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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
Oxalates are going to be present in varying amounts in all greens. They are in there and act kind of like a mild poison, to keep you from eating too much of any one green.
The key is moderation and rotating your greens.
That is well put.
Thank you for sharing.
Show me the science.
Grace is your comment in response to Esthela’s comment?
Space here does not allow for all the data, but you can get the rest of the scientific information on the oxalic acid from Dr. Walker’s book “Fresh Vegetable and Fruit Juices” pp. 52-57.
Dr Walker became seriously ill and healed himself with raw vegetable and fruit juices. He was a scientist and founder of The Norwalk Laboratory of Nutritional Chemistry and Scientific Research in New York.
Links to articles on the benefits of oxalic acid:
OXALIC ACID THE CURE FOR CANCER
“Having adequate levels of oxalic acid in your blood eliminates all abnormal cells effectively with no harmful side effects. This is God’s Poison With Purpose. If you seriously look into every alternative cancer cure that shows some success, you will find the foods, herbs, grasses, and teas they suggest all contain high amounts of oxalic acid.”
I like Dr. Walker’s scientific research best of all for his common sense.
Yes, I was referring to the content of the article, not to your comment. Sorry for the confusion. I think this was a very irresponsible article to write without citing evidence whatsoever.
There is overwhelming scientific evidence for the benefits of leafy greens, fruits and vegetables if you want to pour your self into all the scientific data. Ronald Ross Watson and Victor R. Preedy have conpiled extensive scientific research data in their book “Bioactive Foods in Promoting Health, Fruits and Vegetables”. The title for chapter 26 is “Spinach and Health: Anticancer Effect” writen by scientists from Japan. This is not fun easy reading, it’s just hard scientific facts. Some of the processes of these leafy greens have been patented like Fenugreek extract to cure asma, inflamation, diabetis. You can go to US patents on line and see this information on fenugreek. The extracts are a concentration of the plant’s healing properties which in most cases are high in oxalic acid.
I am not saying don’t eat your raw, organic butter and your grass fed meat, many have healed and thrived with these foods like Jordan Rubin, but I just want to put emphasis on the fact that we all know these green leafy grasses high on oxalic acid are the ones that give health and nurishment to your meat, milk and butter.
There is much conflicting information and we just need to use some common sense some times. What you do in this blog is good to help sort and evaluate things out. We are all in the search for what is best. I know your intenions are to help. Keep up the good work and may the Creator of the universe bless and guide you in all that you do.
Thank you for the awareness on the matter, which is as serious as you discribed it when you eat large amounts of cruciferous greens that have been cooked. I have done some research on raw food and of course the oxalic acid concern always comes up. What I have found out is that oxalic acid is really bad for you if you cook these veggies and eat them in large amounts, but if you eat them raw they are acctually beneficial. The oxalic acid from live raw foods is important for proper paristalic motion and for mineral absortion. The key to balance is to rotate all your raw greens and eat a large varitey of them in thier organic, raw live state. You can find more information in Dr. Waker’s book “Fresh Vegetable and Fruit Juices”. Dr Walker is considered an authority in juicing. Here are some sections on oxalic acid from his book pp. 56, 57: “Organic oxalic acid is one of the important elements needed to maintain the tone of, and to stimulate peristalsis.” “… the oxalic acid in raw vegetables and their juices is organic and as such is not only beneficial but essential for the physiological functions of the body.” “The oxalic acid itself, when converted into an inorgnic acid by cooking or processing the food, it often resuls in causing inorganic oxalic acid cristals to form in the kidneys. It is worthy to notice that the minerals in our foods — iron, for example — frequently cannot be assimilated and used completely if they have become inorganic through cooking and often prevent the utilization of other elements through chemical and other action.” “It is well to bear in mind, therefore, that as the organic oxalic acid is so vital to our well-being, the fresh-raw juice of the vegetable containing it should be used daily to supplement the eating of these raw vegetables includied in our daily salads.”
