is to use blanched almonds (almonds with the skin removed) to make the flour. Flour made from whole, unblanched almonds is very high in oxalates.

Do oxalates in almonds cause kidney stones?

For most people, moderate consumption of almonds does not cause kidney stones. However, for individuals predisposed to calcium oxalate kidney stones, excessive intake can increase the risk.

What happens if I eat almonds with high oxalate content?

In individuals susceptible to oxalate buildup, high consumption can potentially lead to symptoms like gut issues or, over time, the formation of kidney stones. For most healthy people, it is generally not a concern.