Bushra Griffith
A diet low in oxalate is often recommended for people who have had kidney stones, as calcium and oxalate crystals are the most common type of kidney stone. While some foods are high in oxalate, such as potatoes and spinach, cheese is considered a high-calcium food that can help prevent oxalate absorption and preserve bones. Cheddar cheese, in particular, is a good option for those seeking a low-oxalate diet, as it contains high levels of calcium and low levels of sodium.
| Characteristics | Values |
|---|---|
| Is cheddar cheese high in oxalates? | No, cheddar cheese is not high in oxalates. In fact, it is recommended for a low-oxalate diet as it is rich in calcium. |
| Calcium content | Cheddar cheese contains 200 mg of calcium per ounce. |
| Sodium content | Cheddar cheese has 7% or less of the RDA of sodium. |
| Other recommended cheeses for a low-oxalate diet | Gouda, muenster, colby jack, queso fresco, ricotta, gruyere, fontina, and Swiss cheese. |
| Cheeses to avoid for a low-oxalate diet | Bleu cheese, which is often high in sodium and low in calcium. |
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What You'll Learn
Cheddar cheese is high in calcium
Cheddar cheese is a calcium-rich food. Calcium is known to be effective in binding with oxalic acid, which is a chemical found in plant foods. This binding can happen in the gut, which means that the crystals are excreted in the stool, reducing the number of oxalates absorbed into the body. This, in turn, reduces the number of oxalates that need to be filtered through the kidneys.
For those who are prone to kidney stones, a low-oxalate diet is often recommended. This involves reducing the amount of oxalate ingested and absorbed from food. As mentioned, calcium can help with the absorption of oxalates, so including calcium-rich foods like cheddar cheese can be beneficial for those on a low-oxalate diet.
It is important to note that while cheddar cheese is high in calcium, it also contains sodium. When choosing cheese for a low-oxalate diet, it is recommended to select varieties with 7% or less of the RDA of sodium and 15% or more of the RDA for calcium. Cheddar cheese typically falls within this range, making it a suitable choice.
In addition to its calcium content, cheddar cheese also offers other nutritional benefits. It is a good source of protein and contains various vitamins and minerals, including vitamin A, vitamin B12, phosphorus, and zinc. However, it is also high in calories, salt, and fat, so it should be consumed in moderation as part of a balanced diet.
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Calcium helps prevent kidney stones
Calcium oxalate stones are the most common type of kidney stone. They are caused by high levels of calcium, oxalate, cystine, or phosphate in the urine. While it may seem counterintuitive, a diet low in calcium can also cause kidney stones. This is because calcium binds with oxalate in the stomach and intestines before it moves to the kidneys, thus preventing the formation of kidney stones.
Calcium is a critical part of your diet. Your body needs it not only to keep your bones healthy but also to regulate your blood pressure and aid in muscle function. The best way to get calcium into your body is through the food you eat. Dairy products such as yogurt, milk, and cheese are good sources of calcium. An ounce of cheddar cheese, for example, contains 200 mg of calcium.
It is important to note that calcium supplements may increase the risk of forming new calcium oxalate stones. Therefore, it is recommended to consult a healthcare provider to determine the best way to include calcium in your diet.
In addition to including calcium-rich foods in your diet, it is also important to limit oxalate-rich foods. Oxalate is a natural substance found in many foods, especially fruits, vegetables, and other plant foods such as beans, nuts, and bran cereals or breads. Meats, eggs, dairy products, white rice, and pasta are generally low in oxalate.
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Other high-calcium cheeses
Oxalate is a chemical found in plant foods. Eating a low-oxalate diet can help prevent kidney stones. While cheddar cheese is not considered a high-oxalate food, it is high in calcium, salt, and fat.
Cottage Cheese
Cottage cheese is a fresh cheese made from curds and has a mild flavour. It is often used as a topping or spread and can be mixed with fruits or vegetables. Cottage cheese is a good source of calcium, providing about 14 mg per tablespoon.
Ricotta Cheese
Ricotta is a soft, creamy cheese made from whey left over from the production of other cheeses. It has a mild, slightly sweet taste and is commonly used in Italian cuisine, such as lasagna and stuffed shells. Ricotta cheese provides about 200-300 mg of calcium per half cup.
Swiss Cheese
Swiss cheese, also known as Emmentaler, is a hard cheese with a slightly sweet and nutty flavour. It has distinctive large holes and is often used in sandwiches, grilled cheese, or fondue. Swiss cheese contains about 720 mg of calcium per ounce.
