Food Myths Archives - Masala Monk

In health and wellness circles, oxalates have been both demonized and misunderstood. They’re found in some of the world’s healthiest foods—but also blamed for kidney stones and other issues. In 2025, the science is changing fast, with new breakthroughs in microbiome research, engineered probiotics, and innovative therapies.

This post will unravel what oxalates really are, how they work in your body, and what the latest research means for your daily life—plus, how to enjoy your favorite foods with confidence.

What Are Oxalates, Really?

Oxalates are natural compounds found in plants. Chemically, they’re known as oxalic acid and its salts. They don’t serve any vital function in your body; rather, they’re often viewed as “antinutrients” because they can bind minerals (like calcium and iron), making them less available for absorption.

Common Foods High in Oxalates

Spinach
Beets and beet greens
Sweet potatoes
Nuts (especially almonds)
Chocolate and cocoa
Rhubarb
Black tea

Not Just from Food

Your liver also produces oxalates as a byproduct of metabolism—sometimes more than you take in from your diet.

Why Should You Care? The Health Side of Oxalates

1. Kidney Stones: The Big Connection

Around 80% of all kidney stones are made of calcium oxalate.
For most people, a balanced diet isn’t a problem. But for stone-formers, people with gut issues (like IBD or after bariatric surgery), or rare genetic conditions (like primary hyperoxaluria), oxalate becomes a real concern.

2. Beyond the Kidneys: Systemic Effects

Recent studies show oxalates might do more than build stones. There’s evidence linking high oxalate exposure to inflammation, chronic kidney disease progression, and even higher cardiovascular risk—especially in those with compromised gut or kidney function.

Busting Myths: Are Oxalates Really That Bad?

Myth 1: “Everyone should avoid oxalate-rich foods.”

Truth: For the vast majority, the health benefits of vegetables, nuts, and whole grains far outweigh the risks from oxalates.
Cutting out these foods can mean losing fiber, antioxidants, and vitamins.

Myth 2: “Oxalates cause toxicity in healthy people.”

Truth: Genuine dietary oxalate toxicity is extremely rare. Most people clear oxalates just fine.

Myth 3: “A low-oxalate diet is the only answer for stone-formers.”

Truth: It’s more nuanced. Proper hydration, pairing oxalate-rich foods with calcium sources, and supporting your gut microbiome can all help.

The Microbiome Revolution: Your Gut, Your Oxalate Shield

2025 Breakthrough:

Recent research highlights the gut’s critical role in managing oxalate. It’s not just about one “magic” bacteria (like Oxalobacter formigenes). Rather, a diverse, resilient gut microbiome can break down oxalates before they’re absorbed, reducing the burden on your kidneys.

Latest Insights:

Studies show that over 50% of gut bacteria species possess oxalate-degrading genes.
Mice with robust, multi-species gut communities were better protected against oxalate damage than those given single-species probiotics.

Practical Tip:

Eat a fiber-rich, varied diet to feed a diverse microbiome. Fermented foods, whole grains, and a rainbow of plants support oxalate-degrading bacteria.

Engineered Probiotics: The Future is Now

In a world-first, scientists have engineered a gut bacterium (Phocaeicola vulgatus) to degrade oxalate more efficiently, using a specific prebiotic (porphyran) as its “on switch.” Early clinical trials showed this approach can lower urinary oxalate by 27–47%, potentially offering new hope to people at high risk for stones.

But… This is still early science. Gene stability, colonization, and regulatory questions remain. Don’t rush out for engineered probiotics just yet—but watch this space!

Medical Therapies: Blocking Oxalate at the Source

Several new drugs and gene therapies are targeting oxalate production in the liver.

CHK-336: A pill that blocks a key enzyme in oxalate synthesis is in early trials.
Gene therapies are showing up to 70% sustained reduction in urinary oxalate in rare, severe genetic cases.

Smart Strategies for a Balanced Diet

For most people, oxalates aren’t the enemy. But if you’re at risk—stone-former, gut issues, or rare genetics—these steps matter:

1. Don’t Overdo High-Oxalate Foods

Enjoy spinach, beets, and nuts, but don’t binge. Mix them up with lower-oxalate choices (like kale, cabbage, cauliflower, and most fruits).

2. Pair Oxalate Foods with Calcium

Eating calcium (milk, cheese, yogurt, fortified plant milk) with oxalate-rich foods binds the oxalate in your gut, making it less likely to be absorbed and sent to your kidneys.

3. Stay Hydrated

Water dilutes urine and reduces stone risk. Aim for at least 2–2.5 liters per day, unless your doctor says otherwise.

4. Mind Your Gut Health

Include prebiotic fibers (oats, onions, garlic, bananas)
Add fermented foods (yogurt, kefir, kimchi, sauerkraut)
Avoid unnecessary antibiotics

5. Cook Smart

Boiling leafy greens (and discarding the water) can lower oxalate content by up to 50%.

