Hi!
It’s just another cloudy day here in Chicago. February can be somewhat brutal, but in the past week and a half, it has been in the 40’s and 50’s. I’ll take it!
Today, we discuss the oxalate levels of tea. I have written about tea and other beverages on Dr. Coe’s website from the University of Chicago, but not on my website. It’s a common question from my students and patients, so let’s dive in.
The Oxalate Content in Tea
Tea, predominantly black and green varieties, contains varying levels of oxalates. The oxalate level in tea can depend on the type of tea leaf, the soil it was grown in, and the brewing time and temperature. Generally, black tea has been found to contain higher oxalate levels than green tea. Depending on the ingredients, herbal teas can have low to negligible amounts of oxalates.
Guidelines for YOU
Given the research, moderate tea consumption, mainly green or low-oxalate herbal teas, is safe and potentially beneficial for individuals at risk of kidney stones. However, those with a history of calcium oxalate stones should consider the following guidelines:
- Choose Low-Oxalate Teas: Opt for green or herbal teas with low oxalate levels and avoid excessive black tea consumption (stick to two cups daily).
- Stay Hydrated: Increase water intake to dilute urine oxalate concentrations, aiming for at least 2-3 liters daily.
- Steep Times: The longer you steep your tea bag, the more oxalate it will have. Take a look at this.
- Balance Calcium Intake: Consume adequate dietary calcium to bind with oxalates in the intestines, reducing oxalate absorption and urinary excretion. Like black tea? Put some milk or non-dairy milk in your cup!
To Tea or not to Tea, that is the question.
Tea can still be on the menu for those with a history of kidney stones, especially calcium oxalate stones, provided it’s consumed wisely (two cups per day). You can continue to drink tea, which may help reduce your stone risk simply because it will help increase your daily fluid intake.
Speaking of increasing your daily fluid intake, this study shows that fruit, tea, and alcohol may help DECREASE stone risk. But, I am NOT recommending that you run to your liquor store for a bottle of gin. The study concludes that they are unsure of any unique ingredients in these products and most likely assume that it is the extra fluids they provide in your day. More fluids lower your urine saturation. All fluids count, but water is best.
Here is a video from my YouTube channel that will break down kidney stones and alcohol risks.
My Final Bit of Advice for YOU.
When my students ask me about tea, I tell them to enjoy it in moderation (2 cups daily). Many people tell me that they have liters of sun tea per day, and when we overconsume any higher oxalate food or drink, it can cause higher urinary oxalate levels. Especially (and this is always the case) if you are not getting your calcium needs met each day. That is so important. Read about calcium here. And if you do not do dairy, this article is for you, kid!
Your friend and advocate,
Jill
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