This blog is a way of sharing the information and resources that have helped me to recover my son Roo from an Autism Spectrum Disorder. What I have learned is to view our symptoms as the results of underlying biological cause, which can be identified and healed. I say "our symptoms" because I also have a neuro-immune disorder called Myalgic Encephalomyelitis.

And, of course, I am not a doctor (although I have been known to impersonate one while doing imaginative play with my son)- this is just our story and information that has been helpful or interesting to us. I hope it is helpful and interesting to you!

Friday, January 20, 2012

Oxalate Levels of Grains and Starches

I didn't include most grains or starches in my original post about oxalate levels of foods, as I don't tend to eat them (I follow essentially a low oxalate paleo type diet).  However, a number of other people have asked about this so I thought I'd pass along the numbers.  This information is taken from the main spreadsheet in the files section of the Trying_Low_Oxalates yahoo group.  I highly recommend that anyone who really wants to know about oxalates and to reduce their load in the diet should join the group and get access to this document.  It is based on the most up-to-date information available.  Be aware that almost all the information that you find online is outdated and often very, very wrong. This list only includes GF grains and no soy products.

This is the total oxalate per serving info in mg per 1/2 cup unless otherwise noted.  Some of the info may seem confusing (such as the two entries for cooked quinoa) but that is how it was in the original document, so I included it.  Oxalate content will vary sometimes depending on where it was grown, and many other factors, so this is always a bit of an approximation anyway.

Cooked Grains

Sweet Corn,. fresh                                                         0.7
White Rice                                                                    range from 0.9 to 3.2
Arboria Rice                                                                  3.1
Millet Grain (soaked overnight, drained and rinsed, boiled 30 min)         4.7
Millet Grain (boiled 30 min)                                         6.1
Brown Rice                                                                    6.4
Brown Jasmine Rice                                                      8.8
Brown Basmati Rice                                                     11.2
Lundberg Quick Wild Rice (boiled for 20 min)           14.2
Wild Rice Blend                                                            15.3
Corn Grits                                                                     17.3
Quinoa Grain (boiled 30 min)                                       40
Quinoa (cooked)                                                            54.9
Teff Whole Grain                                                           63.2
Buckwheat                                                                    113
Amaranth Grain                                                             146

Flours and Baking

Guar gum                                                                       1.15mg per T
Rice Starch                                                                     2.7 per 50 grams
Green Bean Starch Flour                                               2.8
Potato Starch (Bob's Red Mill)                                     2.8
Fermented Corn Flour                                                   2.9
Water Chestnut Flour                                                    3.6  
Black-eyed Pea Flour                                                    3.8 
Coconut Flour                                                               4.4
Potato Starch (un-named brand)                                   5.4
Pumpkin Seed Flour                                                      5.5
Flaxseed Meal                                                               6.6
Cornstarch                                                                     8.3
Green Pea Flour                                                            8.3
Garbanzo Bean Flour (Chickpea)                                 8.6
Wild Rice Flour                                                            10.3 
Sweet Rice Flour  (Mochi)                                          10.4
Lupin Flour                                                                  12.2
Pumpkin Flour (Barry Farm)                                       13.6
GarFava Flour (Bob's Red Mill)                                  15.2
Fava Bean Flour                                                           16.6
Yellow Pea Flour (American Spice Co.)                      16.8
Tapioca Flour (Bob's Red Mill)                                   19
Millet Flour                                                                  20.2
Sorghum Flour                                                             20.3
Mung Bean Flour                                                         20.7
Chestnut Flour                                                              21.5
Corn Meal Flour                                                           21.6 to 26.6 depending on brand
White Rice Flour                                                          22.5
Brown Rice Flour                                                         23
Tapioca Starch (Let's Do Organic)                               24.1
Corn Meal                                                                     28.9
Pecan Meal                                                                   30.3
Arrowroot Flour                                                           34.7
Quinoa Flour                                                                140mg per 100 grams
Amaranth Flour                                                            76-147 depending on brand
Potato Flour                                                                  88.6
Rice Bran                                                                      101
Ivory Teff Flour                                                            131
White Bean Flour                                                         141
Brown Teff Flour                                                          151
Buckwheat Flour                                                          168
Almond Meal (Trader Joe's)                                         394

Packaged Foods (Bread, Cereal and Noodle Products)

Cellophane Noodles (boiled 5 min)                              0.7 
Ivory Teff Wrap (LaTortilla Factory)                            41.5 mg per wrap
Tapioca Rice hamburger bun (Kinnikinnick)                8.3 mg (no info on serving size)
Udi's White Sandwich Bread                                        14.3mg for 2 slices
Gorilla Munch (EnviroKids)                                         5.7mg per cup
Nutty Rice Cereal                                                         13.8mg per 3/4 cup
Gluten-Free oats                                                           20.8
Millet Cereal (Arrowhead Mills)                                  44.7mg per 1/2 cup
Corn tortilla                                                                  2.5 per 1 medium tortilla
Canned White Hominy                                                 6.1mg per 1/2 cup
Tinkyada Brown Rice Elbow Mac (cooked 17 min)     4.7
Kuzu and Sweet Potato Pasta (Eden Foods, cooked for 20 min)              4.8
Quinoa Elbows Pasta (Ancient harvest)                       12.8
Quinoa Spaghetti (Ancient Harvest)                             4.6
Rice Mac and Cheese (Annie's Homegrown)               4.7 per 2.5 oz
Tapioca Shreds (Pasta, boiled 5 min)                            4.6