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Green smoothies are all the rage these days. Many people are drinking them every day or at least several times a week in an attempt to get healthy and “alkalize” the body.
Whenever I visit the cafe of my local healthfood store, there are usually several people in gym clothes lined up to order a green smoothie to sip after their workout.
Green smoothies are made by blending large amounts of raw leafy green vegetables with fruit to soften and sweeten the taste. Typical vegetables included in green smoothies are cruciferous vegetables like kale, broccoli, collard greens, maca (usually as a supplemental powder) as well as others like spinach, swiss chard, celery, and parsley.
Is the green smoothie fad a truly healthy habit over the long term? Or, could regular consumption of these seemingly healthy drinks contribute to serious health problems over time?
Raw Leafy Greens Contain High Oxalate Levels
Frequent consumption of large quantities of raw, leafy green vegetables blended up as green smoothies can be deceiving at first. This is because green drinks facilitate an initial detoxification process that makes a person feel great. This is especially true when coming off a highly processed, nutrient poor diet.
While very nutritious, the vegetables used in green smoothies are almost without exception high oxalate foods. Over time, a high oxalate diet can contribute to some very serious health problems particularly if you are one of the 20% of people (1 in 5) that have a genetic tendency to produce oxalates or if you suffer from candida or other fungal challenge. In those cases, a high oxalate diet can deal a devastating blow to health.
Oxalate Toxicity Not a New Problem
The effects of oxalate toxicity have plagued humankind since ancient times. For example, scientists discovered an oxalate kidney stone about the size of a golf ball in a 2000 year old mummy from Chile using x-ray analysis.
Build-up of shards of oxalate crystals can occur almost anywhere in the body. Whatever tissue contains them, pain or worse is the result.
75-90% of kidney stones are oxalate related with 10-15% of Americans afflicted at some point during their lives. As the star shaped crystalline stones pass from the kidney, they cause pressure and pain in the bladder and urethra and can actually tear up the walls of the urinary tract.
Oxalate Stones from Excessive Green Smoothies
Oxalate stones can show up in any body tissue including the brain and even the heart.
Crystals comprised of oxalates resemble shards of glass. They can become lodged in the heart causing tiny tears and damage to this vital muscle. With every single contraction, more damage is caused as the heart pumps life giving blood to the rest of the body.
Oxalate crystals which end up in the thyroid can cause thyroid disease by damaging thyroid tissue.
A frequent location for oxalates to end up is skeletal muscle which will cause pain with even normal movement and make exercise nearly impossible. Dr. William Shaw, Director of The Great Plains Laboratory for Health, Nutrition and Metabolism who has studied oxalates extensively, is convinced that oxalate toxicity is a factor in fibromyalgia the pain of which can absolutely devastate a person’s life (1).
Vulvodynia – Painful Sex
Cases of women experiencing painful sex are on the rise with oxalates a possible culprit.
Vulvodynia is a condition causing pain in and around the vagina. It is linked to oxalates deposited in this delicate reproductive tissue. Oxalate crystals are very acidic and they cause irritation, burning, and stinging sensations for affected women. An accompanying feeling of rawness is typically experienced during sexual relations.
Oxalates Are Fungal in Origin
A surprising finding is that oxalates are produced in large amounts by fungus. Large stones have been found in the sinuses and lungs of people suffering from systemic fungal infections such as candida or Aspergillus.
Therefore, anyone who suffers from any sort of candida overgrowth or other fungal challenge like fungus nails or dandruff would be wise to be very concerned about oxalate intake via the diet.
Consumption of green smoothies would not in any way contribute to improvement of health in these situations. The majority of people today suffer from gut imbalance and candida (yeast) issues caused by antibiotic and prescription drug use including the Pill. This renders a high oxalate diet which includes frequent green smoothies an unwise practice for virtually everyone.
Does Cooking Destroy Oxalates?
What about cooking the greens first? Would this reduce the risk of oxalate overload and make consuming greens safer?
Not really, because oxalates are extremely stable. While cooking high oxalate foods and discarding the cooking water does reduce the level of anti-nutrients, it remains quite high.
Green smoothies are usually consumed frequently by those who swear by them. As such, a light steaming of the veggies first would not make a significant difference over the long term if they are consumed regularly. If you consume green smoothies only occasionally, however, a light steaming is a good idea. This practice adds a degree of safety to the process. Other tips for preparing safe smoothies are contained in this linked article.
Healthier Alternatives to Green Smoothies
The best course of action for health, then, is to opt out of the green smoothie diet fad. This is especially important if you have any sort of gut imbalance or candida issues.
If you enjoy green leafy vegetables, be smart about it. Don’t overdo like so many in the health community are doing with the best of intentions. Enjoy green drinks in moderation in salads. Or, cook them and carefully drain and discard leafy green cooking water. Never use it in soups and sauces!
