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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 have been bothered by terrible itching and burning every time I urinate. The doctor was puzzled as there was no bacterial infection. The condition coincided with the start of a veggie smoothie breakfast plan. I noticed that when I traveled and did not do the smoothies, my condition improved, but worsened again immediately after resuming the diet. So…I guess I am one of those folks who cannot tolerate the veggie smoothies, which is a bummer.
There different opinions regarding this green smoothie article,and maybe what the writer has been referring to is excessive addiction to green smoothie. I guess what will work for some, will not work for everyone. We are entitled to our opinions and beliefs, my stand is if you take green smoothies and feel good about it then so be it. However, if you have been experiencing the symptoms stated above, then the best option might be to try to reduce your green smoothies and see what it happens. I’d like to share an article I read that when taking smoothies we should still “chew” or move at least our mouth up and down to produce saliva. The article says that saliva contains an enzyme called Ptyalin that aids in digestion.
For those of you who would like to do further reading on this “chewing” thing here is the link to that article: http://healthywildandfree.com/are-you-chewing-your-smoothies-juices/
Oh dear! Finally people are eating, drinking, and enjoying veggies again, then someone comes along to say that’s no good either. Here’s my policy: most everything is fine in moderation. Know your body and what feels good. Listen to it. Eat and enjoy. Don’t worry so much. Worry and fear probably create more precursors to disease than oxalates.
this article made me so sad though not enough study shows it effect people who need to consume high amounts then a normal person, like people with crohns or colitis. to much of anything can kill you. too much of b12 will cause tumors and cancers
Aloha…I live in Hawaii. We grow a plant here called Taro or Kalo. This plant has spinach like leaves. However, it is very high in oxalates. The oxalates are so high that if you tried to eat it raw – it would cut your mouth and throat up. You have to cook the leaves. However, if there are any raw-foodist out there that are so attached to their positionality and opinion of how great raw food is … go ahead and eat it raw. Then come back and let me know. Some things were meant to be cooked. Ancient Hawaiians lived off of cooked Taro for decades… centuries – in perfect health …. no disease … till the white man with processed sugar showed up. Also, there have been recent studies done that prove that cooked carrots provide the body with more nutrients than raw carrots. Also, look at the research done by Dr. Masaru Emoto (Messages From Water and other books) he shows that there are different nutrients that are released from cooked spinach vs raw spinach. In my opinion, none is better … just different and are both needed … in moderation. Jesus said to walk the middle path … meaning live life in moderation … not extremes .. that would included eating. To much of an alkaline diet and body is just as bad and dangerous as an acidic body and diet. Mother Nature is about balance … our original body design was about balance. Eat and live in balance. That would included a percentage of the diet being consumed as cooked food … mainly the ones that release more or different nutrients or remove harmful substances such as oxalates from the food. Even Gabriel Cousens recommends 20% cooked foods diet. Please, the answer is balance in all things … including diet. Aloha!
Thanks for this interesting article.
I have a green smoothie almost every morning. My question is, when you say, “large quantities,” how much, precisely, is that. The amount of greens I can fit into my smoothie is not very much; about one large kale leaf, for example. I doubt if this will cause any problems and I also rotate the type of greens used.
I am terrified of these high oxalates. I believe that unprocessed raw foods are the work of the devil and will be the death of us all. I suggest a SPAM and butter smoothie instead of green smoothies, which will definitely devastate your health.