# Can I eat almonds on a low oxalate diet? Source: https://kidneystonediet.com/preview/ep/can-i-eat-almonds-on-a-low-oxalate-diet/ Published: 2024-05-14 --- [![Kidney Stone Diet Podcast](https://kidneystonediet.com/wp-content/uploads/2024/07/Kidney-Stone-Diet-Podcast-1-1024x1024.jpg)](https://kidneystonediet.com/preview/podcast/) [YouTube](https://www.youtube.com/watch?v=3ENNgq66_Vw)[Apple Podcasts](https://podcasts.apple.com/us/podcast/can-i-eat-almonds-on-a-low-oxalate-diet/id1528474326?i=1000655559552&uo=4)[Spotify](https://open.spotify.com/episode/7KgzEfJnmwLXIntlMVbSDN)[Amazon Music](https://music.amazon.com/podcasts/0868148d-adfd-411d-b3f2-71a0ad1461ec) May 14, 2024 --- ![Jeff Sarris](https://kidneystonediet.com/wp-content/uploads/2026/02/Jeff-Sarris-150x150.jpg) Jeff Sarris Host ![Jill Harris](https://kidneystonediet.com/wp-content/uploads/2026/07/Kidney-Stone-Diet-Jill-Harris-150x150.jpg) Jill Harris Host In this episode, Jill discusses whether almonds can be eaten on a low oxalate diet. She explains that almonds are typically restricted on the Kidney Stone Diet due to their high oxalate content. Overeating almonds can lead to an excessive intake of oxalate, which increases the risk of kidney stones. She also mentions that almonds are often overconsumed by people following diets like paleo and keto. Jeff and Jill provide alternative crunchy options for those who miss the texture of almonds. They emphasize the importance of cooking at home and offer the Kidney Stone Diet Meal Plans as a resource for healthy recipes. \ **Takeaways**\ * Almonds are typically restricted on a low oxalate diet due to their high oxalate content.\ * Overeating almonds can lead to an excessive intake of oxalate, increasing the risk of kidney stones.\ * People following diets like paleo and keto often overconsume almonds and other almond products.\ * Alternative crunchy options, such as unsalted pistachios and pecans, can be enjoyed in moderation.\ * Cooking at home is a healthier and more cost-effective option than eating out.\ * The Kidney Stone Diet Meal Plans offer inspiration and guidance for cooking kidney stone-friendly meals. \ 00:00 Introduction\ 07:57 Can I Eat Almonds on a Low Oxalate Diet?\ 12:28 Crunchy Alternatives to Almonds\ 21:40 The Benefits of the Kidney Stone Diet Meal Plans This podcast is designed to entertain and inform — not provide medical advice. 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Thanks for your support!* ## Chapters - 00:00:00 Kidney Stone Diet Podcast Community and Feedback - 00:04:08 Using Podcast Chapter Markers to Skip Banter - 00:07:33 High Oxalate Content in Almonds Explained - 00:12:24 Low Oxalate Alternatives to Crunchy Almond Snacks - 00:14:50 Kidney Stone Diet Meal Plans and Recipe Inspiration - 00:17:51 Developing Simple Low Oxalate Recipes at Home - 00:20:40 Kidney Stone Diet Resources and Voicemail Number ## Transcript ### Kidney Stone Diet Podcast Community and Feedback 00:00:00 Jeff Sarris This week on the podcast, can I eat almonds on a low oxalate diet? 00:00:05 Jill Harris The following is designed to entertain and inform, not provide medical advice. Always consult your doctor before starting any treatment. 00:00:17 Jeff Sarris Welcome back to the Kidney Stone Diet podcast, the show about reducing your kidney stone risk and living your best life. I'm your host and fellow student, Jeff Sarris. 00:00:33 Jill Harris And I'm little, old Jill Harris, your kidney stone prevention nurse. 00:00:38 Jeff Sarris Nurse, nurse, nurse. 00:00:41 Jill Harris Nurse, nurse, nurse. Little, old Jill. I'm little, I'm old, I'm Jill. 00:00:46 Jeff Sarris You are so tiny. It's funny because, like, when we take a photo next to– like, I don't feel tall because I'm inside my own eyes, so I feel like I'm the same height as everyone. And then when we're next to each other, and it's– are you 5'1", is that what it is? 00:01:00 Jill Harris I'm 5'2". 00:01:01 Jeff Sarris 5'2", and then I'm 6'4", so it's always just, I don't know, it's funny. 