This article was written by Marygrace Taylor and provided by our partners at Prevention.
That saying that says “enjoy everything in moderation” doesn’t just apply to desserts, red wine, or fresh bread. It counts for clean foods, too. Even when it comes to nuts, fish, leafy greens, and whole grains, there is almost always a time when too much of a good thing is bad. Here, nine great-for-you foods that can be dangerous if you overdo it. (Lose up to 15 pounds WITHOUT dieting with Eat Clean to Get Lean, our 21-day clean-eating meal plan. ) Advertisement – Continue Reading Below.
These giant nuts are known for being the #1 source of selenium, an essential trace element that plays an essential role in reproduction and helping your body fight off infection. One Brazil nut has up to 90 mcg of selenium, which is almost twice the daily recommended amount. And just one ounce, which is about six to eight nuts, gives you 777 percent of your daily selenium needs.
While it’s fine to eat a few Brazil nuts once in a while, eating them every day could put you at risk for selenium toxicity, which can lead to hair loss, digestive and neurological issues, dizziness, and even heart attacks or kidney failure. “Don’t eat more than once a week, or have one or two nuts a few times a week,” says R. Jessica Cording D.
As someone who follows a low-oxalate diet, I’m always on the lookout for delicious, nutritious protein sources that won’t send my oxalate intake through the roof. Tuna seems like it could be a good option – it’s affordable, versatile, and packed with protein. But I had to wonder – is tuna high in oxalates?
In this article, I’ll share what I discovered about tuna’s oxalate content, whether it can fit into a low-oxalate meal plan, and some tips for keeping your overall oxalate intake in check when eating tuna
What are Oxalates?
First, let’s quickly cover what oxalates are and why they matter.
Oxalates are compounds found naturally in many plant foods like spinach, nuts, soy, and beans. Some people’s bodies are more sensitive to oxalates, causing them to absorb too much oxalate from their diets.
High oxalate levels can contribute to kidney stones and other health issues in sensitive individuals. That’s why some people, like myself need to follow a low-oxalate diet. The goal is to keep total oxalate intake under 50mg per day.
Animal products like meat eggs and dairy are generally low in oxalates, making them staples for people on low-oxalate diets.
Evaluating Tuna’s Oxalate Content
Now back to tuna! Here are the key facts I discovered about this fish’s oxalate levels:
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Tuna is low in oxalates: Most sources list tuna as a low-oxalate food, containing less than 10mg oxalate per serving.
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Light tuna may be best: Light canned tuna has slightly lower oxalates than albacore “white” tuna.
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Fresh tuna is comparable: Fresh tuna steaks have similar low oxalate levels to canned tuna.
So tuna as a species is considered low-oxalate, regardless of the type you choose. This makes it a smart protein pick for those monitoring their oxalate intake.
Incorporating Tuna Into a Low-Oxalate Diet
Here are some tips for safely enjoying tuna as part of an overall low-oxalate way of eating:
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Stick to reasonable portions of 3-5 oz tuna a few times per week. This prevents overdoing it on mercury contained in tuna.
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Balance tuna with other low-oxalate proteins like chicken, beef, pork, eggs, and non-tuna fish.
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Choose low-oxalate sides like rice, quinoa, potatoes, veggies, and salad greens.
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Avoid pairing tuna with high-oxalate foods in the same meal, like beans, nuts, or wheat bran.
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Stay hydrated by drinking plenty of water and limiting sugary drinks and alcohol, which increase kidney stone risk.
As long as you’re carefully limiting overall oxalates, tuna can be part of a varied, low-oxalate diet. Let’s look at some tasty ways to serve it!
Healthy and Delicious Ways to Eat Tuna
From sandwiches to salads to tacos, the possibilities are endless when it comes to enjoying tuna. Here are some of my favorite low-oxalate recipes:
Tuna Salad Lettuce Wraps
- Mix canned tuna with low-oxalate mayo, celery, onion, parsley, lemon juice, and serve in butter lettuce leaves.
Tuna & Avocado Salad
- Flake canned tuna over a salad of mixed greens, cherry tomatoes, avocado, cucumber, and balsamic vinaigrette.
Tuna Poke Bowl
- Create a veggie poke bowl with tuna, rice, seaweed snacks, carrots, radish, cucumber, and pickled ginger.
Seared Tuna Steaks
- Coat fresh tuna steaks with sesame oil, sesame seeds, and spices. Sear quickly on both sides and serve with quinoa and steamed broccoli.
