Are you a fan of almond milk?
It’s a popular alternative to dairy milk for those who are lactose intolerant or have dietary restrictions. However, recent studies have shown that excessive consumption of almond milk may be linked to the formation of kidney stones.
Kidney stones can be incredibly painful and can cause serious health problems if left untreated. In this article, we’ll explore the relationship between almond milk and kidney stones and provide you with some tips on how to prevent them.
So, if you’re a fan of almond milk, keep reading to learn more!
Can Drinking Almond Milk Cause Kidney Stones?
The short answer is yes, drinking almond milk can cause kidney stones. This is because almonds, like many other plants, contain a naturally occurring compound called oxalate. Oxalate can increase urinary oxalate levels, especially for those who have trouble metabolizing it due to certain medical conditions.
Too much oxalate in the urine is a major risk factor for calcium-oxalate stones because oxalate can stick to calcium in the kidneys and form calcium-oxalate stones. People who are predisposed to calcium oxalate stones are usually advised to limit the intake of foods high in oxalate and drink plenty of water as water helps dilute the substances in urine that lead to stones.
Almonds are a high source of oxalate, and studies have shown that they contain higher levels of intestinal soluble oxalate than many other plants. Since almond milk is made from whole almonds, it is also associated with kidney stones. Homemade almond milk can be very high in oxalate as the number of almonds used to make it can be higher than the number of almonds used to make store-bought almond milk.
Therefore, those who are prone to calcium-oxalate kidney stones should avoid consuming excessive amounts of almond milk.
What Are Kidney Stones And How Are They Formed?
Kidney stones are small, hard deposits that form in the kidneys and can cause severe pain as they pass through the urinary tract. The most common type of kidney stone is calcium oxalate stone, which is formed when urine contains more calcium and oxalate than the fluid in the urine can dilute. When this happens, the calcium and oxalate can form crystals that stick together to create a stone.
Oxalate is a naturally occurring substance found in many foods, including almonds and other plant-based milk alternatives. While it is important to have a certain amount of calcium in your diet, people with a history of calcium oxalate stones are often cautioned to avoid oxalate-rich foods. This is because too much oxalate in the urine can increase the risk of kidney stones forming.
To prevent the formation of calcium oxalate stones, it is important to get the right amount of calcium in your diet and to drink plenty of water and other fluids to help dilute substances in the urine that lead to stones. It may also be necessary to limit or avoid foods that are high in oxalate, such as almonds and other plant-based milk alternatives.
Almond Milk And Kidney Stones: The Link Explained
Almond milk and kidney stones are linked due to the high oxalate content in almonds. Oxalate is a naturally occurring compound found in almost all plants, including almonds. Excessive consumption of oxalate-rich foods can increase urinary oxalate levels, which is a major risk factor for calcium-oxalate stones.
Studies have shown that almonds contain higher levels of intestinal soluble oxalate than many other plants. Since almond milk is made from whole almonds, it is also associated with kidney stones. Homemade almond milk can be very high in oxalate as the number of almonds used to make it can be higher than the number of almonds used to make store-bought almond milk.
Therefore, those who are prone to calcium-oxalate kidney stones should avoid consuming excessive amounts of almond milk. It is important to note that calcium oxalate stones are the most common type, accounting for about 75% of all stones.
If you have a history of calcium oxalate kidney stones, it is important to consult your doctor or kidney dietitian for more information on oxalate-containing foods. Cow’s milk is a good choice for those who need calcium in their diets as it does not contain oxalate. However, it is important to get the right amount of calcium from food and not calcium pills for stone prevention. Additionally, drinking plenty of water and other fluids and limiting the intake of foods high in oxalate can help reduce the risk of calcium-oxalate kidney stones.
Factors That Increase The Risk Of Kidney Stones
Apart from consuming high oxalate foods, there are other factors that can increase the risk of kidney stones. These include:
1. Dehydration: When you don’t drink enough fluids, the urine becomes concentrated, which can lead to the formation of kidney stones.
