Going cold turkey on your favorite foods can make any diet challenging to maintain. For long-term success, it’s crucial to find substitutes for these foods, so you can focus more on achieving your health goals and less on what you’re missing. Fortunately for those on a low-oxalate diet, there are many nutritious and satisfying substitutes for many oxalate-packed foods that you might be craving. We’ve collected some of our favorite low-oxalate substitutes below.
Cauliflower for Mashed Potatoes
If you’re missing the mashed potatoes at Thanksgiving, then you’re in luck.
Cauliflower provides a great low-oxalate alternative to mashed potatoes. This vegetable can be steamed until soft, blended with some cream and butter, and whipped until soft. Along with other low-oxalate meals foods, like chicken or turkey, you won’t even notice the difference.
If you’re searching for a recipe, there are many available online. Cauliflower is not only significantly lower in oxalate content than potatoes, but also contains fewer carbs, so it’s a win-win.
Bok Choy for Spinach
Spinach is the perfect ingredient for light salads and green smoothies. However, it’s packed with oxalate, which offsets the health benefits it is famous for, such as its iron and calcium contents.
So instead of spinach, look to Bok choy, low-oxalate leafy green. Bok choy is considered a low-oxalate vegetable and has a comparable amount of vitamins to spinach. Although the texture of Boc coy is a little bit crunchier than spinach, it will still provide a great source of nutrients for your salad — or a tasty side-dish steamed with garlic.
Macadamia Nuts for Almonds
Almonds make a tasty, energy-boosting snack for that mid-afternoon slump, but like most nuts, they also carry a significant level of oxalates. Macadamia nuts are relatively low in oxalate. So drop those almonds and try macadamia nuts instead for a crunchy, protein-rich snack in moderation.
Rice Cakes for Bagels
Here’s an easy low-oxalate swap for your morning breakfast routine: trade out your bagel for a rice cake. Aside from being more kidney health-friendly, rice cakes also tend to have fewer calories than bagels. Instead of oxalate-packed peanut butter, try spreading on mango jam, butter or both!
Chicken Noodle Soup for Ramen
Ramen noodle soup is a staple in most college dorm kitchens, and many of us still crave it for a fast, easy, and comforting meal. However, ramen is fairly packed with oxalate so that you can switch it out for chicken noodle soup with egg noodles instead. You’ll consumer fewer oxalates, and add extra protein from the chicken, while still enjoying that classic noodle slurp.