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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
The leading cause of kidney stones is a lack of water. Drink More Water!!! WATER, WATER, WATER. Your not sick your just thirsty.
In personal observation the many people who I have come across that have stones are not “smoothie” people if you know what I mean. That must have some weight to it, right. I did not link to any study, but neither did the author.
Also, could you please give us a recipe for the perfect nourishing smoothie that the whole family could have?
See the paleo diet. -Robb Wolf and Loren Cordain (both have PhDs in biochemistry and have done ACTUAL research in REAL LABS.) They have plenty of recipes at http://www.everydaypaleo.com http://www.fastpaleo.com
made with almond or coconut milk. Veggie ones too.
Oh and the biochemistry backs it up, so it’s science.
What about if you put some lettuce in a smoothie, would that be ok as its low oxylate? Would it be beneficial?
Ladies, ladies, calm down. You are all just a little bored and have too much time on your hands. Go outside and enjoy this wonderful sunset I just made for you, and please for the love of God give someone a hug before you all die from my poisonous veggies. Muhahahahaha!
Satan
HAA!! That’s hilarious 🙂
The leading cause of kidney stones is a lack of water. Drink More Water!!! WATER, WATER, WATER. Your not sick your just thirsty.
In personal observation the many people who I have come across that have stones are not “smoothie” people if you know what I mean. That must have some weight to it, right. I did not link to any study, but neither did the author.
Sarah,
Could you please post links to the studies that will back up your assertions?
Thanks.
The article is sourced at the bottom of the post. This info is not something I just dreamed up. This is documented info that folks who love green smoothies need to be warned about.
A friend just emailed me about the practices of traditional Southern black cuisine – guess what? They always served their collards in very small portions unlike the rest of the meal which was overflowing with large portions.
-Because your friend serving small amounts of collards is scientific research. Awesome. WOW. HARVARD WATCH OUT!!!
Please get an education. I’m thinking you have a good heart Sarah, but you have seriously misinformed people here and that’s irresponsible. Even your FANS are calling you on this. There is integrity and honor in admitting a mistake. I am disappointed because I was referred to your site and my friend spoke highly of you. This was on my FB feed and I about flipped my lid with how inaccurate all of this is. People in this country are DYING, sick and over-medicated because there is SO MUCH CRAP out there like this that’s just not accurate. Again, I have a biochemistry degree and KNOW this info is incorrect, I don’t care what article you sourced it from. Not all articles are to be trusted. I could write an article saying grape juice is good for the engine of my car if I wanted. We were once told by scientists that the world was flat… seriously you should have titled this differently and given more accurate advice. I’m all about natural remedies and cures and going back to our ancestry for diet, but come on… this is so flawed. I’m with you in that ppl probably shouldn’t drink 40 of these a day… but never??? Just… be careful with people’s health is all. You scared my friends for NO GOOD reason and that’s not okay with me. People actually read your articles as if you ARE a nutritionist, ok? I know you don’t claim to be, but the people who aren’t interested in science, don’t want to do their own research look to bloggers like you for the TRUTH. And I saw your disclaimer that this isn’t a sub. for REAL medical advice, so perhaps you should start EVERY blog with that sentence so people can me reminded that you’re not a scientist or have any certifications qualifying you to give nutritional advice (which is illegal in this country). You can get away with this b/c it’s an ‘opinion’ site and you don’t charge money. -But let’s participate in reality, people MAY see you as a ‘free’ nutritionist. Take care.
Thank you Prime. I agree with everything you wrote. Now I wonder if Sarah will be big enough to admit that she went about this panic-inducing post all wrong. I have to admit, that 24 hours after reading this, I am starting to wonder what other information she is wrong about. Her credibility has gone down in my eyes and I will now be turning to other people first for nutrition advice. Disapointing but bettet to know this now then later I guess.
This is a controversial subject that has been raging for as long as I can remember. Let me tell you right off that it is not nearly the problem you may have been led to believe. Oxalic acid is a chemical compound found in bleaches, anti-rust products and metal cleaners. However, it is also a naturally occurring component of many plants. Regarding Oxalic acid in your food, you must understand that there is a world of difference between Oxalic acid that is in its pure, organic, uncooked form, and Oxalic acid that has been cooked. So, with fruits and vegetables containing Oxalic acid that are eaten uncooked you will be glad to learn that the Oxalic acid has a very beneficial effect. It is instrumental in contributing to the peristaltic action of your intestines–that is the wave-like contractions that move foodstuffs through your entire digestive tract.
It is when Oxalic acid is consumed in foods that are cooked that there is the potential for problems, but even then the risk is extremely small. Actual poisoning or damage from ingested Oxalic acid from food is incredibly unlikely. It is generally accepted that the human body can readily dispose of Oxalic acid–secrete it–with no problem even in significant amounts. Rhubarb leaves contain a particularly high amount of Oxalic acid and one would have to eat over ten pounds in one sitting for there to be danger. The only people who would be at risk are those who have some type of genetic condition that impairs their body’s ability to process Oxalic acid. Such people are remarkably rare.
So don’t worry–you can of course eat as much fresh, uncooked fruits and vegetables with Oxalic acid as you like and it will be of benefit. As far as those vegetables customarily eaten cooked that contain Oxalic acid, having them on occasion is not going to be a problem. I’ve been involved in the study of diet for over 40 years and I have yet to come into contact with a single person to be poisoned or damaged by Oxalic acid in their food. I hope this allays your concerns.
This is ridiculous. “oxalates stones” are made from oxalac acid and calcium. From this person’s point of view maybe we should just stop eating calcium too? If people feel good from eating green smoothies because prior to eating them they were on a diet that left them malnourished, maybe fighting malnourishment is more important than possible, maybe, avoiding greens? After all, malnourishment does lead to death, maybe we should work on that one first. Which is worse? Kidney stones or death? It’s a stumper, I know.
I wish you gave us references on how much oxalate we consume with the specific green leafs and whether that amount is dangerous for the human’s health in the long term. Healthy human body definitely has mechanisms to resist, neutralize and normalize oxalate level via excretion. We have bigger problem with the US food supply: We are on the “dye diet” which is too many and too much chemicals. Children and even babies are exposed… Look at Pedialyte: This is what really hurts… But ignorant moms keep buying the chemically polluted liquid “recommended by the periatric association”…. You will find more at the DyeDiet. But I like your website!
This site is a wealth of information. Here is what it has to say about spinach serving suggestions:
“Foods belonging to the chenopod family–including beets, chard, spinach and quinoa–continue to show an increasing number of health benefits not readily available from other food families. The red and yellow betalain pigments found in this food family, their unique epoxyxanthophyll carotenoids, and the special connection between their overall phytonutrients and our nervous system health (including our specialized nervous system organs like the eye) point to the chenopod family of foods as unique in their health value. While we have yet to see large-scale human studies that point to a recommended minimum intake level for foods from this botanical family, we have seen data on chenopod phytonutrients, and based on this data, we recommend that you include foods from the chenopod family in your diet 1-2 times per week. In the case of a leafy food like spinach, we recommend a serving size of at least 1/2 cup, and even more beneficial, at least one full cup. ”
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
I adore your blog, but as a student of naturopathy I do disagree with this blanket statement… I posted more details on this blog-post as to why green smoothies (although certainly not for everyone) can sometimes have great therapeutic efficacy. Keep up the good work! x