Tuna Melt
- Combine canned tuna with low-oxalate sauce/dressing, onion, bell pepper, and melt cheddar cheese on top. Serve open-faced on low-oxalate bread.
Tuna Tacos
- Season tuna with spices and lime juice, heat in a skillet, and serve in corn tortillas with avocado, onion, cilantro, and hot sauce.
As you can see, there are so many delicious ways to work tuna into your low-oxalate diet!
Seafood Options Besides Tuna
For even more low-oxalate protein ideas from the sea, here are some other fish and shellfish to eat in rotation with tuna:
- Salmon
- Rainbow trout
- Cod
- Mahi mahi
- Snapper
- Sole
- Shrimp
- Crab
- Lobster
- Scallops
Varying your seafood choices will help minimize any risks of mercury or other contaminants while giving you taste variety.
Takeaways on Tuna and Oxalates
To wrap it up, tuna is considered low in oxalates and can be included in a low-oxalate diet when consumed in moderation as part of an overall low-oxalate meal plan. Stick to recommended guidelines for tuna intake, choose fresh vegetables and non-starchy sides, and drink plenty of water daily.
Prioritize food variety, and talk to your doctor or dietitian if you have any concerns about managing oxalate intake through diet. By making smart choices, you can still enjoy nutritious, delicious tuna as part of an oxalate-conscious lifestyle.
Spinach, beets, and Swiss chard
We dont need to remind you that each of these veggies is a nutritional powerhouse. But theyre also high in naturally occurring compounds called oxalates. Oxalates actually work as prebiotics to feed the healthy bacteria in your gut. But if youre prone to kidney stones, eating too many high-oxalate foods only makes things worse. “The kidneys are supposed to filter these compounds out. However, people who are more likely to get kidney stones have trouble doing this, which can cause waste to build up and form stones, says Cording.
In that case, it could be best to avoid foods that are high in oxalates altogether. Talk to your doctor to figure out whats best for you. If you need to avoid foods that are high in oxalate, a dietician can help you find foods that are lower in oxalate, such as cauliflower or cabbage. Advertisement – Continue Reading Below.
Its cheap, convenient, and packed with protein and those all-important omega-3s. But canned tuna does contain some mercury, which can harm the nervous systems and brains of developing fetuses and young children. Higher amounts of mercury can be poisonous to adults, too (symptoms include numbness or tingling, vision problems, and memory problems). But experts dont know exactly how much mercury-laden tuna youd need to eat to get sick.
White albacore tuna contains more mercury than light tuna, and the amount that you can eat depends on your weight. For instance, a 110-pound person should stick to less than four ounces of white albacore tuna or nine ounces of light tuna per week. But a 165-pound person can have five ounces of white albacore tuna or 14 ounces of light tuna per week, according to calculations from Consumer Reports. (FYI, a can of tuna is five ounces.)
If youre pregnant, breastfeeding, or trying to conceive, stick with the FDAs established guidelines: Enjoy up to 12 ounces of lower mercury seafood per week, like shrimp, salmon, catfish, or light tuna. For higher mercury albacore tuna, limit yourself to no more than 6 ounces per week. (And stay away from these 12 fish altogether.)
OXALATES (7 High Oxalate Foods) Sensitive to Oxalates?
FAQ
Does tuna fish have oxalates in it?
Are fish high in oxalates?
What are the worst foods for oxalates?
Is tuna bad for kidney stones?
What foods are low in oxalates?
Compared to almonds, nuts like cashews, peanuts, and walnuts have slightly lower levels of oxalates at about 30 milligrams per ounce. 3. Pumpkin and sunflower seeds One ounce of pumpkin and sunflower seeds contain less than 2 milligrams of oxalates. They’re also a good source of vitamin E, magnesium, and protein. 4. Sweet potatoes
What foods are high in oxalates?
Some of the foods rich in oxalates are beets, nuts, spinach, wheat germ, cocoa powder, chard, figs, and aubergines, among others.
Are nuts high in oxalates?
Nuts in any form are considered to be high in oxalates. This means nut butter and pastes are also included on this list. A single 100-gram serving of tree nuts contains about 200 mg of oxalates. That’s almost five times more than the recommended daily amount of 40 mg! 4. Seeds
Are salad greens high in oxalates?
Also, you may have heard of the saying that leafy green veggies generally have a high oxalate content, but this saying isn’t necessarily true. In fact, most salad greens and plants like kale, cabbage, and lettuce are low in oxalates. This means you can eat as much salad as you want, and there’s really no need to avoid all kinds of plant foods.