00:01:05 Jill Harris It's hilarious! And it's funny because I feel so big. I feel like a big person, I just do, because I have a big personality, right? So, I'm like, "Oh my god, I'm the tiniest little thing I've ever seen." You know? When people meet me in person, they're like, "Oh my god, you're so tiny." It's that big mouth, it's misleading, you know? 00:01:26 Jeff Sarris Well, yeah, you have that energy. I love it because like I am sort of the opposite. Like when we're talking about the stuff, like the things that are like in my lane, I'm much more outgoing and stuff, but generally, I'm just sort of like, "Do, do, do." I'm the quiet guy sort of off to the side, so it is it's funny how the sizes are inversely proportional to our sort of maybe boisterousness, maybe. I don't know. 00:01:52 Jill Harris Listen, everything You are the calm to my storm. People always comment like in the Facebook group. We have a Facebook group called Kidney Stone Diet with Jill Harris, and go there. There's like 20,000 people on it. It's a great group. It's a closed group, so all your things are private, as private as Facebook is. But it's a closed group. And people are always like, "Oh, well, first of all, everybody loves you and your hair." 00:02:18 Jeff Sarris Aw. 00:02:18 Jill Harris So, I'm just telling you. Did you see that thing I sent you in email? 00:02:22 Jeff Sarris I'm not sure. Was it just today? 00:02:24 Jill Harris You need to check. I sent it yesterday. 00:02:26 Jeff Sarris Okay, yeah, I'll have to look. 00:02:27 Jill Harris Yeah, so people are like, "Oh, thank God for Jeff because you're a bit much, Jill. Thank God he calms you down." I'm like he is the yin to my yang. We are a perfect duo, aren't we? We are a perfect duo. 00:02:38 Jeff Sarris I really think so. I think it's a great balance. Like, I love it, so I'm glad other people enjoy it, too, because like, yeah, I don't know, it speaks I feel like it speaks to both of us. We have a good time on here, and, yeah, I think that's nice. It's always nice, because you don't know. Like, unless someone comments, unless someone says something, we don't know how it's received. Like, there's people watching, people listening, but, yeah, we appreciate all the comments. Like, comments on a video, social media posts, comments in the Facebook group, that all really means a lot, so like thank you to everyone. 00:03:08 Jill Harris It does, because sometimes we just feel like we're just talking to the air. I mean, you know, unless you get comments and feedback, you don't know how people are receiving this. You know, I know that we do get a couple comments that go, "Jill is barking along too much. Just get to the topic." Well, you know, folks, that's what the fast-forward button is for if you'd like to use that. Feel free. But, you know, Jeff and I also like building community and talking about sometimes our personal life or whatever, and that's going to be part of the show. I know, though, it can be annoying. There's sometimes when I'm watching a YouTube show, and I'm like, "Get to the point!" So, I get it, but I just fast-forward. You don't have to you don't have to write a sad comment. They always make me sad. I'm like, "Oh, okay." Whatever, it's social media. Can't get that crazy about it. Yeah, it's okay. It really doesn't bother me, honestly. Yeah. 00:03:58 Jeff Sarris Okay, good. Yeah. 00:03:59 Jill Harris No, it doesn't. No, I always make a remark like, "Oh, just fast-forward," you know? Totally fine, not a problem. ### Using Podcast Chapter Markers to Skip Banter 00:04:08 Jeff Sarris Yeah, and most of the episodes moving forward, too, we have chapter markers, so you can actually just click to the first major topic marker. I guess podcasting, a little different, not as simple, but YouTube, you can just click through and jump right past the intro. 00:04:24 Jill Harris The chit-chat. 00:04:26 Jeff Sarris Yeah. 00:04:27 Jill Harris Oh, and also, people are like– you know what people ask me a lot? "You guys really get along?" "No, we hate each other. We just do the–" Of course! We love each other. 00:04:36 Jeff Sarris That's funny. So, people do ask that? That's really funny. 