This is a quick but essential update on milk. Plant-based milk, that is.
A new study takes a look at the oxalate content in various brands of milk—you can see the results in the pretty little graph that we created below.
You’ll see that the dairy milk studied was lactose-free. You’ll also notice that researchers noted a teensy bit of oxalate. I suspect this is do to the cow grazing on grass (along with some soil) all day and that this is where these trace amounts come from? I am giving it my best guess!
Keep in mind that researchers can’t necessarily study every single plant-based milk on the market. It’s certainly possible that you’re using a different brand with varying levels of oxalate, but life is too short to worry about the small discrepancies of every coconut or pea milk. Use the brand you like, stay away from the highest oxalate ones like almond milk (which you already knew).
Along with the oxalate content, this graph provides the potassium, sodium, and calcium content for each beverage. Remember that potassium and sodium are especially important considerations if you have Chronic Kidney Disease.
You can read a snippet of the article here. The full article requires payment, I’m afraid.
Great article, thank you. The milk I drink I have not been able to find on any lists, Sproud Pea milk. Have you ever heard of this?
Hi Debbie,
Peas are low in oxalate so not worried about the different brands. Enjoy!
j
pea milk has a Lot of added sugar so its a double edge balancing act .
Hi Art.
Get the unsweetened pea milk and it won’t.
For a person with high calcium in urine and kidney stones, does drinking plant based milk fortified with calcium increase kidney stone risk similar to calcium supplement?
Hi Jay,
Nope!
j
Hi Jill! The implication from your answer is that plant milks fortified with calcium are better than calcium supplements in terms of getting adequate calcium in the diet to bind with oxalate in the gut and not risking the kidneys. But I’ve never been able to understand this. I could see perhaps if the calcium supplement is a large tablet that doesn’t dissolve well in the digestive tract, then yes, this would be ineffective at preventing kidney stones. But how is, say oat milk fortified with calcium carbonate any different from adding a calcium carbonate powder to a smoothie? And I would think the same applies to Milkadamia brand macadamia nut milk that’s fortified with calcium phosphate: it seems you could get the same effect by just adding calcium phosphate powder to the drink of your choice. Ditto for calcium citrate, calcium aspartate, and a half a dozen other types of calcium. Of course, the particular form of calcium might indeed matter (I think the debate rages on on which is best for “bioavailability”), but I still have to believe that “rolling your own” calcium fortified drink can be just as effective as buying a pre-fortified one. Why am I wrong?
Hi John,
One can assume you can do that. The very best calcium is from dairy. But I understand many do not want to or cannot use dairy products.
Thank you for providing this information and the wonderful comparison table.
Hope all is well with you in your corner of this precious land.
Hi JoAnne,
Everything is going ok here. Thanks for checking in!
j
I am completely confused. What do you do if you are plant based and deal with gastritis as well?
I am completely confused. What do you do if you are plant based and deal with gastritis as well?
Hi Joanne,
Plenty of my articles for plant based patients: kidneystonediet.com/blog
j
Thank you for this information! I’m severely lactose intolerant and learning how to adjust my diet to avoid additional kidney stones.
Is there an amount of oxalate that is ok or should we avoid almond milk altogether?
Hi Patricia,
So many great articles on my site that addresses this. Go to the blog to see how much oxalate one is allowed: kidneystonediet.com/blog
j
Thank you so much! I am literally emotional.seeing this chart. Again, thank you for posting!!!