Are you a fan of hemp seed oil? Do you use it regularly for its health benefits? If so, you may be wondering if it contains oxalates and if it’s safe to consume in large amounts.
The answer is yes, hemp seed oil does contain a high level of oxalates. But don’t worry, we’ve got you covered with all the information you need to know about oxalates and hemp seed oil.
In this article, we’ll explore the effects of oxalates on the body, the oxalate levels in different nuts and seeds, and how much hemp seed oil is safe to consume.
So, sit back, relax, and let’s dive into the world of oxalates and hemp seed oil.
Is Hemp Oil High In Oxalates?
As mentioned earlier, hemp seed oil does contain a high level of oxalates. In fact, it has a higher oxalate level than many other nuts and seeds, such as peas, pumpkin seeds, and watermelon seeds.
According to reports, 30 grams of hemp seed oil contains around 22 mg of oxalate. While this may not seem like a lot, consuming too much hemp seed oil for a long period of time can have negative effects on your health.
It’s important to note that oxalates are naturally occurring plant-based compounds that are not harmful in themselves. However, a high intake of oxalates can increase the risk of kidney stones and other health issues.
What Are Oxalates And Why Do They Matter?
Oxalates are considered anti-nutrients because they bind to certain minerals in the body, preventing their absorption and utilization. They are present in many foods, including spinach, kale, beets, almonds, sweet potatoes, and chocolate. When consumed in high amounts, oxalates can form sharp crystals or crystalline structures with jagged edges that cause pain, irritation, and distress in the body.
For individuals with compromised health or those who consume a high oxalate diet, oxalate metabolism can present problems. Recent case studies have shown how easily dietary intake can take individuals into the dangerous range of oxalate intake. High oxalate intake alone can even be lethal in insufficient doses.
It is important to note that not everyone will have issues with high-oxalate diets. However, for those who do have oxalate issues, reducing oxalates in the diet slowly is key to avoid oxalate dumping. This involves modifying your diet to reduce the intake of high-oxalate foods such as nuts, nut butters and flour, wheat, kiwi fruit, star fruit, potatoes, legumes, berries, spinach and soy.
Oxalate Levels In Nuts And Seeds: A Comparison
When it comes to nuts and seeds, the oxalate levels can vary greatly. Here’s a comparison of the oxalate levels in some common nuts and seeds:
– Almonds: 234 mg/100g
– Cashews: 212 mg/100g
– Chia seeds: 435 mg/100g
– Flaxseeds: 54 mg/100g
– Hazelnuts: 158 mg/100g
– Hemp seeds: 97 mg/100g
– Peanuts: 92 mg/100g
– Pecans: 93 mg/100g
– Pistachios: 139 mg/100g
– Pumpkin seeds: 71 mg/100g
– Sesame seeds: 1,160 mg/100g
– Sunflower seeds: 116 mg/100g
– Walnuts: 138 mg/100g
As you can see, there is a wide range of oxalate levels among different nuts and seeds. While some, like sesame seeds, are very high in oxalates, others, like flaxseeds and pumpkin seeds, are relatively low.
It’s important to note that these values can vary depending on how the nuts and seeds are prepared. Roasting, for example, can increase the oxalate content of some nuts.
Hemp Seed Oil And Oxalates: Understanding The Connection
Hemp seed oil is derived from the hemp plant, which is known for its physical and heart benefits. However, many people are confused about whether hemp seed oil contains oxalates or not. The answer is yes, hemp seed oil does contain a high level of oxalates. This is because, like most plant seeds, it contains a lot of oxalates which can sometimes be bad for your health.
Consuming more than 30 grams of hemp seed oil in one sitting can lead to discomfort due to its high oxalate content. It’s important to note that not all hemp seed oils have the same amount of oxalate in them. Some will have a greater number of oxalates than others, and there’s no way of knowing which one you’re consuming.
Oxalates are naturally occurring compounds found in plants, including leafy greens, vegetables, fruits, nuts, and seeds. When consumed, oxalate can bind to minerals to form compounds, including calcium oxalate and iron oxalate. In most people, these compounds are then eliminated in the stool or urine. However, in sensitive individuals, high oxalate diets have been linked to an increased risk of kidney stones and other health problems.
The Benefits Of Hemp Seed Oil And How To Use It Safely
Despite its high oxalate content, hemp seed oil offers numerous health benefits when consumed in moderation. One of the main benefits of hemp seed oil is its high content of polyunsaturated fatty acids, including linoleic acid, alpha-linolenic acid, and gamma-linolenic acid. This unique combination of fatty acids provides a 3:1 ratio of omega-6 to omega-3 fatty acids, which is considered ideal for human health.
Research has shown that consuming hemp seed oil can improve symptoms of atopic dermatitis, also known as eczema. The fatty acids found in hemp seed oil can also be beneficial in treating other skin conditions, such as psoriasis and acne. Additionally, hemp seed oil has anti-inflammatory properties that can help reduce pain associated with inflammatory conditions like irritable bowel syndrome and rheumatoid arthritis.
Hemp seed oil is also beneficial for heart health. Its high linoleic acid content has been shown to significantly reduce total cholesterol and “bad” LDL cholesterol levels, which can lower the risk of high blood pressure, stroke, and heart disease. Moreover, the omega-3 fatty acids found in hemp seed oil can help lower blood pressure in people with hypertension when used in conjunction with blood pressure medication.
When using hemp seed oil, it’s important to handle it properly to maintain its quality. Hemp seed oil is prone to oxidation if exposed to light and high temperatures, so it should be kept away from these elements. It’s also not recommended for high-temperature cooking applications due to its low smoke point. Instead, it’s best to consume hemp seed oil in cold formulations like salad dressings or as a supplement.
Tips For Reducing Oxalate Intake In Your Diet
If you’re concerned about your oxalate intake, there are several tips you can follow to reduce the amount of oxalates in your diet. Here are some tips to help you get started:
1. Limit high-oxalate foods: Foods that are high in oxalates include certain types of fruits, vegetables, nuts, grains, and legumes. To reduce your oxalate intake, limit your consumption of these foods.
2. Choose low-oxalate alternatives: Instead of consuming high-oxalate foods, opt for low-oxalate alternatives. For example, instead of eating spinach (which is high in oxalates), try kale or collard greens (which are low in oxalates).
3. Soak and cook certain foods: Soaking and cooking certain vegetables and legumes can help reduce their oxalate content. For example, soaking and cooking beans can reduce their oxalate content by up to 50%.
4. Drink more water: Drinking more water can help flush excess oxalates out of your system.
5. Eat more calcium-rich foods: Consuming calcium-rich foods can help bind with oxalates in your gut and prevent them from being absorbed into your bloodstream.
6. Avoid vitamin C supplements: High doses of vitamin C can increase the amount of oxalates in your body, so it’s best to avoid vitamin C supplements if you’re concerned about your oxalate intake.
By following these tips, you can help reduce your oxalate intake and lower your risk of health issues associated with high levels of oxalates in the body.
Conclusion: Is Hemp Seed Oil Worth The Oxalate Risk?
While hemp seed oil is a rich source of essential fatty acids, protein, and minerals, it’s important to consider the oxalate content before incorporating it into your diet. While 22 mg of oxalate per 30 grams of hemp seed oil may not seem like a lot, it can add up over time and potentially increase the risk of kidney stones and other health issues.
It’s important to weigh the benefits and risks of consuming hemp seed oil and to consider moderation in its use. If you have a history of kidney stones or other health issues related to oxalates, it may be best to limit your consumption or consult with a healthcare professional before adding it to your diet.
