From a young age, many Americans have been encouraged to drink milk, with the promise of strong bones, teeth and muscles. But for those of us following a low-oxalate diet, eating and drinking dairy products can provide many more benefits. Because oxalate binds to calcium, one of the alternative ways to offset the depletion of calcium — one of the results of oxalate overload —is to increase your dairy consumption.
There’s more to dairy than a milk mustache. Here are our favorite low-oxalate dairy options, including low-fat, low-sodium, and low-sugar foods that can help you maintain kidney health and satisfy a balanced diet. Enjoy your low-oxalate dairy options!
Best known as the supporting role in lasagna and manicotti, ricotta cheese can be a great dairy choice for your low-oxalate diet. This creamy spreadable cheese is a great compliment to a variety of low-oxalate foods, especially fruits due to its slightly sweet taste. Ricotta is lower in fat that other types of cheeses, and provides protein-packed energy . If you’re watching your cholesterol, try a fat-free or part-skim version.
By itself or as an addition to other dishes, Greek yogurt is a cool, creamy way to increase your calcium intake on a low-oxalate diet. A one-cup serving of Greek yogurt contains 25% of the daily recommended amount of calcium. In addition to probiotics, which can assist in healthy digestion, Greek yogurt also includes 18 g of protein — 36 percent of the daily value for a 2,000-calorie diet. Plain Greek yogurt has a thick texture and tangy flavor, and is delicious in scrambled eggs, chicken salad, or mixed with zucchini noodles ; but with a half teaspoon of honey or a handful of low-oxalate fruit, it makes a filling low-oxalate snack to satisfy your sweet tooth. If you’re watching your low-oxalate Be sure to check the nutrition label for added sugar and sodium before you dig in.
Eggs aren’t just for breakfast anymore. This calcium-packed low-oxalate food has about 70 calories and almost 7 grams of protein, making them a great choice for high protein and lower calories. Although you’ve likely heard that egg whites are a healthier choice, there are very good reasons to keep the yolk: it contains half the protein and 90% of the calcium in the entire egg. Eggs can be combined with various cheeses, green yogurt, or a low-oxalate veggie to make a meal you can feel good about eating.
Whether you are savoring creamy cheese or starting your morning with eggs, calcium is essential to your body — and to your low-oxalate diet.