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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
@ Rebekkah Smith – butter makes my muffin taste better too, does that mean it’s healthier now?? the hating I’m seeing here is on leafy greens, which is what I think has most people bewildered….
It’s amazing how we as human beings can zero in on one particular item in an article and
leave out the rest. I quote from Sarah’s article “Frequent consumption of large quantities
of raw, leafy vegetables….” Note “frequent” and “large”. Please, people, she didn’t say “never” eat green veggies. Eat them in moderation. Don’t miss Sarah’s point.
define ‘frequent’ and ‘large’. This is the issue, people are not scientifically equipped (usually by choice because not everyone likes science) to understand what she means by “large amount”. You would have to eat like a horse to get sick from veggies. If you can’t break down oxylates, there’s a genetic issue, an issue with YOUR free radical levels, or your not getting enough water. One of these drinks per day will NOT hurt anyone. There is NO evidence to her claim to “stop” drinking these. Now, should we all just eat veggies on a plate at every meal? yeah! It’s better to get them the right way.. but she’s freaking people out and now someone will take this to an extreme and not feed their kids spinach anymore! This article, the specific way it’s written is completely irresponsible and anyone with a background in science (I have a biochemistry degree) knows it! She just lost ALL credibility here and that’s a shame b/c I think she genuinely wants to transform health in this country. SHE IS NOT A NUTRITIONIST and should NOT write articles like this without an EDITOR who has an ACTUAL EDUCATION. Reading Dr. Price’s book and research doesn’t qualify her as an expert in anything other than his book. Done.
Are you out of your mind? This is not Nazi Germany. Sarah can say anthing she wants to say on HER BLOG. Don’t agree? FINE. Don’t like it? FINE? But, you do not have the right to say to a free American citizen, “You should not write articles!” WHAT!? You must work for Monsanto who absolutely wants to STOP the dialogue! I think you may see the day that you are very sorry that you insisted that anyone who doesn’t agree with you should be censored. THAT IS ILLOGICAL AND IRRESPONSIBLE. Falls right in with the thought police… THINK!
I think Prime is just making an statement based on her education in this subject, which makes her qualified to do so – Sarah has in the title of her FB post “to opt out” from green smoothies and if I didn’t already know so much about this subject as well and read this article I would take it as I should stop eating and feeding my children green vegatables. Honestly, I thought this article was a joke at first, and then when I realized it wasn’t, thought maybe it was actually written by a Monstanto employee…
Couldn’t agree more, Watchmom3….this is NOT a fascist or communist country, though many of these raving lunatic commenters sound like they think this is the kind of country we live in. As though big brother could shut down or disallow any media that goes against allowable types of thinking. What really blows my mind though, is the fact that these people are reading this blog. If they aren’t following WAPF principles, why on earth would they be reading a blog like this? Personally, I think it’s just to cause trouble.
Watchmom3, I actually DO have the right to tell an american citizen anything I want b/c to your point, I have free speach 🙂 I can’t STAND Monsanto by the way and am on a mission to make all food labels state if they are GMO. My point is that if we TRULY and I mean, TRULY want HEALTH in this country, we HAVE to be responsible and THOROUGH. what GOOD does it do to share ‘health’ information that is NOT ACCURATE? Please tell me that. She, at this point, is no better than the FDA or Monsanto. So, sure she can write all she wants, but she has to understand that though people like me will NEVER subscribe (this nonsense got placed on my FB feed and SCARED people, MY friends who I’m protective over), there will be people MORE INTELLIGENT, and MORE EDUCATED than her. If she or her audience can’t take the heat, then I suggest you toughen up. She is NOT a health expert nor should she act like one. Had she said, ‘this is my opinion and has no research to back this up, nor do I really know any of the science behind this and I’m guessing at half of the information in the following blog so take it with a grain of salt”, then the people on here calling her BS wouldn’t be so fired up. Her poor followers will actually TAKE this advice and make themselves and their families SICK. I think she could have gone about this in a better, more accurate was and kept credibility.