00:04:38 Jill Harris People ask, "Do you really get along?" And I'm like, "Yes." And I'm like, "Jeff is as nice as he is on camera. He's like that in real life." Everything that I think that everything that we are on camera, we are in real life. You know what I mean? It is what it is. I don't That's one of the reasons we work for ourselves. It's one of the reasons we work with each other is because we are who we are, and we ain't changing it for nobody. So, if you don't like it, you don't like it, right? I mean, you know, I think that's really important. If you're able to have a work life where you, you know, it's just it's Jeff, Amara pops in here and there, and then Dave, so, and we just feel so grateful that we love each other, you know? It's so helpful when you're working with people and building something that you really care for one another, and, it's pretty amazing. I just think we're so lucky. Don't you? 00:05:31 Jeff Sarris For sure. It's such an important thing and so difficult. I mean, you think about finding just a like a romantic partner, that is not easy. This is as close to that as you can get. 00:05:42 Jill Harris 100%. 00:05:43 Jeff Sarris But then when money's involved, it's almost even more at risk, like not to diminish anything, but it's like you have to find the right people. And people have asked because like I've always like I've worked with Dave forever, like since 15 years now. Like, we've worked together for so long, and people ask, "How do you find great partners?" And I'm like, "There isn't an answer." Like, you just have to like you have to just sort of reflect and be like, "Do I vibe with this person? Is this, if there's an opportunity, a shared opportunity, is this something we actually pursue, or is this going to tarnish the friendship that we have?" And that's yeah, it's a tough spot. 00:06:18 Jill Harris And also, Jeff, trust. Like, when you're an entrepreneur and you own your own business to try to find like-minded people that you trust, that everyone does their own thing and then comes together for a greater cause and all the pieces fit together, I mean, it is insanely rare. It really is, and as an entrepreneur, you know that. If you guys are working for a company, you may not realize that, but it's like how There's not a match.com or a Hinge for business partners, so it's so hard, and I'm just I mean, we're just so grateful we get to work together. And we do, we love each other, too, so it's amazing. We're lucky, we're very lucky. 00:06:57 Jeff Sarris Absolutely. You know where my brain goes? 00:07:00 Jill Harris Where? 00:07:00 Jeff Sarris "There's not There's not a match.com for entrepreneurs." I'm like immediately I'm like– 00:07:04 Jill Harris Oh, I know you're thinking of something. 00:07:06 Jeff Sarris Yeah, immediately I'm just like, "Ooh, swiping right on people and then starting a conversation for business relate–" That's actually really interesting, so I might be I might be thinking on that for a little bit. 00:07:16 Jill Harris It would be, I mean, it's like Fiverr, but more specific, right, that you want to, you know, instead of just getting a third party or whatever, you want a partner. It's No, for real. 00:07:25 Jeff Sarris Yeah, that's interesting. I'll be thinking on that for sure. 00:07:28 Jill Harris Oh, I know you will, and I know you will. You'll be cooking up something. Yeah. ### High Oxalate Content in Almonds Explained 00:07:33 Jeff Sarris So, we should dive into this week's episode. So, we are talking all about almonds. 00:07:36 Jill Harris All right, fine. People are fast-forwarding as we speak. 00:07:40 Jeff Sarris Welcome back, everyone who just jumped forward. 00:07:43 Jill Harris [laughter] 00:07:44 Jeff Sarris But, yeah. So, today, the question is, "Can I eat almonds on a low oxalate diet on the Kidney Stone Diet? Is it possible to eat almonds?" 00:07:53 Jill Harris Okay. Almonds, almonds, almonds. So, in Kidney Stone Diet land, people that know us know that we take away two foods: almonds and spinach. Now, you may say, "Look, Jill, there's other foods that are even higher, like rutabaga, miso soup." 00:08:12 Jeff Sarris Or rhubarb. 00:08:13 Jill Harris Oh, thank you, Jeff. God bless you. Rhubarb, right. Rhubarb. But most people are not overeating rhubarb every day. Most people are not overeating miso soup. So, the reason we say, "You know what? Eat all foods within moderation, but almonds and spinach, just take them away." Almonds, for 1 oz, which is about 22 kernels, is 122 mg of oxalate. The oxalate goals for the Kidney Stone Diet is to keep them under 100 a day. So, you know, the problem is 22. So, somebody might say, " well, Jill…" Here's the problem. Nobody is saying, "Hey, honey, do me a favor. Go get the Go get me two almonds. That's it. We'll put on Netflix and we'll have two almonds a piece." No one's doing that. Nuts are something