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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
I think what it all really comes down to is genetics. If you have Hyperoxaluria or any history of kidney stones then it is possible that by consuming a large amount of oxalate rich foods daily can harm you. Everyone’s bodies are different, due to our genetic makeup certain things that harm one person may not do very much, if any harm to another. Reading through many comments on this issue from people, I have read about people who have been drinking green smoothies for over 5 years and never had any problems and feel great, and others who have had problems with kidney stones and had to lower their oxalate consumption. So based on this I do believe not everything is for everyone.
I drink green smoothies and have never seen anything but positives on this. I do switch up my greens though, I never do just spinach. I’ll do a week on one then I will switch it up with a different green leafy veggie. But I love the dark ones. I have read and experienced too much good to give up dark leafy greens based on any article. I am in tuned with my body and I choose my foods that way. Also no one in my family has ever had issues with kidney stones. I really believe if you have a family history of it, or your body is just more susceptible to it then you are it risk from way more things you ingest and green smoothies are not the only thing that is going to get you.
Different strokes for different folks…eat what does YOUR body good…listen to your body before you listen to any article whether it is for or against…
Ok this is the absolute perfect reminder that anyone at all can run out, sign up for a blog account , come up with some catch phrase name like healthy home economist or what have you and start writing articles. That does not mean that you take them for being factual information. I am appalled that you Sarah, would post garbage like this up here. And then to whine publicly that the mean people are saying mean comments, and you felt the need to show your kids (are you trying to guilt-trip us?) is ridiculous and shows your immaturity and lack of professionalism. I ask that people take your entire blog with a grain of salt and read it with the knowledge that you are simply a regular joe who decided to grab a “virtual pen” and start gabbing. Do you know what you are gabbing about? No.
I am certain you have lost some blog followers over this one. Get real woman.
To all the haters; I have this great recipe for you:
morning, drink 1 pound of rhubarb smoothie
evening, mix 1 pound spinach and swiss chard
ps. don’t add any dairy product to the smoothie, if you must substitute I recommend almonds..
pps. drink these smoothies every day for as long as possible, it’s better than SAD and therefor healthy..
This all sounds so silly to me. If you’re getting stones from too many green leafy veggies, you are probably not drinking enough water. Won’t drinking plenty of water flush it out of your body before it forms stones? That’s what I’ve always read about kidney stones.
Really? Because eating a green smoothie is no different than having a small side salad at lunch…except it’s blended. This article is the most ridiculous thing I have ever read.
how come there wasn’t an argument about: diabetes, high blood pressure, obesity, stress, heart disease, arthritis, cancer, smoking, processed food, etc., i mean how bad can blended leafy greens and organic fruit be for you? every time i drink a smoothie vs. a soda or high fructose fruit juice or cookies…………this has to be a government funded sight. i live in a diverse metro area and for the next two blocks: chinese food x 3, burger king, mcdonalds, pizza shop x 2, fried fish stand, dunkin donuts and a rite-aid which has sold out of prescribed high blood pressure medicine twice since ive been on it.
all they really need to do is take some calcium citrate and magnesium citrate with each green smoothie–the calcium and magnesium will complex with the oxalates, making them insoluble and unabsorbable, and the citrate will also compete with any left over oxalate for absorption. It is an issue for people with kidney stones, candida overgrowth or chronic fungal infections, and some others–but supplementing calcium and magnesium citrate with green smoothies (and spinach salad, chocolate, or other high oxalate foods will prevent absorption, which is a good thing to do.
This article completely disregards the existence of biochemical individuality—the fact that each of us has different requirements for nutrients and TOLERANCE levels for so-called toxins, whether they naturally-existing phyto-chemicals or creations of humanity. Not everyone who eats raw spinach regularly will develop kidney stones. There is something about the way a person susceptible to kidney stones processes oxalates that is different from those who don’t have kidney stones. I know people who don’t even eat oxalate-containing foods (they dislike vegetables), and don’t eat cocoa, who have kidney stones. I have observed that their diets are based on meat and starch and white bread, plus they drink no water. These foods are acid-forming to the body, changing the chemistry and allowing for the deposition of minerals in the kidney in those with genetic predisposing factors.
Oxalates are no more a poison than is corn (organic, non-GMO, that is). It’s the dose, frequency of exposure that increases the chance of ill health from oxalates, paired with your genetics. Obviously, elephants and other large herbivorous mammals have no difficulty with oxalates—their metabolism is designed to handle them without difficulty. I hope this article will not stop readers from eating their greens because they are important sources of nutrients.
All of these over the top reactions. Talk to a nephrologist. Get the list of high oxalate foods to avoid or consume in moderation with rotation. I found this info out when my FOUR year old was dealing with the pain of kidney stones that were calcium oxinate deposits.
Thanks to the author for giving information that isn’t mainstream or popular. Wish I had known how much harm I was causing my child when I thought I was promoting his health. Do we avoid all veg? NO! Is this author promoting that? NO.
I think the point is to educate and cause the reader to move forward with info rather than blindly follow a trend that can really damage the health of some people.
Keep calm
And do your research.
Thanks, author, for bringing this up. Glad to see I am not the only one who just didn’t know hidden dangers in these foods.
What a bunch of bull. Im a seasoned CrossFitter and consume my own organic green smoothies everyday, coupled with grass-fed/free-range/wild everything in the form of the Paleo Diet and Im fitter/healthier/happier than ever. Also you neglected to mention that oxilate deposits form when the overall diet is poor, in combination with a lack of hydration – this article is poorly opinionated.