Hemp seeds have become a popular addition to smoothies, salads, and snacks due to their impressive nutritional profile. But you might be wondering, are hemp seeds high in oxalates? Let’s dive into the facts and clear up any confusion.
What are Hemp Seeds?
Before we talk about oxalates, let’s quickly recap what hemp seeds are. These tiny but mighty seeds come from the hemp plant (Cannabis sativa)1 – yes, the same species as marijuana, but don’t worry, they won’t get you high! Hemp seeds are packed with healthy fats, protein, and a variety of vitamins and minerals. They’re a fantastic source of plant-based protein and essential fatty acids like omega-3s and omega-6s2.
Oxalate Content in Hemp Seeds
Now, let’s address the main question: are hemp seeds high in oxalates? The answer is no, they’re actually considered a low-oxalate food.
According to available data, a 2-tablespoon serving of hemp seeds contains approximately 3 milligrams of oxalates34. To put this in perspective, that’s significantly lower than high-oxalate foods like almonds (122 mg per ounce)5 or spinach (750 mg per cooked cup)6.
Understanding Oxalates
Oxalates are naturally occurring compounds found in many plant-based foods. For most people, consuming oxalates in moderation isn’t a problem. However, for individuals prone to kidney stones, especially calcium oxalate stones, monitoring oxalate intake is important7.
Why? Because oxalates can bind with calcium in the kidneys and form crystals that can eventually develop into stones8. Ouch!
Safe Daily Intake of Oxalates
For healthy adults, a daily oxalate intake of less than 50 milligrams is generally recommended to minimize the risk of kidney stones9. If you have a history of kidney stones, your doctor might advise you to further restrict your intake to below 50 milligrams per day.
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How Many Hemp Seeds Can You Safely Eat?
Good news! You can enjoy the nutritional benefits of hemp seeds without worrying too much about oxalates. A typical serving size of 1-2 tablespoons (about 15-30 grams) per day is considered safe and provides a good balance of nutrients10.
Of course, like with anything, moderation is key. Overdoing it on hemp seeds might lead to some digestive discomfort, like diarrhea or bloating11.
Hemp Seeds: A Nutritious Choice for Most
In conclusion, are hemp seeds high in oxalates? Definitely not! They’re a low-oxalate food that offers a wealth of nutritional benefits. While some sources might claim otherwise, research suggests that hemp seeds have a moderate oxalate level, making them a safe and healthy addition to most diets.
However, if you have a history of kidney stones or kidney disease, it’s always a good idea to chat with your doctor or a registered dietitian about your individual dietary needs and oxalate intake. They can help you create a personalized plan that’s right for you.
Disclaimer: This article is intended for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare professional before making any changes to your diet or treatment plan.
- https://en.wikipedia.org/wiki/Hemp ↩︎
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients ↩︎
- https://www.thekidneydietitian.org/low-oxalate-nuts/ ↩︎
- https://ohf.org/wp-content/uploads/2024/02/Oxalate-List-022724.pdf ↩︎
- https://www.webmd.com/diet/foods-high-in-oxalates ↩︎
- https://en.wikipedia.org/wiki/Oxalate ↩︎
- https://www.healthline.com/nutrition/oxalate-good-or-bad ↩︎
- https://my.clevelandclinic.org/health/diseases/21117-hyperoxaluria ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551439/ ↩︎
- https://www.webmd.com/diet/health-benefits-hemp-seeds ↩︎
- https://www.consumerhealthdigest.com/general-health/hemp-seed-side-effects.html ↩︎
