Lecture 78: Oxalates & Metabolic Health: How Plant Antinutrients Can Be Harmful with Dr. Ben Bikman

Learn more about becoming an Insider on my website: https://www.benbikman.com For The Metabolic Classroom lecture this week, Dr. Bikman explores the often-overlooked effects of oxalates on human health, with a focus on their impact on metabolic, kidney, cardiovascular, gut, and joint health. Oxalates are natural compounds found in various plants, including leafy greens like spinach and kale, as well as certain nuts, seeds, grains, and legumes. They serve as a defense mechanism for plants against herbivores, as their high concentrations can cause irritation and reduce nutrient absorption. While often thought of as harmless, oxalates can act as “antinutrients” by binding to essential minerals such as calcium, magnesium, and iron, limiting their bioavailability and potentially leading to deficiencies. Oxalates form crystals with calcium, creating a compound known as calcium oxalate. When these crystals accumulate in the body, they can contribute to kidney stones—a problem that affects many people. Ben explains that calcium oxalate crystals make up about 80% of all kidney stones, underscoring the connection between oxalate consumption and kidney health. Individuals prone to kidney stones, particularly those consuming high-oxalate diets or taking high doses of vitamin C (which the body can convert to oxalates), may face a heightened risk. High oxalate intake can also damage the gut lining, leading to increased gut permeability or “leaky gut,” which may trigger systemic inflammation and worsen autoimmune conditions. Oxalates can also deposit in joint fluid, causing inflammation and contributing to arthritis-like symptoms, particularly in individuals with underlying metabolic or autoimmune conditions. Dr. Bikman also highlights the lesser-known effects of oxalates on cardiovascular health, noting that oxalates can damage the endothelium (the lining of blood vessels) and contribute to plaque formation in arteries by promoting inflammation and oxidative stress. To mitigate oxalate-related health risks, Dr. Bikman suggests practical strategies, including reducing high-oxalate foods, ensuring adequate calcium intake to bind oxalates in the gut, staying hydrated to aid in oxalate excretion, and consuming fermented foods or probiotic supplements to support a healthy gut microbiome. He also highlights the importance of a balanced approach to vitamin C supplementation, as excessive intake may increase oxalate production in the body. Ben concludes by emphasizing that oxalates, while natural, can have significant health impacts when consumed in large quantities, particularly for those with underlying metabolic vulnerabilities. Being mindful of oxalate intake, adopting a low-oxalate diet, and supporting gut health with probiotics can be beneficial strategies for managing oxalate levels and protecting metabolic health. 01:29 - What Are Oxalates? Defense Mechanism in Plants 02:42 - Sources of Oxalates: Leafy Greens, Nuts, Seeds, and Grains 03:52 - Exogenous and Endogenous Sources of Oxalates 05:02 - Vitamin C Conversion to Oxalates 06:14 - Oxalates as Antinutrients: Calcium, Magnesium, and Iron Binding 14:26 - The Impact of Oxalates on Kidneys and Kidney Stones 16:40 - Kidney Stones Formation: Calcium Oxalate Crystals 18:47 - Risk Factors: Low Calcium, Hydration, and Vitamin C 19:41 - Gut Bacteria’s Role in Oxalate Degradation 20:43 - Case Study: Oxalate Nephropathy Due to Juicing 24:04 - Oxalates in Joints: Rheumatoid Arthritis Connection 25:10 - Cardiovascular Health: Blood Vessel and Heart Impact 27:23 - Oxalates and Endothelium Damage 30:41 - Strategies to Lower Oxalate Intake 31:34 - Importance of Hydration and Calcium Intake 32:33 - Fermented Foods and Probiotics to Help Reduce Oxalates 33:43 - Final Summary: Oxalates’ Effects on Health and Management Tips Ben’s favorite yerba maté and fiber supplement: https://ufeelgreat.com/usa/en/c/1BA884 Ben’s favorite meal-replacement shake: https://gethlth.com (discount: BEN10) Ben’s favorite electrolytes (and more): https://redmond.life (discount: BEN15) Ben’s favorite allulose source: https://rxsugar.com (discount: BEN20) Ben’s favorite health check-up for women: https://choosejoi.co/drben15 (discount: DRBEN15) Ben’s favorite health check-up for men: https://blokes.co/drben15 (discount: DRBEN15) Ben’s favorite exogenous ketone: https://www.americanketone.com (discount: Ben10) Show Notes/References: Due to YouTube’s character length constraints, references are not posted here. However, for a complete list, we respond quickly. Please email: [email protected] with your request, and be sure to mention which Metabolic Classroom episode you are referring to, which in this case is “Episode 78 - Oxalates & Metabolic Health”. #Oxalates #MetabolicHealth #KidneyStones #AntiNutrients #DrBenBikman #CalciumOxalate #GutHealth #Inflammation #JointPain #FermentedFoods #Microbiome #Probiotics #NutrientAbsorption #Metabolism #OxalatesInPlants #InsulinResistance