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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
Great informative article. Very thorough. The burning, stinging, and rawness you mention during sex is a problem I’ve dealt with for years, and has been attributed by my doctors to insufficient lubrication caused by post-menopausal hormone imbalance. I’ve been a vegetarian for 40 years, and a vegan for six. Have yet to suffer from kidney stones, but that doesn’t mean oxylates aren’t at least a part of the problem – I have typical low levels of estrogen experienced during and after menopause, also a contributing factor. Any suggestions outside of limiting the ingredients that are prominent in my diet?
Try this it works… and you can still have your Spinach Smoothies… Just steam the Spinach first…. Check this out…traditionalcookingschool.com/food-preparation/use-spinach-in-smoothies/
I cover this in this article on consuming green smoothies safely. https://www.thehealthyhomeeconomist.com/green-smoothie-safety-tips/
I agree with moderation in All things. In addition, I like how you made mention in this article, I think if you want to go on about a 2 week cleanse, then this could be a good option and opportunity for people to try! It’s finding a balance of nutrition and not excluding other kinds of food.
At the same time, I don’t think excluding these “Greens” is the only answer. They DO provide our body with benefits and including them isn’t necessarily an evil thing. A thought I had was that a possible reason for all the oxidation could be found from the added sugar that might accompany these “Green” Smoothies, and not the greens themselves. One suggestion I have to add to your mentioning of good fats like Butter and Coconut Oil is including a balance of Meats like Red Meat, Fresh Caught Deep Sea Fish, Poultry, and other varies of Meats.
Another suggestion I have is that people can add berries and other forms of fruit or vegetables that release Antioxidants. This will help counteract the oxidation from these “Greens”, while still allowing for the occasional “Green” Smoothies.
I appreciate your warning and Reminder that while eating/drinking greens are a popular thing, we ultimately need to recognize the importance of a balanced diet full of dense nutrition not only found in leafy greens!
EXACTLY!
Hi Sarah, it is useful to understand how much oxalate is in the respective green vegetables: ars.usda.gov/northeast-area/beltsville-md/beltsville-human-nutrition-research-center/nutrient-data-laboratory/docs/oxalic-acid-content-of-selected-vegetables/ is a link to a USDA table showing oxalate amounts (g/100g) for selected vegetables and fruits. Chenopods have some of the higher concentrations: spinach at 0.97, beet greens 0.61. For umbrels, Parsley is screaming at 1.70, carrots (0.50) and celery only (0.19). Brassicas vary widely: brussels sprouts (0.36), collards (0.45) but more popular green drink varieties like broccoli (0.19), turnip greens (0.05), and kale (0.02). It’s pretty clear that you don’t want to use a lot of parsley but then most don’t; a little goes a long ways taste-wize. Kale and Turnip greens on the other hand are very low in oxalate and would not be a problem for oxalate alone.
I’m fairly certain the last thing I need to worry about it is too much green stuff in my diet. Good article though.
Dear Sarah, bit confused by your article. Be extension you are effectively saying that eating green vegetables (whether cooked or raw) daily is bad for ones health due to oxalates? Clearly, one can’t suggest they are bad in a smoothie but healthy on a plate. What’s good for the goose is good for the gander. Whilst I’m no Dr this seems rather unlikely and counterintuitive? Are you in fact saying that eating LARGE amounts of green vegetables (like Kale, spinach etc) every day is harmful regardless of whether they are on ones plate or in a smoothie or are you saying that having any of these greens on a daily basis can be unhealthy? If the latter, then this seems strange advice. If the former, still a bit odd, but how much is TOO MUCH and the fact they are in a smoothie (steamed or otherwise) rather than on a plate makes little difference. Given you stated that cooking makes little difference it does seem like your article is saying daily greens are unhealthy which is rather strange. Would be interested in your reply. Thanks
I am also concerned about green smoothies having too much fruit which is so harmful to people with candida and diabetes
“We should eat more healthy fats like coconut oil”
From the Mayo Clinic:
“Coconut oil isn’t heart healthy, according to the American Heart Association.
Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program, says, “While there is little data on the direct effects of coconut oil on cardiovascular disease, the AHA advised against using coconut oil because it raises low-density lipoprotein, or LDL cholesterol.”
Dr. Hensrud says the American Heart Association reviewed evidence on different dietary fats and cardiovascular disease, and the comprehensive review concluded that, while coconut oil does not raise LDL cholesterol, often termed “bad” cholesterol, as much as long-chain saturated fats, it does raise LDL cholesterol. This increase in LDL cholesterol, increases the risk of heart disease.”
FAKE NEWS from the American Heart Association. Do your own research. Ancestral cultures where coconut oil was a staple food suffered virtually no heart disease. Industry propaganda spewed by the AHA to protect the GMO edible oil industry.
My son is a strict Vegan…No meat, fish, dairy products, etc… He eats more grass than a cow …40 years old, a marathon junkie with a resting heart rate of 29… 5ft 10 and wears a medium shirt.
Told me last week that he has a couple of kidney stones that he has to take care of….This guy has been a Vegan for over 20 years and runs 5 miles before work every day (also has a Phd in Mechanical Engineering).
This is not a made up post.
He travels all over the world for his job, and he is really worried about having a problem while traveling….
NEVER thought this would happen to HIM…Always ate extremely healthy and doesn’t drink or smoke EVER.