Practical Meal Ideas

Breakfast: Oatmeal with blueberries and Greek yogurt (low oxalate, calcium-rich)
Lunch: Quinoa bowl with roasted veggies (rotate in low-oxalate greens)
Snack: Cheese with apple slices, or low-oxalate nuts (macadamia, pecan)
Dinner: Grilled chicken or tofu with steamed broccoli and rice

Who Should Really Worry?

History of calcium oxalate kidney stones
Chronic kidney disease
GI malabsorption (IBD, celiac, bariatric surgery)
Diagnosed primary hyperoxaluria (very rare)

If you’re not in these groups, relax and enjoy your greens!

The Bottom Line

Oxalates are more complicated—and less scary—than most online myths suggest. Thanks to exciting research in 2025, we know the solution isn’t to fear healthy foods, but to support your gut health, hydration, and balanced intake. If you’re in a high-risk group, ask your doctor about newer tests and personalized therapies—including the promising advances in engineered probiotics and gene therapy.

Eat smart, feed your gut, and don’t let oxalate anxiety steal your love for plants!

What questions do you have about oxalates, or is there a topic you’d like a deep dive on? Comment below!

FAQs

1. What are oxalates and where do they come from?

Oxalates are natural compounds found in many plant foods (like spinach, beets, nuts, and tea). Your body also makes oxalates as a byproduct of normal metabolism.

2. Do oxalates affect everyone the same way?

No. Most people can eat oxalate-rich foods without any problems. Only those with kidney stone risk, certain gut disorders, or rare genetic conditions need to be especially mindful.

3. Which foods are highest in oxalates?

Spinach, rhubarb, beets (and beet greens), almonds, chocolate, and black tea are among the highest. Many common fruits and vegetables are lower in oxalates.

4. Should I avoid oxalate-rich foods if I’m healthy?

No. Most people benefit from including these foods in a balanced diet. Only avoid or limit them if your doctor advises you to, such as if you have kidney stones.

5. How can I reduce oxalate absorption from my food?

Pair high-oxalate foods with calcium-rich foods during the same meal. Calcium binds oxalate in your gut and helps your body excrete it safely.

6. What’s the connection between oxalates and kidney stones?

Calcium oxalate stones are the most common type of kidney stone. High urinary oxalate increases risk, especially if you have low calcium intake, dehydration, or gut issues.

7. How does gut health influence oxalate metabolism?

A diverse, healthy gut microbiome helps break down oxalates before they can reach your kidneys. Diet, fiber, and avoiding unnecessary antibiotics support this balance.

8. Are there new treatments for high oxalate problems?

Yes. Engineered probiotics, new drugs, and even gene therapies are being developed to help reduce oxalate levels—especially in people with severe or genetic oxalate disorders.

9. Does cooking affect oxalate levels in foods?

Yes. Boiling high-oxalate vegetables and discarding the water can lower their oxalate content by up to 50%.

10. How can I tell if I need to watch my oxalate intake?

If you have a history of kidney stones, chronic kidney disease, certain gut conditions, or a rare diagnosis like primary hyperoxaluria, you should talk to your healthcare provider about monitoring oxalate intake and possibly testing your urine oxalate.

TRUTH ABOUT MSG SIDE EFFECTS DISPELLING MYTHS

Monosodium glutamate — more commonly known as MSG — has been a culinary and scientific lightning rod for decades. From causing fears of mysterious “Chinese Restaurant Syndrome” to warnings on food labels, MSG has earned a notorious reputation. But how much of the worry surrounding MSG is based on fact — and how much is simply myth?

Today, we’re diving deep into the science, history, and cultural perceptions of MSG to unravel the truth behind its side effects and separate fact from fiction.

What is MSG, Really?

MSG is a flavor enhancer made from glutamate, a naturally occurring amino acid found in many foods like tomatoes, cheese, mushrooms, and even breast milk. It’s responsible for that savory umami taste — often described as the fifth basic taste after sweet, sour, salty, and bitter.

Commercially, MSG is produced through fermentation processes and added to a wide variety of processed foods, snacks, and restaurant dishes worldwide.

The Origins of MSG Fear: “Chinese Restaurant Syndrome”

The MSG controversy began in 1968 with a letter published in the New England Journal of Medicine by Dr. Robert Ho Man Kwok. He described symptoms like numbness, weakness, and palpitations after eating Chinese food — coining what later became known as Chinese Restaurant Syndrome (CRS).

Despite the anecdotal nature of these claims and a complete lack of rigorous scientific backing, this letter ignited decades of suspicion, often tinged with racial and cultural bias. The fear led many people to avoid MSG, especially in Asian cuisine, unfairly stigmatizing both the additive and the communities who use it.

What Does Modern Science Say?

