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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
Thanks for the info on the green smoothies. Do you think people with gut imbalance or candida should avoid oxalates in general? I am considering the GAPS diet and the book does not really touch on this issue.The suggested smoothie ingredients do include these but are not based on these. Also, when there is no gut imbalance what is the safe amount of these greens to consume in smoothies on a weekly basis?
Thanks writing this article. A low/moderate oxalate diet has improved my overall health and my children’s health tremendously. My mom has chronic kidney problems and even had a kidney removed about 30 years ago. It was full of oxalate stones. If only she had know about oxalates. It’s not just green vegetables, though, it’s also coffee, chocolate, wheat, legumes. For more information, check out this incredibly well researched web site:
http://www.lowoxalate.info/
And if you’re curious about whether or not you have an oxalate problem, consider these signs:
-was your mother given lots of antibiotics as a child/young adult?
-do you have mysterious bruises on your shins?
-do you deal with yeast overgrowth?
-do you have joint pain or headaches in your eyes?
I don’t think green drinks are fadish at all. In our fast paced lives, it has just become a convenient way to consume nutrients. If anyone is concerned about oxalates, you DO NOT have to stop drinking your tasty green drink! Just use Spirulina, Wheatgrass, Barley Grass, or Chlorella. Super nutritious and especially in powder form, very concentrated nutrients there. That is what we put in our green drinks b/c it packs a more nutritional punch than leafy greens even! We also like to add Beet Root Powder, Bee Pollen, Maca Root Powder, Bilberry Fruit Powder, etc. Very yummy and better than a multivitamin any day!
Nickole
Wow! Thanks for the green light to forget about this approach.
I am behind Sarah on the reasoning to not include oxalate heavy greens, but I feel like the other greens options (romaine, spring mix, green leaf lettuce, red leaf lettuce, etc) were ignored. I think more people would have listened to the message of the article if an alternative had been given, because let’s face it, the majority of us still need to eat more veggies and smoothies can be an easy way to do that.
but I appreciate your bringing up the topic
A bit of disagreement can be productive 🙂 I agree that green smoothies are not a traditional food and they could be detrimental for some people. And perhaps the consumption of this drink in the form you describe is sometimes a reactionary practice rooted in fear and misconceptions….However….I am not a fan of blanket statements….Some people obviously benefit from these drinks…We can emulate traditional cultures and that is wonderful…but we are dealing with major amounts of toxicity, both physically, spiritually, and emotionally in our modern society…Our modern-day needs and practices can not possibly begin to come close to what traditional people were dealing with so I think discounting a practice because it is not a “traditional practice” is not always appropriate….I personally benefit greatly from juicing fresh organic veggies and organ meats once or twice per week. Were there any traditional cultures that did this? I’m not sure..but I know it works for me. Each person is unique and should observe their own body and not follow dogma….
@Jill I respectfully disagree. Based on the reading I’ve done on oxalates and the fact that nearly everyone has some sort of fungal issues from gut imbalance (fungus produces oxalates which the body has to deal with), I feel that the majority of people who are addicted to green smoothies and consume them frequently will eventually suffer chronic health challenges from this habit. For some, it will happen in a few months, others a few years. Others, perhaps 10 years. No traditional culture EVER consumed their greens this way and those who are consuming these huge amounts on a frequent basis are unwittingly engaged in yet another modern day health experiment.
You cite one article, Sarah, written by a doctor who has done independent research and has developed conclusions based on that research.
http://www.westonaprice.org/food-features/the-role-of-oxalates-in-autism-and-chronic-disorders
The article, whilst entertaining, doesn’t really read like a research paper: for one thing, there is no list of sources (research studies) to substantiate his conclusions.
The research done by research teams around the world appears to be barking up a completely different tree with regard to the causative factor in calcium oxalate formation:
http://jn.nutrition.org/content/130/4/886.full
http://jasn.asnjournals.org/content/15/12/3225.full
In this list of studies, I see none that implicate green-leafy sources of oxalate as a causative mechanism in calcium oxalate formation in susceptible individuals:
http://jcem.endojournals.org/content/66/1/140.short
I find it interesting that in this day where the Standard American Diet – which has been inculpated as the primary cause of western civilization’s deplorable health status – an article such as this (with only the above article as supporting evidence) should stand as credible proof that eating raw leafy green vegetables is definitely bad for you.
And overall:
Recent studies of vegetarian diets and their effects on morbidity and mortality are reviewed. Vegetarian diets are heterogeneous as are their effects on nutritional status, health, and longevity. Mortality rates are similar or lower for vegetarians than for nonvegetarians. Risks of dietary deficiency disease are increased on vegan but not on all vegetarian diets. Evidence for decreased risks for certain chronic degenerative diseases varies. Both vegetarian dietary and lifestyle practices are involved. Data are strong that vegetarians are at lesser risk for obesity, atonic constipation, lung cancer, and alcoholism. Evidence is good that risks for hypertension, coronary artery disease, type II diabetes, and gallstones are lower. Data are only fair to poor that risks of breast cancer, diverticular disease of the colon, colonic cancer, calcium kidney stones, osteoporosis, dental erosion, and dental caries are lower among vegetarians. Reduced risks for chronic degenerative diseases can also be achieved by manipulations of omnivorous diets and lifestyles.
My mantra is that we are all different…..some are going to feel great on green smoothies and others won’t….there is only controversy when one believes that what is right for them is right for everyone else….now that is silly!
Holy cow! Where were you two years ago when I had rash covering my hands and arms? 🙂 Thank you for this post! I am extremely sensitive to high oxalate foods and it was very difficult to figure out on my own. Some of the only good info I found was through Great Plains. I eat WAP with low oxalate, low sugar juicing and I am still having issues. I do the GAPS diet but I get migraines and fatigued. I had a fecal test done and it found no candida so I dropped that idea until recently reading Gut and Psychology Syndrome and it said they are not accurate enough. Do you know what test I should get? What would you do if you suspected candida and had terrible symptoms everytime you tried to do GAPS diet? Sorry to bug you with questions but you are one of the first people I’ve found that knows about this. I have to educate every doctor I go to and they look at me crazy. No I am not expecting doctors to help me. I am only using them for testing to figure out whats wrong but your post confirmed my feelings about candida over again. My doctor suggested nystatin too. Any experience with that? I was thinking maybe in conjunction with GAPS it might help me get ahead. I really appreciate your post. It seems some are not willing to accept this idea. Already getting backlash on it on my Facebook page.
April – I can’t address your candida questions, but I can say that if you are following a truly low oxalate diet (GAPS or no), it is possible that you are “dumping.” That is, experiencing the effects of oxalate detoxing. Because oxalates so readily bind minerals, they can cause a whole host of symptoms – fatigue and headaches among them. I have had both when oxalates are tying up all of my minerals, and I combat it with supplements, since I don’t tolerate dairy well. However if you’re not a fan of supplements, GAPS-legal dairy might be helpful to you, as might raising your oxalate intake just a bit – enough to signal the body that it’s time to stop dumping oxalates into the bloodstream. As with everything, this is individual, but it’s recommended that you have at least 40-60mg of oxalates per day in your diet to prevent constant dumping.
I hope this helps!
-Michelle