Are you a fan of cassava flour?
This versatile ingredient has become a staple in many Paleo and gluten-free recipes, offering a delicious alternative to traditional wheat flour.
But have you ever wondered about the oxalate content in cassava flour?
Oxalates are natural compounds found in many foods, and consuming too much of them can lead to health issues such as kidney stones.
In this article, we’ll explore the oxalate content in cassava flour and whether it’s something you should be concerned about.
So, let’s dive in and find out if your favorite flour has oxalates!
Does Cassava Flour Have Oxalates?
Yes, cassava flour does contain oxalates. According to research, cassava flour has 6.3 mg soluble oxalate per 1/2 cup and 73.8 mg total oxalate per 1/2 cup. However, the oxalate content can vary depending on the brand of cassava flour.
It’s important to note that oxalates are a byproduct of vitamin C breakdown, so it’s recommended to avoid high doses of vitamin C and supplementation to a minimum.
While many starches are derived from high oxalate whole foods, most starches like cassava are low in oxalate and can be used in place of flour in baked goods to produce a lighter, fluffier result.
What Are Oxalates And Why Should You Care?
Oxalates are naturally occurring compounds found in many plant-based foods, including cassava flour. They are produced as a byproduct of metabolism and are also found in high concentrations in some leafy green vegetables, nuts, and fruits.
While oxalates are an important nutrient in the human diet, consuming large amounts of foods with high oxalate content over a long period can lead to nutrient deficiencies, especially calcium, and contribute to kidney stone formation.
Oxalates can also cause mineral deficiencies in two ways. First, oxalic acid can bind with minerals in the gut after a meal and prevent them from being absorbed. Second, oxalic acid can be absorbed into the bloodstream and bind with minerals in circulation, rendering them useless. Calcium deficiencies are common in those with oxalate issues, which can cause muscle spasms, cramps, and fatigue as well as pain, brain fog, and irritability. Magnesium is another mineral of concern, and its deficiencies affect the muscles and are associated with fatigue, high blood pressure, depression, heart problems, irritable bowel syndrome (IBS), and extreme PMS symptoms.
It’s important to note that everyone is unique, and while some people may have oxalate sensitivity, they may be able to handle some oxalates at times. However, if you have severe oxalate issues or aren’t tolerating many foods in general, it’s best to wait to try cassava flour recipes or consult with a healthcare professional before consuming it.
The Oxalate Content In Cassava Flour
Recent research has determined that the oxalate content of cassava flour can vary depending on the brand. For example, Otto’s Cassava Flour, which is known for being more well-tolerated by those with histamine intolerance, was tested and found to have 17mg soluble oxalates per 1/4 cup. While this is considered high oxalate, it is still lower than some other brands.
It’s important to note that the amount of cassava flour consumed also matters when it comes to oxalate levels. A recipe that calls for 1/4 cup of flour per serving would be considered high oxalate, while a recipe that calls for 1/8 cup or less per serving could be considered medium.
Additionally, it’s worth noting that a calcium-rich diet can help reduce the amount of oxalate absorbed by the body, making kidney stones less likely to form. Increasing fluid intake can also aid in the removal of oxalate from the system.
Potential Health Risks Of Consuming Too Many Oxalates
Consuming too many oxalates can lead to potential health risks. Oxalates can cause mineral deficiencies by binding with minerals in the gut and preventing them from being absorbed. They can also be absorbed into the bloodstream and bind with minerals in circulation, rendering them useless. Oxalates are most attracted to calcium, which can lead to calcium deficiencies, muscle spasms, cramps, fatigue, pain, brain fog, and irritability.
In addition to calcium deficiencies, magnesium deficiencies are also a concern for those with oxalate issues. Magnesium deficiencies affect the muscles and are associated with fatigue, high blood pressure, depression, heart problems, irritable bowel syndrome (IBS), and extreme PMS symptoms.
Oxalates can impact the body across multiple organ systems and are also neurotoxic leading to joint pain, gastrointestinal issues, genital and rectal pain, and gut problems. Oxalates can also contribute to the accumulation of a compound called glyoxylate, which can be converted to oxalate in both rodents and humans.
Furthermore, high oxalate levels may contribute to calcium oxalate kidney stones, which is the most common variety. While most people can expel about 90% of the oxalates in their body through stool or urinary oxalate excretion, some people are not equipped to purge oxalates and continue to accumulate them over time, causing a variety of health issues down the line.
Therefore, it’s important to consume cassava flour in moderation and check the specific brand for its oxalate content. A calcium-rich diet can reduce the amount of oxalate absorbed by the body, making stones less likely to form. Additionally, increasing fluid intake can aid in the removal of oxalate from the system. Cooking also reduces oxalate content in vegetables.
How To Reduce Oxalate Intake From Cassava Flour
If you’re concerned about the oxalate content in cassava flour, there are a few steps you can take to reduce your intake:
1. Soak cassava root before cooking: Cassava root must be soaked in water for 24 hours before cooking to make it safe to eat. This process can also help reduce the oxalate content.
2. Check the brand: Some cassava flours may be higher in oxalates than others, so it’s best to check the specific brand you intend to buy on whether or not it’s high in oxalates.
3. Limit serving sizes: While many cassava flours should be tolerable in lower portions, it’s recommended to limit your serving sizes if you’re concerned about oxalate intake.
4. Increase calcium intake: A calcium-rich diet reduces the amount of oxalate absorbed by your body, making stones less likely to form.
5. Increase fluid intake: Increasing your fluid intake can aid in the removal of oxalate from your system.
6. Cook vegetables: Cooking also reduces oxalate content in vegetables, so consider cooking your cassava flour before consuming it.
7. Consider other low oxalate options: If you’re following a grain-free diet, coconut flour and potato starch (not flour) are good low oxalate options to consider instead of cassava flour.
Alternatives To Cassava Flour For Low Oxalate Diets
For those following a low oxalate diet, there are several alternatives to cassava flour that can be used in baking. Coconut flour and potato starch (not flour) are the best low oxalate options. Coconut flour is made from ground coconut meat and is high in fiber and low in carbohydrates. It has a slightly sweet taste and can be used in a 1:4 ratio as a replacement for wheat flour in recipes. Potato starch, on the other hand, is extracted from potatoes and is a great thickener for soups, stews, and gravies.
Other low oxalate flours include oat flour, banana flour, and tapioca flour. Oat flour is made from ground oats and is a good source of fiber and protein. Banana flour is made from unripe green bananas and has a mild banana flavor. Tapioca flour is made from the cassava plant but only uses the starch, not the whole root like cassava flour. It’s commonly used as a thickener in recipes.
It’s important to note that each of these flours reacts differently from using white flour and may require some tweaking in recipes. Additionally, low oxalate flours tend to be more expensive than traditional wheat flour, making them a great gift for those following a low oxalate diet.
