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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
Ashlee,
How old are you? I’m guessing 20-24 or so? Where’s the “research” that “shows over and over” that eating greens is GREAT for you? WHERE? Please post some references.
Replying to the blog’s author: The “Trying Low Oxalate” yahoo group is actually pretty sad. The same people on it for years, with worsening food ‘allergies’ and no real guidance, not many stories of improvement.
Of course it’s better than the counterpart — the “Vitamin K2” yahoo group, which basically is defunct.
It’s great that the author provided information but I’d like to believe that people who drink green smoothies also eat other foods, whether they are vegetarian or omnivorous. And how much green drink are they really taking in? I’m sure they’re not drinking gallons of it on a daily basis. Anyway, I think this is one of those articles I will take with a grain of salt.
I don’t think people should buy into this. It’s hilarious to think that eating greens will cause health problems. Crazy, in fact. bahaha! That’s what your body needs….research shows over and over again that eating greens is GREAT for you and actually fights off disease. Keep eating your greens people. It’s what your body wants and needs!
this may probably be the stupidest thing i’ve ever heard. wow
oh ok let me cook all the nutrients out of my food, then add butter to boot! sounds alot healthier than some raw fruits and veggies after a long workout….how could i have been so blind?
Good site you have here.. It’s hard to find quality writing like yours these days. I truly appreciate people like you! Take care!!
I have never commented on any blog, but this one really grabbed me. My family and I have been drinking green smoothies for 8 years and hearing it called a fad is kind of crazy. I also consume large salads on a daily basis.
I have 50% kidney function (from a birth defect) and have never had any issues with the very large quantities of greens I consume. I do however feel pressure and flank pain when I consume animal protein (organic chicken, or fish). My greens work wonders for me!
On the other side, I have three children and two of them (8 and 11) love green smoothies and do very well with them and ask for one almost daily. My 16 year old however, has never really enjoyed them, nor does she like most salads. She does not feel well after having green smoothies. Every BODY is different. I do appreciate the information Sarah is sharing. I think everyone needs to tune in and listen to their own body.
This article is all opinion and almost none of it stacks up to reflect the truth at all. For goodness sake, you’re telling people to limit their greens. Yes there is a proportion of people who are sensitive to oxalic acid in large quantities and it is certainly not 20%.
What you fail to mention is that oxalic acid is formed in EVERY human body as part of normal daily function. Geez, did you mention that taking ascorbic acid can cause the body to create oxalic acid?
What about warning your readers to stop eating peanut butter, or drinking chocolate milk, eating chocolate, fig newtons, cinnamon buns, tomato soup, graham crackers and coffee? All of those have high oxalic acid amounts.
Where did you get your “1 in 5 people” are prone to these problems? If that were the case, there would be warnings on all the foods I mentioned. But no, that is not the case.
Warning people not to drink green smoothies is ridiculous. The smart thing to do would be to let people know that, like anything, variety of good quality fresh (organic) produce is key. Don’t get stuck on 1 or 2 types of greens or vegetable, moderate your intake of most things and for heaven’s sake don’t believe everything sensationalist thing you read on a single blog.
To be successful in convincing people (such as Carrie) that they are right to avoid something as wholesome and healthy as a smoothie with a couple of handsful of green leafy vegetables is downright irresponsible.
It would definitely be cause for concern if you were warning people not to eat 3 green smoothies per day all made with ounces of spinach, sorrel and flavored with 3 tbsp of cacao. Then you might have something to say.