you just boom, boom, boom, boom. And if you're on Spotify or, you know, listening to this, I'm just shoving almonds in my face. That's what people do! So, they overeat almonds. Diabetics, they were told, "Have almonds as a snack." They took that to a whole new level! Almonds, almonds, almonds. "Jill, I went to Costco. My husband and I, we got a huge bag of almonds, and that's what we ate for snacks throughout the day." Then, you have paleo, keto people: almond flour, almond milk, and almonds! So, all day long, not just the almonds, the nuts, but the almond flour and the almond milk, all day long, along with not getting enough calcium. And you could say, "Well, the almond milk has calcium." But, y'all are eating so much almond products that calcium wasn't helping. You were way overboard with the almonds, way over your oxalate needs, and before you got a kidney stone, you didn't know anything about the salt part, so most of you were eating salty almonds, and your salt was too high, especially on paleo and keto, because when we take all that sugar out of products, which paleo and keto are watching all their added sugar, all their sugar in general, they stuff a whole bunch of salt in those products, because once you take away added sugar and added salt from products, it tastes like notebook paper. So, nobody wants it. So, when you take away one thing, like added sugar or sugar, you're going to stuff it with salt, so people are like, "At least I got salt in this." So, if you're doing keto and paleo, typically, before you make a stone, you're overeating all the almond products because they're low net carbs, and all keto and paleo people are overeating sodium. That's the problem. All right? So, we do take away almonds. There's always the person in the background that says, "Well, Jill, I can eat just three." God bless. Have three almonds. I- You know, I mean, honestly, if you wanted to take three almonds and crush them up in your yogurt, just because you like seeing a almond in your yogurt, that's fine. You could actually do it, okay? I wouldn't risk it. Now, let's just say, I have kidney stone people in my family. I've never had one, I don't want one. I do exactly what I ask my patients and students to do: I do not eat almonds and I do not eat spinach. Other nuts I eat. If you get the Harvard list, which you can get at kidneystonediet.com, the start page, you can see. You can have other nuts, all in moderation. The problem with nuts in general, though, is people tend to eat them all day long, especially my p- my paleo and keto people. So, that's the problem. That's the problem, and most people aren't getting enough calcium. So, that's the issue, too. And in order to lower oxalate, we have to get enough calcium every day. And, also, we need calcium for our bones. So, almonds, we take them away on the Kidney Stone Diet, along with spinach. Everything else, eat all foods within moderation, get your calcium needs met every day, and you're okay. ### Low Oxalate Alternatives to Crunchy Almond Snacks 00:12:24 Jeff Sarris Yeah. Yeah, and I know you're a crunchy girl, so what do you like for a crunch instead of almonds? 00:12:29 Jill Harris Yeah, so I will eat So, this is what I do every week. Every week, I get unsalted pistachios and unsalted pecans. I crush them up. I roast them on my on my a pan in a pan, so they're a little toasty. I toast them up in a pan, and then I have them throughout the week in all in my Greek yogurt, in my cot- my no- my low-salt cottage cheese, so in calcium products, I will put them. I'll put them in my Fiber One cereal, but I'm paying attention to how much I'm using, I crush them up so it seems like I'm getting a lot, and it's always with calcium. So, but so other crunchy things, oh, I love crunchy things, as you know, Dave. I'll use rice crackers, and I'll put yogurt on top of that. I will use I do use Fiber One 'cause I like my crunch in that. I will have some toast, I'll make some toast here and there. So, typically, but I've got to be careful because, you know, I can really overeat crunchy things if I'm not careful. But, let's just say, I do have something crunchy every day, that's for sure. You know, but, honestly, I'm not going to lie. I mean I mean, I don't eat a lot of I mean, very rarely do I eat processed food. Sometimes I eat the Harvest Snaps, the pea snaps, the Pea