Hemp seeds have gained recognition for their nutritional profile. As consumers increasingly incorporate these seeds into their diets, a common question arises regarding their oxalate content. This article aims to provide clear, science-backed information on whether hemp seeds are high in oxalates and what that means for dietary considerations.
What Are Oxalates?
Oxalates are naturally occurring compounds found in many plants, including fruits, vegetables, nuts, and grains. They are organic acids that bind to minerals, particularly calcium, in the digestive tract, forming calcium oxalate, which is typically excreted by the body.
For most individuals, consuming oxalates does not pose a health concern. However, for some, especially those prone to kidney stones, oxalates can be a factor in stone formation. Approximately 75% of kidney stones are composed primarily of calcium oxalate, and high levels of oxalate in urine can increase this risk. Common foods known for their higher oxalate content include spinach, rhubarb, and almonds, which contain hundreds of milligrams of oxalates per serving.
Oxalate Levels in Hemp Seeds
Hemp seeds are low in oxalates when compared to many other plant-based foods. While oxalates are present in the hemp plant, the levels in the commonly consumed shelled hemp hearts are minimal. For instance, two tablespoons of hemp seeds typically contain around 3 milligrams of oxalates.
This amount is significantly lower than that found in high-oxalate foods. A half-cup of cooked spinach can contain over 750 milligrams of oxalates, and one ounce of almonds may have around 122 milligrams. The low oxalate content in shelled hemp hearts is partly due to oxalates often being concentrated in the outer hull, which is removed during processing. This makes hemp seeds a suitable dietary addition even for those monitoring their oxalate intake.
Managing Oxalate Intake
For individuals with a history of calcium oxalate kidney stones or other conditions requiring a reduced oxalate diet, managing dietary intake is a common strategy. Ensuring adequate calcium consumption with meals is one approach. Calcium can bind with oxalates in the digestive tract, forming a compound that is then excreted, reducing oxalate absorption.
Staying well-hydrated is also important, as fluid intake helps dilute urine substances, making crystal formation less likely. Some cooking methods, such as boiling, can reduce oxalate levels in certain foods, as oxalates can leach into the cooking water. However, this is less of a concern for hemp seeds due to their inherently low levels. Hemp seeds, with their minimal oxalate content, can be safely included in most diets, even those aiming to limit oxalate intake. Individuals with specific health concerns should consult a healthcare professional or registered dietitian for personalized dietary advice.