Low Oxalate Almond Flour Alternate options

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Low oxalate alternate options to almond flour and different varieties of nut meal for keto or grain-free baking and cooking wants.

collage of low oxalate alternatives to almond flour

My grain-free blueberry pecan cobbler meals characteristic within the weekly publication elicited plenty of questions for a low oxalate different to the nut flour portion of the recipe.

Why Do Some Folks Keep away from Excessive Oxalate Meals?

Extra individuals than ever are following a low oxalate weight loss plan because of points with oxalate crystal build-up in bodily tissues.

Power issues with kidney stones are a trademark symptom.

About 10% of the inhabitants is genetically predisposed to break from a weight loss plan excessive in oxalates.

As well as, these with extreme fungus (candida) within the intestine are in danger from excessive oxalate meals as effectively.

It is because sure useful strains of intestine flora, particularly species from the genus Oxalobacter, break down oxalates for us!

These anti-oxalate microbial strains are decimated by antibiotics and doubtlessly dozens of different prescribed drugs.

When these strains are lacking in an imbalanced intestine, oxalates in meals have the potential to trigger signs.

Keto Diets and Extreme Oxalates

So as to add insult to harm, many people who find themselves delicate to oxalates are additionally consuming grain-free with low to no starch in an try and shed pounds and/or heal the intestine.

For instance, the GAPS weight loss plan, Candida weight loss plan, and Particular Carbohydrate Eating regimen all disallow grains and starch as a part of the therapeutic protocol.

Many keto dieters discover this out the laborious means.

They minimize out the grain-based and starch carbs and substitute with increased oxalate meals like almond flour solely to endure a kidney stone assault or extra severe signs like vulvodynia inside a couple of months.

With almond flour maybe the most well-liked grain-free possibility for cooking and baking, I assumed I’d share a couple of phrases on what the most effective alternate options is likely to be in case you are oxalate delicate and want to scale back publicity.

Low Oxalate Nut Flour?

Sadly, the time period “low oxalate nuts” is a little bit of an oxymoron.

Whereas there are nuts which might be decrease in oxalates than others, there actually aren’t any really “low oxalate nuts” that I’ve come throughout.

For instance, pecans, walnuts, and macadamia nuts are maybe the bottom in oxalates coming in at 10 mg, 8 mg, and 12 mg per ounce, respectively.

To be thought-about “low oxalate”, a meals actually must be lower than 10 mg per serving.

Thus, even nuts that include the least quantity of oxalates are proper on the borderline of being too excessive.

Starch Flours

With regards to avoiding excessive oxalate nut flours, significantly almond which is highest in oxalates, potato starch or flour is the most effective different.

Nonetheless, keep away from cassava (tapioca) flour and arrowroot, that are each on the upper finish for oxalates.

Since potato flour could be very starchy, it might not be an appropriate alternative for these on a low-carb weight loss plan for weight reduction functions or a gut-healing weight loss plan like GAPS.

Nonetheless, for individuals who are in a position to tolerate a starch-based different to almond flour, potato flour is the most effective low-oxalate possibility to think about.

Fruit Flours

One other good different to nut flour like almond is coconut, thought-about a fruit flour as a result of it comes from a drupe.

Nonetheless, be careful for others like inexperienced banana flour and plantain, that are considerably increased in oxalate.

The draw back of coconut flour is that it can’t be substituted 1:1 in recipes calling for almond flour.

Solely small quantities of coconut flour are appropriate in a recipe.

Thus, one other flour will usually have to be blended with coconut flour to attain the fitting texture. An alternative choice is to make use of one of many flours under by itself when subbing out the almond flour.

My favourite choices to make use of for this goal are mentioned subsequent.

Seed Flours

By far, my finest suggestion for low-oxalate alternate options to almond flour is seed flour.

Particularly, sunflower seed flour is my private favourite adopted by pumpkin seed meal.

Keep away from flaxseed meal or flour, nonetheless, which is unfortunately a highly regarded low-oxalate dietary alternative.

It is because flax could be very estrogenic, second solely to soy. Common consumption of flax can set off precancerous breasts amongst different hormonal points if eaten continuously.

I personally by no means embody something flax on the menu. Our world is so polluted with pseudo-estrogens as it’s.

Even when you dwell very clear and eat high-quality meals, you’re possible getting uncovered to their results. Therefore, in my view, there’s solely a draw back to including flax to your weight loss plan.

Sunflower seed flour is superb as a result of you possibly can substitute it 1:1 for almond flour in your recipes.

Remember that you will want to make it your self as industrial variations are possible stale and/or rancid.

The excellent news is that it’s fairly easy to make.

I like to recommend shopping for sprouted sunflower seeds (that is the model I take advantage of) and milling into contemporary flour in a espresso grinder.

Alternatively, you possibly can soak hulled sunflower seeds in a single day, drain and dry them in a heat oven (or dehydrator), after which mill into flour. This technique is a little more time-consuming, however cheaper.

Baking Suggestions

Grain mills don’t work that effectively for milling seed flours as a result of oiliness. Thus, it’s a good suggestion to spend money on a reasonable espresso grinder for this job.

If you’re cooking for a big family, make massive batches after which freeze for fast use later!

Frozen seed flour can be utilized in recipes straight proper out of the freezer with no thawing time needed.


Whereas increased oxalate meals usually are not unhealthy and have been routinely included in conventional diets from around the globe, in our fashionable period, some individuals must keep away from them at the very least briefly.

This is because of a necessity for rebalancing the intestine to a extra numerous and favorable microbial stability.

Throughout this time, grains are finest averted together with excessive oxalate almond and different nut flours.

Essentially the most sensible 1:1 substitution in recipes that can be grain and starch free is sunflower seed flour adopted by pumpkin seed meal (a bit tougher to mill into tremendous flour).

Potato starch or flour can be an possibility for these in a position to tolerate starch and never in any other case on a intestine therapeutic protocol.

As well as, coconut flour is an possibility, however solely small quantities work effectively in baking because of textural points.

For an optimum digestive and dietary expertise, I like to recommend milling sunflower or pumpkin seed flour from sprouted or soaked seeds.

best low oxalate substitutions for almond flour in bowls


(1) Low Oxalate Nuts and Seeds

(2) Greatest Substitutes for Almond Flour

(3) Oxalates on a Gluten-free Eating regimen