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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
Yeah, I agree with Elizabeth! People get very uncomfortable when someone questions their beliefs. It takes courage and honesty to do that. I can’t believe this topic could be so controversial. Again, I thought they were healthy, but the risks outlined in this post really make sense, and I appreciate the information!
Oh for goodness sake so you suggest soaking things in butter instead.. butter which has been proven to cause severe issues.. and if not raw dairy butter the molecules are burst ( during pasteurisation at high heat) leaving them unable to pass through the teabag structure of the liver correctly. Even organic butter is pasteurised a very dangerous practice so unless the butter is raw and organic forget this advice!!!!! You would need to consume a large amount of green smoothies per day for it to be harmful as for the 1 in 5 people.. thats 20% of the population that have these issues. way more than this are affected by antibiotic, female growth hormone ridden dairy… before you suggest butter please re-think your advice. WAY more than 20% are allergic and have issues with dairy SIGH!!!
If you have read this blog for any length of time most of know she is referring to raw butter from pastured grass fed cows. we searched and found our source as everyone should…
Aren’t spinach and beet greens really the only “leafy greens” that are really high in oxalates? I thought kale was actually quite low.
Great post, Sarah! Thank you for sharing this information. Who knew people would be so shocked or so defensive/arrogant/mean-spirited about their spinach? Popeye made it look so appealing…
I doubt your readers are the kind to be mislead by every new diet fad or controversial information, as your critics implied. (It was awfully condescending of them to do so.) Instead, it will hopefully spur some more research and healthy, yes healthy (not bitter, like leafy greens) discussion.
I am curious, though. What was the diet of that 2000 year old mummy like? Following that clue might give us a better idea of the true culprit for the high oxalate toxicity. I am not convinced that raw crucifers are wholly to blame, though I’m sure they could play a part. I guess I’m more of the moderation mindset, though I must admit, I tried and hated green smoothies. Scientific permission to eschew them is just a bonus. 😉
Even more reason to skip green beverages:)
In a recent article you mentioned that green smoothies should not be consumed by anyone who has a candia. I have always, even from child hood had dandaruff, I do not drink smoothies of any kind, but I do eat a lot of green veggies, mostly Baby spinanch in a salad. Could this cause oxalation, thereby make dandaruff worse?
thehealthyhomeeconomist, I also want to add that you went out on a limb in writing this article. If you were trying to lead people astray (as a lot of people here are claiming), you would NOT have written this and gone against “The Sacred Cow of Green Smoothies.” Instead, you would not have polarized yourself and would have written to the masses who truly believe that green smoothies are the way to go. Thank you for taking risks and bringing up questions that the fad-diet gurus are not posing.
Sensationalist garbage…
I think it is a little ridiculous to attack green smoothies of all things in this world that are absolutely and 100% terrible for your health. I’m not sold on this. A green smoothie is basically a salad condensed… So we should stop eating too many salads and greens and plants and opt for??? What? What is the better option here? Instead of a green smoothie people should eat bacon and eggs for breakfast? I agree with Elizabeth above to say they are devastating to your health is ridiculous. I’m suprised you posted such an article on your Blog…I might have to unlike your page too.
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.
BRAVO…
I would think the sharing of information that may help people avoid the agony of kidney stones and vulvodynia would elicit gratitude and appreciation.
Prime I wish I could shake your hand. We should do lunch sometime. I know this great smoothie place that have these butter, spinach, and kale……..
Beth, she had the chance to share ACCURATE info for those poor people who do suffer from kidney stones but she totally failed.
@ Cheryl I e-shake your hand too, thank you! I just see so many poor people who this is not their area of expertise (b/c maybe they can’t stand science and love say, art, math etc) who will actually BELIEVE HER!! And they WON’T do their own research b/c they don’t LIKE doing research. That’s what experts are for. This is a controversy with the blogger world because in REAL LIFE it would be ILLEGAL to give advice like this without a certification. I get she isn’t claiming to be a nutritionist, but she is ACTING like one. I could have a blog about automobiles and tell everyone to put grape juice in their engine, sure! But that would make me a fraud and an idiot acting like I’m an expert in an area where I’m clearly NOT. This got thrown on my FB feed and scared a few of my friends which is why I’ve chimed in so much. I wish we could have that butter, kale, spinach, broccoli smoothie! -with a side of grape juice LOL
Thanks Cheryl!