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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 am not surprised by this! I have never made a green smoothie in my life because they sounded repulsive to me. Another thumbs up for listening to the body. 😉
Seriously though, I do like some kale or collard greens, well cooked, and dripping with bacon grease! Grandma did it right… with a little dab of Tabasco or vineger splashed on them at the table. WAY more digestible and tasty too.
Carrie — I feel sorry for your body. Your poor poor colon.
I don’t know…I’m going to have to do more research on this. Definitely not convinced, especially if there is only one source listed. I try to eat 2 cups of spinach daily (never tried it in a smoothie, usually raw or sauteed). I find it odd that spinach is touted as being one of the best “power foods” rich in almost everything, yet it’s dangerous for my health.
I liked a previous comment that if we don’t have any bad symptoms, this probably doesn’t apply to us.
Aye aye aye, it makes me wonder what people even eat anymore since almost every food is of someone’s health concern!
Stop the madness. This is titled to provoke commentary and each comment
moves the blog higher to the top of a search. Now it’s like 3rd or 4th if you search for green smoothies. Green smoothies is not on any list as the number 1 killer. Diabetes, heart disease and cancer are real problems. Obesity hello. Just use logic and reason when consuming to much of anything (including loaded blogs) but certainly eat more veggies then carbs and meat. Sally I totally respect you as a viral marketing person. I will use the same tactics clearly it works. It has been working since Punch and Judy. Hats off to you and your talent. Cheers. This is a tasty green smoothie right here oh no wait.. maybe a cup of butter and some beef broth so my vagina doesn’t hurt during sex or I could have candida better wait to drink that smoothie.. Green smoothies are great and I like them when I forget my salad or just am not in the mood to eat one.
Bravo on recognizing some of the suttle/covert reasons for why this bog post was written.
Yes I agree it is one-sided / misleading info. I have done my research on Green Smoothies, so should everyone, (instead of blindly following one source).
Green Smoothies are great and rotating the greens is one form of addressing the oxalate issue. The benefits outweigh the risks.
For every type of food there are some groups who are at risk. That doesn’t mean that it is bad for everyone who consumes it responsibly. Aside from that, personal experience tells me it is good for me, but I cannot speak for everyone because every health history is different,
One of the largest bodies of research into vegetarian diet in general is Dr. Campbell’s “The China Study” which conclusively proves the overwhelming benefits of a vegetarian diet.
With all due repsect, WHAT A LOAD OF CRAP! Eat your greens with butter?? Skip green smoothies altogether? Um please don’t listen to this guys!
RIIIIGHT! Cook the nasty LIFE right on out of your spinach and then… SLAP SOME BUTTER ON IT!!! Now THAT… is a solution… especially if you don’t suffer from such rare dis-ease! It’s one thing to make a decision for ones self but to try to re-color and SELL your beliefs to others via catchy titling and scare tactics… a bit much don’t you think???
Why is it you can smoke a pack of cigarettes a day and no one says a damn word but whatever you do don’t eat a lot of fruits and vegetables! That’s unhealthy, give me, a freakin, break.
Is this some kind of disinformation website to confuse people? I don’t care what someone’s credentials or education is. You teach people crap – like the schools do nowadays – and give them a degree and they think they know something and pass the lies on to others, and gullible people believe this stuff.
We need enzymes and enzymes come from raw fruit and vegetables. Also, do some research on dairy and meat, they have been linked to cancer and so many other diseases. Why do you think that holistic cure for cancer to be a vegan and eat a lot of raw fruit and veggies.
The main point of this article makes NO sense. Most people are not drinking green smoothies even once per day. Americans do not eat enough fruits & veggies. Green smoothies help them eat more. Unless you are drinking more than 5 or 6 green smoothies a week, there should be no reason to worry. Everything in moderation!