2. Family history: If someone in your family has had kidney stones, you are more likely to develop them.
3. Medical conditions: Certain medical conditions such as inflammatory bowel disease, hyperparathyroidism and gout can increase the risk of kidney stones.
4. Obesity: Being overweight or obese can increase the risk of kidney stones.
5. Medications: Certain medications such as diuretics and calcium-based antacids can increase the risk of kidney stones.
It is important to consult with a healthcare provider or a registered dietitian to determine the best dietary plan for preventing kidney stones. Drinking plenty of water, limiting high oxalate foods, and consuming adequate calcium from food sources are important steps in reducing the risk of kidney stones.
How Much Almond Milk Is Safe To Drink?
The amount of almond milk that is safe to drink depends on an individual’s medical history and susceptibility to kidney stones. People who have a history of calcium oxalate stones should limit their intake of almond milk and other foods high in oxalate. It is generally recommended that those who are prone to kidney stones consume no more than 50mg of oxalate per day.
Since almond milk is usually rich in oxalate, those who are predisposed to calcium-oxalate kidney stones shouldn’t consume it in excessive amounts. It is also important to note that homemade almond milk can be higher in oxalate than store-bought almond milk due to the number of almonds used.
Consulting with a healthcare provider or a registered dietitian can help determine a safe amount of almond milk for an individual’s specific needs and medical history. It is also important to drink plenty of water and other fluids to help dilute the substances in urine that lead to kidney stones.
Preventing Kidney Stones: Tips And Recommendations
If you are prone to calcium-oxalate kidney stones, there are several steps you can take to prevent their formation. Here are some tips and recommendations:
1. Drink plenty of water: Drinking enough water is essential for preventing kidney stones. Aim to drink at least 8-10 cups of water a day, and even more if you exercise or live in a hot climate.
2. Limit oxalate-rich foods: Foods that are high in oxalate can increase your risk of kidney stones. Some of the most common high-oxalate foods include spinach, rhubarb, beets, nuts, chocolate, and tea. If you are prone to kidney stones, try to limit your intake of these foods.
3. Increase calcium intake: Contrary to popular belief, getting enough calcium in your diet can actually help prevent kidney stones. Calcium binds with oxalate in the digestive tract, preventing it from being absorbed into the bloodstream and excreted in the urine. Good sources of calcium include dairy products, leafy greens, and fortified foods.
4. Limit sodium intake: Consuming too much sodium can increase the amount of calcium in your urine, which can lead to kidney stones. Try to limit your intake of processed foods and salty snacks.
5. Talk to a healthcare professional: If you have a history of kidney stones or are at risk for developing them, it’s important to talk to a healthcare professional about your diet and lifestyle habits. They can provide personalized recommendations for preventing kidney stones and help you develop a plan that works for you.
By following these tips and recommendations, you can reduce your risk of developing calcium-oxalate kidney stones and enjoy a healthy, balanced diet that includes almond milk in moderation.
Other Dairy-Free Milk Alternatives To Consider
If you are looking for dairy-free milk alternatives, there are several options that are lower in oxalate than almond milk. Here are a few to consider:
1. Coconut Milk: Coconut milk is a popular dairy-free alternative that is naturally low in oxalate. It is also rich in medium-chain triglycerides (MCTs), which have been linked to numerous health benefits.
2. Hemp Milk: Hemp milk is made from hemp seeds and is another low-oxalate option. It is also a good source of omega-3 fatty acids and protein.
3. Flax Milk: Flax milk is made from ground flaxseeds and is another low-oxalate option. It is also high in omega-3 fatty acids and fiber.
4. Rice Milk: Rice milk is made from milled rice and water and is a good option for those with nut allergies or intolerances. It is also low in oxalate.
5. Oat Milk: Oat milk is made from oats and water and is another good option for those with nut allergies or intolerances. It is also low in oxalate and high in fiber.
It’s important to note that while these dairy-free alternatives are lower in oxalate than almond milk, they may not be suitable for everyone. If you have a medical condition that affects your ability to metabolize oxalate, it’s important to consult with your doctor or dietitian before making any dietary changes.