MSG is Generally Recognized as Safe

Leading health authorities including the U.S. Food and Drug Administration (FDA), the European Food Safety Authority (EFSA), and the Joint FAO/WHO Expert Committee on Food Additives (JECFA) have all reviewed extensive data and concluded that MSG is safe for general consumption.

JECFA, for instance, did not establish an acceptable daily intake limit for MSG, signaling confidence in its safety even at higher doses than typically consumed.

Natural vs. Added Glutamate

Glutamate itself is not foreign to your body. It naturally occurs in many everyday foods — from ripe tomatoes to Parmesan cheese. In fact, an average adult consumes roughly 13 grams of glutamate daily from natural sources alone, while added MSG contributes only about 0.5 grams per day on average.

So, What About the Side Effects?

Many people report symptoms like headaches, flushing, or nausea after eating MSG-containing foods. This cluster of symptoms is sometimes referred to as the “MSG Symptom Complex.”

But here’s the catch: controlled clinical studies have struggled to consistently reproduce these effects. Most evidence points to these reactions being rare, mild, and often associated with consuming large amounts of MSG on an empty stomach, which is not representative of normal eating patterns.

Debunking the Myths: What Animal Studies Show (and Don’t Show)

You might have heard that MSG can cause neurological damage or obesity — claims often backed by animal studies. But the doses used in these studies are usually far beyond what a human would realistically consume. Feeding animals massive amounts of MSG is not equivalent to seasoning your dinner.

Researchers caution against extrapolating these results directly to humans, emphasizing the importance of dose and context.

Why Does the MSG Myth Persist?

Cultural Bias: The initial fears around MSG were largely linked to Chinese food, reinforcing negative stereotypes and xenophobia.
Misinterpretation of Anecdotal Evidence: Personal stories, while compelling, are not scientific proof.
Food Industry Distrust: Many consumers are wary of food additives, and MSG became an easy scapegoat.
Sensory Expectation: Sometimes, the expectation that MSG will cause symptoms can lead to a placebo effect.

The Bottom Line: MSG is Safe for Most People

For the vast majority of people, MSG is a safe, effective flavor enhancer that can make meals more delicious without posing health risks.

If you happen to notice mild sensitivity after consuming MSG, it’s worth moderating your intake and ensuring you eat it alongside other foods. But there’s no need to fear MSG or avoid it outright.

How to Approach MSG in Your Diet

Read labels: MSG may appear under different names like “hydrolyzed vegetable protein” or “autolyzed yeast extract.”
Moderation: Like anything, excessive consumption is never ideal.
Balanced diet: Enjoy a variety of whole foods that naturally contain glutamate.
Listen to your body: If you notice consistent symptoms, consult a healthcare provider.

Final Thoughts

The story of MSG is a perfect example of how science, culture, and misinformation can collide to create lasting food myths. By staying informed and relying on credible science, we can enjoy the savory benefits of MSG without the unnecessary fear.

So next time you savor that bowl of ramen or sprinkle some MSG in your homemade soup, remember — it’s not the villain it’s been made out to be.

FAQs about MSG and Its Side Effects

1. What is MSG?
MSG (monosodium glutamate) is a flavor enhancer made from glutamate, an amino acid naturally found in many foods. It adds umami, the savory taste, to dishes.

2. Is MSG safe to consume?
Yes. Leading health authorities like the FDA, EFSA, and WHO consider MSG safe when consumed in typical dietary amounts.

3. Can MSG cause headaches or allergic reactions?
Some people report mild symptoms such as headaches or flushing, but controlled studies have not confirmed MSG as a consistent cause. These reactions are rare and usually linked to large doses on an empty stomach.

4. What is “Chinese Restaurant Syndrome”?
It’s a term coined in the 1960s describing symptoms some people associated with MSG in Chinese food. This syndrome has been largely debunked and considered a product of cultural bias and anecdotal reports.

5. How much MSG do people usually consume?
On average, people consume about 0.5 grams of added MSG daily, with much larger amounts of naturally occurring glutamate from foods like cheese and tomatoes.

6. Are animal studies on MSG relevant to humans?
Animal studies often use very high doses of MSG, far beyond typical human consumption, so their results cannot be directly applied to humans.

7. How can I tell if a food contains MSG?
MSG might be listed explicitly or under names like “hydrolyzed vegetable protein,” “autolyzed yeast extract,” or “yeast extract” on ingredient labels.

8. Should I avoid MSG if I’m sensitive to it?
If you notice symptoms after eating MSG, moderating intake and consuming it with other foods can help. Consult a healthcare professional if symptoms persist.

9. Does natural glutamate in foods affect me the same way as added MSG?
No. The body processes natural and added glutamate similarly, and natural glutamate is consumed in much larger amounts daily without adverse effects.

10. Is MSG the cause of all food allergies or sensitivities?
No. MSG is not a common allergen, and food allergies or sensitivities are usually caused by other ingredients.