This week Jill answers a listener question about mashed potatoes and how much milk we need to counteract the oxalate.
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Who is Jill Harris?
Jill is a nurse and health coach that specializes in educating patients on kidney stone prevention. For more than 20 years she’s helped patients understand that kidney stones can be prevented with the right treatment plan. It’s one thing to be told to lower oxalate or drink more water, but HOW do you do it? That’s where she comes in. Through the educational resources at kidneystonediet.com, stone formers can learn everything they need to know to significantly lower new stone risk.
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Jeff’s co-founder of SPYR, a branding agency based out of Chicago, where he and his business partner Dave help awesome people like Jill create online platforms that make an impact. He’s also a certified health coach, Executive Producer of the Netflix documentary Minimalism, and host of the Starting Now podcast.
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I really wonder how accurate all these food oxalate lists are, when I see black tea has 14 mg/cup, but instant black tea has zero. That tells me the food prep method is very important. The fact that oxalate is highly soluble and heat labile is essential, and nobody pays that any attention. An orange is very high, but orange juice is low. What if you just suck the juice out of an orange? Or is it the process of making frozen orange juice concentrate that makes the difference? And almonds have over 30 times as much calcium as oxalate! Does that mean anything?
Jill Harris, LPN, CHC
It is all very confusing. The oj situation is the pith will have extra oxalate in the orange. People eat so many almonds, and that is the problem. They don’t eat a simple portion size along with almond flour, almond milk etc. They are just too high in oxalate. Stick to your hundred-daily limit. But honestly, the reason the oxalate was a problem is people ate tones of the highest oxalate foods without getting the RDA of calcium needs met. The oxalate part of the kidney stone diet is the easiest part to change. Get rid of almonds and spinach, eat all other higher oxalate foods in normal portions and get your calcium needs met each day. Once you do that, the fluids, salt, and sugar are the more challenging parts of the diet.