Crisps, those are good, lower sodium. But because I have a hard time controlling those kind of things, I tend not to bring them in my house. I also I will make my own popcorn and I have some wonderful no-salt seasoning recipes on my website, on our website, too. If you Google "kidneystonediet.com no-salt seasoning recipes", there's a whole bunch that I use on my popcorn. But that's basically it. I do stay away from crunchy things 'cause they're a trigger for me, and, you know, I mean, I know somebody asked me the other day, " we want to see a day of eating." If you want to see a day of eating, folks, join the meal plan! That's what I'm eating every day! I'm not making those foods and throwing them out. I'm always tweaking what I'm eating 'cause I do like to eat different things. What I eat to keep myself fit is in the meal plan. That's what I eat every day. All those things, all those recipes. And I think there's almost 200 now. I think, I don't know. Maybe I'm wrong. I don't know. ### Kidney Stone Diet Meal Plans and Recipe Inspiration 00:14:50 Jeff Sarris It's always growing. So, that's the thing, too, is like if you've joined in the past, there's so many more recipes that are constantly coming out, and they're cycled in. Everything is shuffled, so you won't end up just with all the new ones, which I know it could feel like, "Oh, I would I just want the new ones," but, also, we're not making a rigid structure of, "Now, you only eat this." This is really for inspiration. So, we want to We want to shuffle them all in and just continue to give you more and more options, so you just can really see the whole breadth of everything. But, of course, it takes time. I mean, like the pizza recipe, the pizza crust that you mentioned in the last episode, did you say you spent I think 6 weeks? 00:15:29 Jill Harris 6 weeks trying to perfect that puppy, 'cause, you know, to get a gluten-free So, I wanted to make for me for me. I'm not gluten-free, but a lot of my patients and students are gluten-free, so I'm like, "Let me get Let me figure this out." So, I made a gluten-free, low-net-carb, high-protein, vegetarian pizza. And it's freaking delicious! And so, yeah, these recipes take me It's not like I make something 'cause I'm always wanting to make new foods, right? 'Cause you get sick of the same thing. So, it can take me some weeks to perfect a recipe. I throw, you know, and it bums me out 'cause I'm throwing away food, my son can eat so many of my mistakes, you know, so [laughter] I mean, I'm like, "Oh, my god." So, yeah, sometimes it's frustrating. I've I've made a recipe and then I can't figure it out, and then I go back to it. So, I'm just so proud of this recipe 'cause it took me so long, and it really is good. So, all these foods are good, too, and they're simple. So, they're simple, safe, satisfying, all of it. They're all Kidney Stone Diet-compliant. But like Jeff said, so we give you lunch, dinner, snack, breakfast every day, but it doesn't mean you have to eat those foods every day. These are just inspirations on maybe you pick two recipes out of the whole week, but you make those, and you're just trying new things. But they're easy. And so people will be like, "Well, I don't want to cook." And I'm like, "Well, guys, in order to eat healthier, you're going to have to cook!" Do I have time to cook? That would be no, but I make the time because it's healthier. And at the end of the day, it's a lot less expensive than eating anywhere in Chicago out. I mean, I'm not doing that. Too much salt and sugar in out-eat meals. I'm not. But these foods that I cook for the meal plan are typically 20 minutes or less. They're not laborious things at all. Some of them are 5 minutes for breakfast, but they're always different, they're super good, and I mean, I'm just bragging now. I don't I just get excited about it, because I love food. I really do love food, so to try to tweak it and be creative, and try to make people happy, it's like it's amazing. It's a lot of fun, too. So, I spend a lot of time in my free time doing these recipes and taking the pictures and all of it. It's a lot of fun for me. I really enjoy it, but it is a labor of love. ### Developing Simple Low Oxalate Recipes at Home 00:17:51 Jeff Sarris Oh, yeah. It's a huge accomplishment because you have a I mean, people talk about a body of work