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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
Due to being brought up on canned food and the very worst sort of SAD diet, I have a long history of fungal problems (40 years worth – I am 59) including IBS, bad facial complexion, severe dandruff/bleeding scalp, skin rashes, nail infections, gallstone/cholocystitis, nasal fungus infections and other herpes-like lesions that heal when treated with antifungals like Naftin, vaginitis, and severe vulvodynia. More than once I was given months of massive doses of liver-compromising Diflucan (200mg/bid). 🙁 I recently lost over 100 pounds on a superfood-laced green smoothie-based diet. During that time I also strictly avoided sugar and processed starches. Many of the above conditions cleared up beautifully, including horrible fibromyalgia pain. Within months of reintroducing sugar and starches to my diet ALL of those symptoms returned with a vengeance and the weight started to pile back on, even though I continued to drink a reduced quantity of green smoothies daily. Our caveman ancestors, without benefit of water-tight containers and a couple of weeks to kill ALWAYS fermented their greens before putting them in their mouths? Puh-lease! Could you possibly use you time and talent to help determine how to undo the oxalate damage done by processed foods instead of wildly bashing something as beneficial as raw greens?
Nothing wrong with raw greens. I am in no way bashing them. I am bashing the foolish and misguided practice of stuffing large amounts of raw leafy greens into a blender and making a green smoothie with them day in and day out. You will pay for this ridiculous habit with your health one way or the other.
Kidney stones is the tip of the iceberg and folks with fungal problems have an oxalate problem already which makes reducing dietary sources even more important as explained in the article.
I also forgot to mention that i am shocked at how many rude comments there are. There are better and more appropriate ways to express discontent.
And as well, for those who may not have heard of it, the GAPS (gut and psycology syndrome) Diet (way of eating-not fad) is a good resource to research as it comes from a doctor who has devoted so much time to this area.
Many blessing t all those who are trying to sort out this information as i am.
Hi Sarah, I’m wondering how you feel about the Gerson Therapy for cancer? It is a heavy duty juicing healing protocol. I believe carrots are the most juiced though. I was under the impression (even Dr Natasha Campell McBride requires juicing for GAPS) that juicing was a detoxifier and green smoothies are a descent source of vitamins and minerals in their whole form? Are all produce to be cooked in fats? I feel so good after I eat a salad, green smoothie or juice, how often would you say is ok? Thanks! And great responses to some of these very negative and accusatory comments as though you were beheading kittens! 🙂
Vegetable juicing is proven way to detoxify the body no doubt about it. However, if continued for long periods of time with high oxalate veggies this can lead to major issues. There are other holistic cancer treating protocols that incorporate the positive aspects of juicing but avoid the pitfalls which it is beyond the scope of this comment to go into.
I think “scope” is an important point after reading through many of the comments on this page.
Should a blogger really be expected to write an entire 1000-page biochemistry textbook every time they open their mouth? My guess is that would probably impede the spread of information which could be helpful to certain people doing certain things in the name of health . . .
Sarah,
I have been told by my D.O. to not eat fermented products right now but to have a 50% raw diet. I like spinach and mixed greens. I do not have smoothies every day any more, but give them to my 2 boys. I eat a lot of broccoli and cauliflower too, cucumber, asparagus etc. ARe those included too as oxalates. No carrots or veggies that are sweet!
I have candida in my blood and so was staying away from too many carbs, too much fermented foods, cheese, sour cream, homemade pickles etc….. No yeast products and gluten free, not much left to choose from except raw milk and other veggies
Victoria Boutenko claims that it is very important to rotate greens by using a large variety of leafy greens.
What an irresponsible alarmist article! She essentially copied the scary parts from the source article listed at the bottom and conveniently left out facts like “about fifty percent of oxalate comes from the diet and the other fifty percent comes from what your body makes itself.” Also, the original article mentioned calcium citrate as a way to remove the harmful effects of oxalates. She forgot to mention that too because her goal wasn’t to inform you, it was to scare you! Just don’t make spinach, soy protein or any other food rich in oxalates your primary food source. Removing raw kale or spinach from your diet because there is a small chance you might get a kidney stone is a disturbing recommendation.
I hardly think fear was what Sarah was going for when she wrote this blog. As someone who struggles with Candida and kidney stones, I appreciated the information.
