Food

10 Foods That Trigger Kidney Stones

8. Beets

Healthline

From the ancient Mediterranean to George Washington’s Mount Vernon, vibrant red or gold beetroot has been planted. In modern times, hybrid species of beets even have candy-cane stripes of red and white. All colors of beetroot have the same rich, earthy taste and liven the plate with their rainbow hues.

Beet leaves and roots are high in nutrients, including antioxidants that fight cell damage and lower the risk of heart disease. They’re one of the few vegetables that contain betalains, a powerful antioxidant that contributes to beets’ vibrant color. Betalains are anti-inflammatory and may help prevent cancer and other diseases. Beetroots, also known as beets, are a colorful and versatile vegetable. They are distinguished by their earthy flavor and aroma. Beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties, in addition to adding a splash of color to your plate. Furthermore, they are delicious and simple to incorporate into your diet in dishes such as balsamic roasted beets, hummus, fries, and salads, among many others.

Oxalates, which have been linked to kidney stones, joint pain, and chronic disease, are abundant in both beet greens and beetroot. Consume beetroot only when it is locally available, and eat each part of the plant separately. Avoid consuming on a daily basis or in conjunction with other high oxalate foods. Beets are honored in northern Italy with barbabietole alla crema, which colors the crème fraîche with the rich hues and flavor of the beets. The Turkish dish pancar salatasi takes a similar approach with a beet and yogurt salad, as does the Lebanese entree shawandar bi’l-laban, beets with yogurt. Oxalic acid binds with calcium in the digestive tract to help neutralize its chronic accumulation in the body. Dairy ferments that would be beneficial to beets include cultured butter, kefir, or cheese.

Because oxalates are water soluble, they can be reduced by boiling beet greens and then discarding the cooking water. Unfortunately, because B vitamins are water soluble, they will be lost in the process. The oxalate content of beets is reduced during fermentation. Beet greens and beetroot can be fermented as part of a sauerkraut or kimchi blend, or the root can be lacto-fermented in the same way that carrots are. Beet kvass is a traditional Eastern European ferment that yields both a refreshing probiotic beverage and residual beet-kraut.