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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
2 years ago I spent my summer health kick consuming tons of raw spinach, bok choi, chard ( it came in a large bag pre-washed at the grocery store), berries, nuts and other high oxalate foods. I didn’t want it to go to waste so I would end up eating the greens in salads or just handfuls. I figured, hey, the more the better, right? And I love the taste of raw spinach. Anyway, by the fall I started to experience dysphagia (difficulty swallowing), muscle twitching, tremors, cramping, fatigue, weakness, aches, tingling, restless leg syndrome, cold extremities, pre-syncope, breathlessness and a whole host of other weird symptoms. I went through a period of terrible health anxiety thinking I had MND. I had all the regular tests… vitamin levels, thyroid, heavy metals, MRI’s, neurological… and they concluded everything to be normal. I finally came up with a diagnosis of BFS (Benign Fasciculation Syndrome) on my own. I now believe I messed myself up with eating all the high oxylate foods. Hypocalcemia? Thyroid disorder? I still twitch but I no longer suffer from anything else including the anxiety. Thankfully, I did not develop kidney stones. Count me in as a believer of what this article preaches.
Were the greens you ate pesticide free? I’m wondering if you consumed too many with pesticides and maybe got poisononed?
Anyone i have ever known that had kidney stones drank a lot of soda and or milk, but did not eat any greens or vegetables. Also back when our ancestors were living that’s all they had was raw fruits & vegetables that’s how the earth was in the beginning so how could something that is natural be bad for us that’s why the dinosaurs rotated the way they ate green leaves because they knew not to eat the same ones all the time. PEACE
. The amount of oxalate in certain foods.
Although many foods contain oxalate, only nine foods are known to increase oxalate in the urine and kidney stone formation. They are: beets, spinach, rhubarb, strawberries, nuts, chocolate, tea, wheat bran, and all dry beans (fresh, canned, or cooked), excluding lima and green beans. It is best to avoid these foods.
2. The amount of calcium in your diet.
Low amounts of calcium in your diet will increase your chances of forming calcium oxalate kidney stones. You need calcium in your diet to bind oxalate in the intestines. This helps reduce the amount of oxalate being absorbed by your body, so stones are less likely to form. Consuming a moderate amount of calcium every day (2 to 3 servings) from dairy foods or other calcium-rich foods is recommended. If you take a calcium supplement, calcium citrate is the preferred form.
3. The vitamin C content of your diet.
Oxalate is an end product of Vitamin C (ascorbic acid) metabolism. Large doses of Vitamin C may increase the amount of oxalate in your urine, increasing the risk of kidney stone formation. If you are taking a supplement, do not take more than 500 mg of Vitamin C daily.
4. The amount of fluids in your diet.
It is very important to drink plenty of liquids. Your goal should be 10-12 glasses a day. At least 5-6 glasses should be water. You may also want to consider drinking lemonade. Research suggests that lemonade may be helpful in reducing the risk of calcium oxalate stone formation.
5. The amount of protein in your diet.
Eating large amounts of protein may increase the risk of kidney stone formation. Your daily protein needs can usually be met with 2-3 servings a day, or 4 to 6 ounces.
6. The amount of sodium in your diet.
Reduce the amount of sodium in your diet to 2-3 grams per day. Limit eating processed foods such as hot dogs, deli meats, sausage, canned products, dry soup mixes, sauerkraut, pickles, and various convenience mixes.
Use the Food Guide Pyramid to plan a well-balanced diet. Carbohydrates, proteins, and fats are necessary for the proper functioning, maintenance, and repair of your body. In addition to these major nutrients, the body requires water, minerals, and vitamins for good health.
Besides oxalates, kale is a goitrogenic food. This also includes other cruciferous veggies. Too much kale can mess with your thyroid. That doesn’t mean that if you are a normal healthy person you stay far away from cruciferous veggies (hey I don’t like brussel sprouts or cabbage much either but I eat them). Instead, just take them in a normal amount not large amounts of them daily. And eat selenium and iodine foods like brazil nuts, seafood, iodized salt, or seaweed.
Calcium supplements. Mmm. Well, my doctor is pulling everyone off of calcium supplements because they’ve been linked to heart problems. Instead, the newest research points out that Vitamin D levels allow calcium to be taken into the bones, so you need Vitamin D healthy levels in your body. You should be able to get calcium from your diet like green leafy veggies or seafood or beans. With Vitamin D, it’s able to be fixed into the cells. The doc suggested instead of calcium that I should take a daily Vitamin D instead. That and the veggies in healthy amounts and varied (VARIED!!) should allow all the calcium needed. Exercise too helps keep you healthy.
? Doesn’t the higher level of oxylates in urine suggest that your body is getting rid of it better?
Also not big on dairy, so how much calcium citrate per day? My mom has continual kidney stones so I really worry about getting them too. She drank tea most of her life and a good share of chocolate. Luckily I only consume strawberries and nuts off the list. Sadly my daughter works for a tea store and drinks pretty much only tea.
I googled that phrase you used about Vitamin C and found the apparent source of it.
Well here’s another quote that contradicts it:
“Vitamin C does not cause kidney problems; it prevents them. For example, vitamin C stops the formation or oxalate stones, and actually dissolves phosphate and struvite kidney stones (see below). If kidney failure is suspected, see your doctor early in the game, and insist that vitamin C therapy is employed.”
Linus Pauling took up to 20 grams per day of Vitamin C, and as far as I know, did not get kidney stones.
I read up heaps on green smoothies and was convinced that they would be the solution to getting more veg into my diet. Alas I was wrong. Within days of making them a regular feature of my diet I had a gout attack flare up. Thinking it was only a one off I laid off the green smoothies until it had well and truly subsided but as soon as I was a few days back into the smoothie routine bang! the gout would return. I can only assume it must have been due to the extra fructose in the fruit. Not being a big fruit eater prior to having the smoothies I was adding about 2 serves of fruit to my shake (which I was having once a day) This was much less than many of the recipes I had found. I changed the types of fruit and veg I was having in my shake pretty much every day as well aside from usually adding one banana to the mix. The other fruit I was rotating was either cherries, melon, pineapple or berries and the greens were generally spinach, different chinese greens or leafy salad greens.
spinach has a direct affect on gout so if you suffer from gout, stay away from spinach
Is wheatgrass safe for people with gluten allergies?
Thank you – this article explains why my son’s asthma is aggravated and I myself start coughing after drinking too much of green drinks. Too much of a good thing! Yes – we both have yeast issues.
Gluten is a protein found in the grain itself. Sprouts and grasses are free of gluten.
Crap. I read this whole article before I realized it was based on WAP.
I WANT THE PAST FIVE MINUTES
OF MY LIFE BACK!
I guess that’s what I get for reading nutrition advice on the internet.
Pat, what are you talking about?? WAP??
Wireless Application Protocol?
Workers Assistance Program?
Worldwide Antarctic Program??
I believe she means the Weston A. Price Foundation
Yeah Pat, using an non-commonally understood acronym to discredit this person’s article is a douche move.
I want the 15 seconds I spent reading your comment back.
And those who did know what WAP stands for would have realised the ridiculousness of the comment in any case.
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