Maybe many of you don’t realize the HUGE quantities of smoothies people are drinking every day as meal replacements. It’s ridiculous.
i was intialy captivatd by the title of the article and then shocked by what i read in it. i suppose eating too much of one thing and not balancing it out with other healthy things is logical. i have been in a health struggle for the past 3-4 years trying to go from being overwieght/obese to a normal/healthy wieght so as to not put any extra pressure on my body and organs. i am still tying to understand how to lose wieght and stay healthy at the same time. there are so many ‘schools of thought’ on this topic and none of them agree. i have listened/watched all of the WAP vlogs and recorded seminars i can get my hands on. there are indeed qualified doctors and scientists who can validate the information they are presenting. i am inclined to stay an avid follower of WAPF (incuding Sarah and Sally F.) for the value they give me in my journey to health. i long ago gave up paying attention to mainstream media that wagon-jumps one health fad for another; all neglecting some health component or another.
Sarah, i do have concerns though. Have you ever addressed (an article?) how an existing overwieght person can lose weight steadily and maintain that weight loss using the WAPF principles? I am concerned that i will have cosume large amounts of fat to stay full and keep me from getting hungry and eating every 2 hours. Especially in light of this blog about cutting back on greens (salads) and raw veg (my fav). The only thing i know for 100% certainty is that the more i know (and learn), the more i don’t know. It is very disconcerting to say the least.
I am just tying to be provide the healthiest home i can for my family and myself. I have a husband who requires lots of calories due to his size and work environment, and 2 growing boys 7 and 4 (quite lean) who also require lots of calories throughout the day. I often fall back on quick processed foods like crackers and granola bars to fill in the time between meals. When i have them, raw veggis are also offered and this info adds to my confusion.
Please, please, HELP!!
For those who experience good or great results with certain ways of eating, it would stand to reason that if a food, even a healthy one, makes you ill you would stop eating it or at the very least, reduce/limit/eliminate its consumption based on our individual circumstance. an ounce of LOGIC is worth a pound of cure. 🙂
Carrie you need to try Diana Schwarzbein “4 square meal” ideas mixed with WAPF ideas and get the carbs under control. Balance is important as well as nutritional foods. Keeping fats, protein, carbs and low/no carb vegetables all in balance for your activity level is easier than you think. Children have different nutritional requirements. Realizing most of my food was carb based has really changed my life.
Carrie,
I empathize with your situation. I had very severe health problems, mainly due to excessive weight. I ate a whole foods, mainly organic diet. I didn’t eat packaged or boxed food at all. I literally exercised two to three hours a day, and my weight would not budge.
Finally I got the book titled “The Glycemic-Load Diet: A powerful new program for losing weight and reversing insulin resistance” by Rob Thompson. The change was really simple. I cut out all GRAINS from my diet and all sugar. I walked 30 minutes every other day. And I dumped forty pounds very quickly and easily, never to have gained it back. I also stay away from high glycemic foods that cause insulin spikes.
The book explains how, for some people, grains and sugar are like a toxin to them. I must be one of them because if I eat grains or sugar I will immediately gain weight. The scale the very next day goes up! It’s quite bizarre. Nothing else I tried worked. I have read about others following what is called a “Paleo diet” (Aka Stoneage diet, primal diet, caveman diet) and accomplish the same.
I was pre-diabetic, obese, had peripheral neuropathy and a plethora of health ailments. I was even on medication for the pre-diabetes. I no longer deal with these health issues and I no longer take medication for pre-diabetes! All I did was simply cut out grains (including corn), sugar, and high glycemic fruit/veggies, and walked thirty minutes every other day. I have read about many folks that have reversed out disease by doing the same or similar.
Today, I have taken it one step further and I follow the Weston A. Price Foundation and traditional eating (I also juice greens) and I feel it has contributed greatly to the improvement of my health in regard to other ailments I am faced with… but I still don’t eat grains or sugar (although I do use maple syrup and raw honey sparingly on occasion).
I get my recipes from Sally Fallon’s “Nourishing Traditions” cookbook. The home-made chicken stock, fish stock, kefir, beet kvass, sauerkraut & other fermented veggies are all daily staples in my diet, as is raw, grass fed butter. The organ meets are weekly staples in my diet. I also juice greens daily (I do not juice high oxalate greens).
Sarah’s videos are very helpful and informative in terms of how to prepare foods the traditional way. If you haven’t seen the video portion of her site, check them out!
Best of luck to you.
That book is available here:
http://www.amazon.com/The-Glycemic-Load-Diet-reversing-resistance/dp/0071462694/ref=sr_1_1?ie=UTF8&qid=1337875693&sr=8-1
http://www.amazon.com/Nourishing-Traditions-Challenges-Politically-Dictocrats/dp/0967089735/ref=sr_1_1?s=books&ie=UTF8&qid=1337876946&sr=1-1
Wow, Sarah, there is sure a long list of comments! I, for one, would love to learn more about this issue. Would you consider writing some more on this subject so we can better educate ourselves on this touchy topic?