-And you’re right, we SHOULD be able to write what we want. But I will tell you, if I ever start a blog about Auditing or Finance a pretend I know what I’m talking about, y’all are screwed! haha!! -I have the right to do it…but that would make me a FRAUD. 🙂
*speech
Anyone who wants to learn about exact amounts is free to do more research. If only those with formal degrees in nutrition are allowed to discuss nutrition it would be virtually ensuring that the industry-sponsored ridiculousness continues. I do not agree with every assertion that Sarah makes, but attacking her First Amendment right to make assertions on a blog she owns is kind of silly.
I am unaware of any instance in which Sarah has claimed to be a degreed nutritionist, so I am confused by all of the “Sarah is not a nutritionist” comments.
Excellent response, Nicole.
You said it best, Nicole: always the voice of reason!
Phew. So glad that people like you are scattered around this earth.
I was getting frustrated reading the comments. . . and then yours showed up.
Nice, Nicole.
“With all the knowledge I’ve accumulated regarding children’s health and wellness, I’ve become known locally as a kind of “Wellness Maven”. This was right up my alley, having come from a medical family where both my Father and brother are MDs. Through this blog, I am taking my lay role as health maven international!”
These are the Health Economist’s credentials…far from professional to be writing an article that involves being a nutritionist expert!
LOL!!
I have a degree in biochemistry and you should remove this blog entirely. It’s completely inaccurate and you are scaring people with total misinformation! You don’t state how much is “a lot” of veggies per day, you fail to mention our livers produce most of the Oxalate in our bodies anyways, you fail to mention that it’s actually CALCIUM OXALATE that causes kidney stones (not Oxalate alone) and there are 4 different types of kidney stones and calcium Oxalate is one. You would have been MUCH better off attacking SOY for the much higher concentrations of Oxalate and sharing how soy is everywhere in just about everything.
This is rediculous, inaccurate and you are not contributing to health in this specific article.
You ARE spot on about fats and real
Butter. Ill give you that.
Wow, this really struck a cord with a lot of people. I can understand everything in moderation and I am curious to learn more about this information. I can also understand Sarah’s point in regards to butter. We have lost the art of food preparation, good quality, grass fed butter is hard to come by, yet retains it nutrients. I am learning now, that my parents were amazing in caring for our health. They limited sugar, if we had fruit it was always with a protein and my favorite ‘food’ growing up was cooked spinach and liver. Raw veggies are ok to consumer in moderation, their cellular structure is hard for our body to break down, thus the reason for cooking them lightly….if they are cooked at a high heat for long periods, then yes they will loose a lot of their nutrient value…Sarah, in regards to green ‘powders’ you are correct, a lot of them there is no information on how it is processed or where it comes from, that is why its important to do our own investigation and only buy from companies that you know where and how their products are being processed. I have been taking a green barley powder for 7yrs and is has done wonders for me. I know where its grown (Organically so), I know how they process it (cold processed to retain nutrients and cut at the point that young barley grass HAS the most nutrients) it was created with the partnership of Dr Hagiwara, MD who spent his life researching Green Barley.
“cook thoroughly in lots of butter” What? lol!
I started GAPS awhile back and about 2 weeks into it I developed what I thought was a UTI but after trying all the typical home remedies with no success I began researching high oxalate diets. One of the things suggested on GAPS is juicing every morning. At first I felt great when I juiced but then after the pain started and I began to research oxalates I decided to stop juicing as that was the only new thing I had added in my diet. Everything else on GAPS I had already been comsuming for sometime. The symptoms definitely lessened after stopping juicing but it has taken me months to literally get them to disspaear. I love what the GAPS diet has done for me but I am very careful now not to include high oxalate foods if I juice.
I think if you aren’t drinking these smoothies in large amounts and rotate the types of greens then you should be fine. Like others said, listen to your body. And raw butter on the veggies sounds delicious and healthy. Why all the butter hate?
Thanks for sharing learned somthing new..