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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
So blending green veg is harmful?
Blending vegetables is fine as long as they are safe vegetables to consume raw. Leafy greens like kale are best cooked first, water tossed and then blended.
what about non-cruciferous veggies such as lettuce family, cucumber, and avocado, green beans ?
also grass is grass – so why r we told by science that animals need 4 stomachs to be able to digest grass and now wheat grass is promoted as a health food for humans – something does not add up here!
Lettuces are fine for green smoothies as are cucumber and avocado. Green beans really should be cooked.
Wheatgrass juice is fine and very digestible but don’t eat the grass!
what about the pre-mixed powder smoothies with green added?
Green powders tend to be rancid … I avoid any pre-mixed green drinks for that reason.
I also had a kidney stone, a size 6, any larger and it would not pass. I have been on the Wahls Protocol for some time (with some cheating). I am 66 and it was my first stone. The ER gave me a list of things that caused stones; one was nuts and leafy green veggies….that was exactly what I had been eating trying to stay under 50 carbs, plus I know I was dehydrated. Now I do feel like I may be suffering from Candida…I have been itching so much lately. What do you do when the diet for MS says hardly no carbs ?
Butter?
Yes, in case you haven’t heard, BUTTER is where it’s at. Margarine and butter substitutes have been relegated to the heap of flawed 1970’s dietary myths. I find many vegans are way behind on this in particular.
Oxalates are only bad when they are cooked. Ask David Avocado Wolfe. He’ll tell ya’
Ah, calcium oxalate stones. It’s one dimensional to just say, “they have oxalate, so oxalate is bad.” They did the same thing with the calcium originally. I really like to be challenged in what I believe and what I am doing, but I think you are unintentionally misleading people with this post. Stone formation is about several other factors besides just having calcium and oxalate in your system. From the numerous studies I have seen, it is clearly as much about hydration, sugar (fructose specifically), and salt.
The pros of eating more fruits and vegetables is pretty solid. It’s hard to discuss oxalate without considering the other factors AND without discussing the other positives present in the oxalate bearing foods. I personally see red flags whenever the oxalate concerns are raised. I have had doctors tell me I needed to remove my gallbladder as well as greatly reduce dairy and oxalate intake. That was over 10 years ago.
Again, I appreciate the challenging view and am certain your intention and priority is helping others.
i use papau fermented instead of apple cyder is it as good.papau leaf fermented.Will that give enough glucothyone ?if not then my first question is it as good as apple cyder vinegar?
There is science-based evidence that suggests wheatgrass is not so good for human consumption. Although it’s full of dense nutrients, these are unable to be fully digested because it’s a grass and who eats grass? Cows. How? They have two stomachs. Other animals eat grass to induce vomiting.
Yes, that is true for the fibrous portion of the grass. But the juice by itself is easily absorbed 😉
You do everything in moderation not just green veggie smoothies. ive been doing them for years in moderation and ive had a boost in energy, health and otherwise. Usually if you are prone to have those illnesses anyway then green veggies will probably worsen them but juicing has been the best thing ive ever done. I dont do much of the fruit or other things just veggies and coconut water or aloe vera juice. I learned to juice from someone who has been juicing for 40 plus years with success. Moderation is key not the veggies. Juicing along with an immune system boosting vitamin has given me energy and a much better quality of life. Im a singer and performer so I have to have energy to get through an hour show and daily rehearsals.