American Cheese
American cheese is a processed cheese product made from a blend of cheeses and other ingredients. It has a mild flavour and a creamy, meltable texture. American cheese is commonly used in grilled cheese sandwiches, burgers, or as a topping for cheeseburgers. It provides about 180 mg of calcium per ounce.
Parmesan Cheese
Parmesan, or Parmigiano-Reggiano, is a hard, granular Italian cheese with a strong, nutty flavour. It is often used as a topping for pasta dishes, salads, or soups. Parmesan cheese is particularly high in calcium, containing about 331 mg per ounce, or 1200 mg per 3.5 ounces.
These cheeses, like cheddar, are good sources of calcium but should be consumed in moderation due to their high-fat and salt content.
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Sodium content in cheese
While cheddar cheese is not mentioned in relation to oxalates, it is often associated with high sodium content. Sodium, or salt, is added to cheese to prevent the growth of harmful pathogens and enhance flavour. For those with health conditions like high blood pressure or kidney disease, it is important to limit sodium intake, and cheese is often the first food to be avoided.
However, this does not mean that cheese lovers need to give up their favourite food entirely. The trick is to know which cheeses are made with less salt and to consume them in moderation. Fresh mozzarella, for example, has a relatively low sodium content, with only 85 mg of sodium per ounce. This makes it a good choice for those watching their sodium intake.
It is recommended that adults consume no more than 2,300 milligrams of sodium per day, with some experts suggesting an even lower intake of around 1,500 mg for those with certain health conditions. To ensure a heart-healthy diet, it is important to read nutrition labels and choose cheeses with lower sodium content.
Some cheeses that are naturally lower in sodium include Swiss cheese, cottage cheese, and ricotta cheese. These varieties can be enjoyed as part of a low-sodium diet, but it is still important to consume them in moderation and be mindful of portion sizes. Additionally, when eating cheese, it is a good idea to pair it with other low-sodium foods to maintain a healthy balance.
Overall, while some cheeses are high in sodium, there are lower-sodium options available that can be enjoyed as part of a balanced diet. It is important to read labels, be mindful of portion sizes, and, most importantly, consult a healthcare professional or dietitian for personalised advice on sodium intake and dietary choices.
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Plant-based calcium sources
Cheddar cheese is a dairy product that contains calcium. However, it is also high in calories, salt, and fat. For those seeking plant-based sources of calcium, there are several options to consider:
Tofu
Tofu is an excellent source of calcium, with its content varying from 275-861 mg per half cup depending on the brand and firmness. When purchasing tofu, it is important to select a brand that contains calcium salt to maximise its calcium content.
Chia Seeds
Chia seeds are a good source of calcium and can be easily added to smoothies, oatmeal, or yoghurt. They also provide additional nutritional benefits such as fibre, protein, and healthy fats.
Soy Milk
Fortified soy milk contains a similar amount of calcium as cow's milk and is also rich in vitamin D. It is a good alternative for those who are vegan or lactose intolerant. However, soy milk tends to be high in calories, so it should be consumed in moderation.
White Beans
White beans are a low-fat source of calcium and are also rich in iron. They can be added to soups, salads, side dishes, or used to make hummus.
Sunflower Seeds
Sunflower seed kernels are a good source of calcium and also contain vitamin E and copper. These nutrients promote bone strength and flexibility and help prevent bone loss. However, it is important to be mindful of the added salt in sunflower seeds, as it can deplete the body's calcium levels.
Fortified Foods
Some plant-based yogurts, cereals, and soy drinks are fortified with calcium, providing an additional source for those following a plant-based diet. It is important to read the labels to ensure the chosen product is fortified with calcium.
Fruits and Vegetables
Certain fruits and vegetables are good sources of calcium, such as oranges, blackcurrants, blackberries, and low- to moderate-oxalate vegetables like turnip greens, broccoli, and kale. However, it is important to note that spinach, while containing high levels of calcium, is not easily digestible by the body.
In addition to these specific food items, it is worth noting that a well-planned vegan diet can also provide adequate calcium intake through a combination of varied and balanced plant-based sources, including vegetables, grains, nuts, and fruits.
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Frequently asked questions
Cheddar cheese is not considered high in oxalates. In fact, it is recommended for a low oxalate diet as it is rich in calcium.
Oxalates are chemicals found in plant foods.
People who are prone to kidney stones may want to avoid oxalates as they can increase the risk of forming kidney stones.
Foods high in oxalates include potatoes, yams, wheat bran, spinach, and dried apricots.
Yes, in addition to cheddar, Swiss cheese, Gouda, Muenster, and Colby Jack are also low in oxalates.