Thank you…exactly correct information…Scientifically based unlike what is in the article which totally confuses people. Thank you
Hey Sarah, Last time I checked, cooking veggies in butter is quite counterproductive and a completely ridiculous… Where the heck did you get your information. Hello… Read the China Study, it just might teach you a thing or 2…
Meghan –
http://www.tendergrassfedmeat.com/2011/06/14/in-defense-of-nutritious-delicious-grassfed-butter/
Kat, since I’ve seen you write this a couple of times now, the word is digestive “tract,” not track. And sorry to say this, but since you went there first…Sarah isn’t exactly the picture of health either.
oops my mistake, I actually did not double check before posting. indeed i am quite aware that its digestive track. But may I ask you? is that the best thing you had to say regarding the post?
And what do you define as healthy? She looks quite healthy to me. She is not puffy, looks like she is at a healthy weight for her body frame,etc…again I am a bit puzzled that all you had to say was in regards with a typo and commented on Sarah’s look?
The reason i mentioned Victoria was because she admitted it herself but also because she actually is the one who goes on about how people should be drinking green smoothies…This fact actually has a lot of raw vegan (big on greens) quite puzzled…
But yeah i will give you that, next I will double check before I post anything that scientific terms are actually spellt correctly. Thanks for pointing it out!
Looking forward to hearing from you (with a bit of substance this time I hope rather than commenting on people’s spelling 🙂 )
Again what a shame, someone who chooses to quote Walker….Again his work is based on what I would call emprirical studies at best….I think it’s great that people want to make this world a better place and help people improve their health but is it helpful to give them advice based on poor science?
Again this article written by Sarah by no means suggests that people should go and binge on junk foods rather it gives the reader more information so people can make informed choices. Empowering!
Good luck 🙂
is a better explanation of green smoothies. Where are the resources for backing up this article?
I think this post is absolutely ridiculous. Everything in moderation people! INCLUDING green smoothies. Why would so many people feel so good after drinking them day after day, they are fine, there is no reason to freak out about green smoothies!!! There is so much more evidence that points to the fact that greens and green smoothies are beneficial to our health than not. Decide for yourself but I for one am going to continue to drink my quart a day! 🙂
Actually there is…Open any books on anatomy and physiology and you’ll see that humans cannot digest cellulose (essential components in greens)…And the evidence that ‘shows’ that green smoothies work are based on empirical studies (if I can even call it that) but no real scientific evidence.
When I look at say Victoria Boutenko (who coined the term green smoothie, however it was first used by Ann Wigmore) I truly wonder if greens are the way to go….I am not trying to be offensive but she does not the perfect picture of health. Most importantly as I have mentioned it in another comment, the people ‘selling’ you the idea that greens will change your life base the core of their argumentation on the following: look at cows and gorillas they are strong and muscular so of course we can get our proteins from greens because that’s what they do….
Well again should I have to mention that cows and gorillas have a digestive track completely different of that of us humans? Cows have four stomachs and can digest the cellulose contain in greens because their digestive system is based on fermentation. Again this information is out there, just look for it! And I think that a nutritionist who comes up with these kinds of arguments to sell you greens, is a disgrace! I am quite sure she did not learn any of what she sells in her book when studying nutrition at Uni…Like a lot of nutritional gurus in the raw food community, she got it all from Arnold Ehret and Norman Walker’s books published last century which contain no scientif evidence…Read them! I have! You will see that all these nutritionist choose to discard what they have learnt in their degree to instead focus on the information contain in these books. Probably explains why every single book out there in the raw food workd is the rehash of someone else’s.
If people feel good when drinking green smoothies it is certainly because of the fruit…lso what if before introducing the green smoothie they were instead having a breakfast of cereals or other grains, inorganic ultra pasteurised milk,etc…? Of course they are going to see a difference!
Just do your own research before saying there is no evidence of this or that because there is….
All the best 🙂