Be sure to serve cooked leafy greens with a healthy fats like butter or coconut oil. Avoid margarine or any factory fats synthesized with rancid and/or GMO vegetable oils like Smart Balance. Using natural fats will facilitate maximum absorption of minerals.
Another option is to drink raw cultured vegetable juice or eat raw cultured vegetables. Not only will you get enhanced nutrition from the culturing process which adds enzymes and nutrients, but you will also get a beneficial and therapeutic dose of probiotics to help balance gut function and improve digestion. It also suppresses fungal overgrowth like candida.
Wheatgrass an Excellent Alternative!
Another option is to do shots of fresh, green wheatgrass juice.
Wheatgrass juice is very low in oxalic acid.
Here is a link to my favorite green juice recipe using wheatgrass and ginger. It is safe to drink regularly, daily if you like, instead of green smoothies. It is also an excellent drink for gently detoxing before pregnancy. The ginger assists with morning sickness issues too if you are already pregnant.
What to do if a Green Smoothie Diet Has Already Harmed Your Health
Are you already are suffering from some of the ailments described in this article? Do you suspect a high oxalate diet which includes green smoothies or a daily spinach salad may be the cause? If so, stop this practice immediately and consult with a holistic physician. You will likely need professional assistance to guide you on the road to recovery. Ridding your body of oxalate crystals that are potentially irritating one or more of your body tissues is no simple task! It is not advisable to attempt this protocol on your own.
Sarah, The Healthy Home Economist, author, Get Your FATS Straight
References and Additional Information
The Role of Oxalates in Autism and Chronic Disorders, William Shaw PhD
Top 4 Cleansing Myths to Watch Out For
I’m also skeptical of the author’s dismissal of alkalization. My father had severe heart issues and was on his death bed many years ago. He began to take “Natural Calm” a powered Magnesium supplement and juicing once every other day. His heart problems immediately decreased significantly. Whenever he starts to have issues, he begins to alkalize.
For the record, i’m not a vegan…I do best with moderate eggs and meat in addition to plenty of fresh veggies!
Never in soups?? I make soups for my family all of the time with rich bone broths and lots of veggies of all kinds including dark leafy greens…this is wrong?? I am so confused.
she’s not talking about veggies in general. Sarah is specifically referring to situations like cooking up a big pot of spinach. Toss the water after cooking it- then add butter to increase the nutrients.
Hi Sarah,
I have a problem finding a holistic doctor that follows the WAPF phylosophy. The few doctors I’ve seen over the last years just laugh it off. Any hints as to how to find one?
Thanks!
Me, too. Mine told me to stop eating all carbs and dairy products. How Adkin’s can you get? I don’t think so, thanks anyway. I’m a WAPF girl.
Great post! Look at Julia Child’s recipe for Spinach in Mastering the Art of French Cooking (or any older cook book)- she has you boil the spinach first, drain it, then cook it for a long time in a ton of butter- delicious! Or recipes for collard greens- cooked forever in a lot of fat. This is how people traditionally ate greens- maybe there was a reason for doing it this way.
I take the Body Ecology fermented greens drink. Does fermenting solve this problem? I trust Donna Gates to know what’s healthy. She isn’t a big fan of juicing in general.
Don’t probiotics and/or fermented foods neutralize oxalates?
That’s basically what I just read here in this article. It says that most people who have issues with oxalates experience leaky gut or gut inflammation. Magnesium binds to our oxalates and helps expel them. So, soaking our nuts and seeds are a good idea to break down the phytic acid that blocks our mineral absorption.
http://www.lowoxalate.info/
Green smoothies don’t make me feel better, but fresh juicing does. How come I always feel better after juicing or having a big leafy green salad, sometimes with eggs or meat?
I juice about 3-4 times a week and have for many years. I don’t look my age at all. I think perhaps the author is throwing some of the baby out with the bathwater here by suggeting all juicing is just as bad as green smoothie concoctions.
^ foods high in oxalate
There’s a bacteria called Oxalobacter formigenes. They live in the gut and eat oxalate. Antibiotics and other drugs kill Oxalobacter formigenes and doctors don’t know how to get more of them … but other probiotics may help.
My first reaction to this article was “fear mongering”! Please, do not tell people what to eat and scare them off healthy stuff when you don’t seem to know what you’re talking about! Totally dislike!
You have many good articles and arguments, but this one diminishes your credibility a lot …
Fruits
blackberries, blueberries, raspberries, strawberries, currants, kiwifruit, concord (purple) grapes, figs, tangerines, and plums
Vegetables (see Table 1 for additional information)
spinach, Swiss chard, beet greens, collards, okra, parsley, leeks and quinoa are among the most oxalate-dense vegetables
celery, green beans, rutabagas, and summer squash would be considered moderately dense in oxalates
Nuts and seeds
almonds, cashews, and peanuts
Legumes
soybeans, tofu and other soy products
Grains
wheat bran, wheat germ, quinoa (a vegetable often used like a grain)
Other
cocoa, chocolate, and black tea