for an artist. [laughter] You have a body of work in these recipes that's that's really phenomenal. Also, because like you had mentioned, for a long time, you weren't one to spend a lot of time in the kitchen. So, this has become like a passion like recently. Like fairly Not a few months ago, like a while ago, but still, like 00:18:17 Jill Harris For the last 7 years. So, for the last It's going on 7 years, when I got divorced, I had to learn how to cook. So, 'cause I was my partner cooked and I cleaned, that was the deal. So, you know, [sighs] You kn- It What I love about it, so, for all of you who are like, "I don't cook," I said that my whole life! I said that my whole life, so the fact that I'm feeding so many people right now is hilarious! But it's also really interesting, right? Because we always say, the things we say to ourselves, "I'm not this. I don't do this. I'm not this." So, what we tell ourselves is the character we become. So, I was just somebody that didn't cook, and I never thought that I would, so I never thought out of that box. Now, I'm somebody who cooks, and not only do I cook, but I it's it's so fun to me, you know. So, most people my age are saying, "No more cooking for me." Now, at 60, and I've been doing it for the last going on 7 years, but I love it, right? So, it's still fresh for me. So, it's just always trying to figure out, first of all, what I like, 'cause like I eat these foods, I'm going to eat all this, but, also, what are people What do people want? I know that people want lower net carbs, I know in order to fit into the Kidney Stone Diet, it has to be lower added sugar, it has to I have to play around with the salt, it can't be this, it can't be that, so I have to use a lot of fresh herbs, I got to pay attention to costly food items, because the food is expensive right now in 2024. My grocery bill is crazy, you know? It So, you've got to pay mind to a lot of different things, and I love that, so it's not just thinking about feeding myself, it's about what do people want, and maybe it's something that I don't normally eat, but I'm going to try to make it for them. Like, I'm not gluten-free, but I know my patients are, so I'm like, "Let me try to get a gluten-free crust for my people! Let me try!" And I was so excited that I got that, right? So, it's it's just I don't know. I know it sounds kind of crazy, but, yeah, it's just really fun to try to do nice things for other people and think about other people in cooking and what may work for them. And the number one thing is keeping the time short, right? 'Cause nobody wants to be in a kitchen for an hour, nobody. I don't either. So, yeah. Yeah, it's a lot of fun. ### Kidney Stone Diet Resources and Voicemail Number 00:20:40 Jeff Sarris Yeah. Absolutely. For sure. And if you want to give the Kidney Stone Diet meal plans a spin, you can go to kidneystonediet.com and find it right there on the site, along with all the free resources, the blog, the weekly email newsletter to, just like the meal plans, keep you on track and give you inspiration for approaching the week and really sort of just always improving a little bit, trying our best to be healthy and focus on our health without the time maybe, because none of us really have the time, unfortunately, 'cause it's it's really busy. We're all just naturally busy, it feels. So, that little inspiration, I think, is a nice little kick in the pants sometimes or just even sharing a little bit that like, "Oh, yeah. We're all on this journey together," and I think that's really helpful. But you can find all that and more at kidneystonediet.com. And if you have a question, we have a voicemail that you can call. The number is 773-789-8763 and we will feature you on a future episode. I know it's been a little bit since we've dove into the voicemails, but we've had these topics we wanted to talk about and make sure that we had them on. We have some more fact or fiction, which you can go back and listen to some of those. We definitely have more of those coming up, but we'll also be bringing more of you on the show once again. So, I think with that, it's about time to wrap for this week. Thanks again everyone for tuning in. Like, comment, subscribe, all that stuff really means a lot, and we'll see you next time. 00:22:11 Jill Harris Thanks, everybody. Thanks for being with us.