Oatmeal is delicious, highly nutritious, and surprisingly versatile in the kitchen. Traditionally eaten for breakfast, oatmeal can also be baked into bread, cookies, or used in energy bars.
Oxalates occur naturally in many foods and can cause problems for some people, as they bind to calcium before excretion, potentially causing kidney stones.
If you're prone to kidney stones or suffer from kidney disease, your doctor may recommend you follow a low-oxalate diet.
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Is Oatmeal High or Low in Oxalates?
Oatmeal is low in oxalates; this varies between brands, but most contain less than 10 mg of oxalates per serving.
Is Oatmeal Good for You?
Oatmeal is one of the healthiest cereals; it's gluten-free and full of vitamins, minerals, antioxidants, and fiber.
Fiber keeps you feeling full longer after eating, making overeating less likely.
Studies show that eating oatmeal can help people with diabetes manage their blood sugar levels. It may also help those who are sensitive to insulin.
What Can I Add to Oatmeal to Keep it Low Oxalate?
A banana contains around 5 mg of oxalates but is full of nutrients, making it a great oatmeal topping.
Adding half a cup of blueberries and strawberries to your oatmeal adds only 2 mg of oxalates.
What Not To Add to Oatmeal on a Low Oxalate Diet
Peanut butter is high in oxalates, with a tablespoon containing about 13 mg.
Most nuts contain a lot of oxalates; for example, 22 almonds have 122 mg, one ounce of cashews has 48 mg, and 7 walnuts have 31 mg.
So it's better to avoid nuts and nut butters on a low-oxalate diet.
Delicious Overnight Oats Recipes
For cinnamon roll overnight oats, mix oats, milk, vanilla, Greek yogurt, cinnamon, and maple syrup, then store in the fridge. This one is great served with blueberries.
Mix oats, milk, vanilla, honey, Greek yogurt, strawberries, and graham crackers for strawberry cheesecake overnight oats.
When Did Humans Start Eating Oatmeal?
Archeologists believe people starting eating oats around 7,000 BC.
Ancient Greece and China were the first to cultivate and eat oats as a cereal or porridge.
How Many Types of Oats are There?
There are eight main types of oats: instant oats, rolled or old-fashioned oats, steel-cut oats, whole oat groats, Scottish oats, quick oats, oat bran, and oat flour.