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Can Green Smoothies “DEVASTATE” Your Health?


Robyn Openshaw - Jun 01, 2012 - This Post May Contain Affiliate Links


Sarah the Healthy Home Economist online recently posted an article about how green smoothies can “DEVASTATE” your health.  The content was so unsubstantiated that at first I refused to respond to it. But Amanda said, “She has a big audience and people are freaking out about it.”

Sarah cites the oxalates phenomenon, wherein a natural compound (oxalates) occasionally bind to calcium to cause kidney stones. (She infers, without citing evidence, that other more serious health consequences could also be possible.) Greens have oxalic acid in them. Sarah makes several logic leaps and concludes that no one should be drinking green smoothies.

I’m not going to promote her blog article by pointing to it here. She rates her content for how controversial it is. Controversy generates more readers, I guess. It also has the potential to do harm, if what you’re saying is (a) undocumented, (b) contrary to hundreds of studies about the benefits of greens, and (c) featuring a bizarre and untenable conclusion.

Just because someone posts stuff on the internet does not automatically endow that person with credibility. Her argument locks in on a detail — that greens are high in oxalic acid — and misses the larger picture.

Only one source is listed at the end of her article and none are quoted or referenced. The source is a PhD’s book on oxalates and autism and “chronic disorders,” but she never quotes the author or anyone or anything else, so I’m not sure how many of her claims came from this one guy, or what.

I don’t bet the farm on one book or one source. There are quite a few other sources that show that some of the anti-nutrients in our most nutrition-dense foods, actually work together synergistically for our health, rather than against it. I’ve done quite a few blog series on anti-nutrients such as oxalates, goitrogens, purines, and phytates, concluding that none of the anti-nutrients should generally cause people to avoid foods containing them.

Note that at the end of the article, Sarah says to eat greens, if you like them, but not very much. Always cook them, she says, and eat them with butter.

Wow! Really?

Let me quote Dr. Norman Walker in his book Fresh Vegetable and Fruit Juices: What’s Missing in Your Body?

“Spinach should never be eaten when cooked unless we are particularly anxious to accumulate oxalic acid crystals in our kidneys with the consequent pain and kidney trouble. When spinach is cooked or canned, the oxalic acid atoms become inorganic as a result of excessive heat and may form oxalic acid crystals in the kidneys.

“When the food is raw, whether whole or in the form of juice, every atom in such food is vital ORGANIC and is replete with enzymes. Therefore, the oxalic acid in our raw vegetables and their juices is organic, and as such is not only beneficial but essential for the physiological functions of the body.

“The oxalic acid in cooked and processed foods, however, is definitely dead, or INORGANIC, and as such is both pernicious and destructive. Oxalic acid readily combines with calcium. If these are both organic, the result is a beneficial constructive combination, as the former helps the digestive assimilation of the latter, at the same time stimulating the peristaltic functions in the body.

“When the oxalic acid has become INORGANIC by cooking or processing the foods that contain it, then this acid forms an interlocking compound with the calcium, even combining with the calcium in other foods eaten during the same meal, destroying the nourishing value of both. This results in such a serious deficiency of calcium that it has been known to cause decomposition of the bones.”

So according to Dr. Walker, what Sarah is telling her readers to do is really terrible advice.

One of my favorite sources is George Mateljan, because his staff, and his book The World’s Healthiest Foods, review and quote a tremendous amount of empirical data before making claims. Each section contains an extensive bibliography, and the conclusions are scientific and objective.

He says that a review of the peer-reviewed research reveals that the ability of oxalates to lower calcium absorption is small and does not outweigh the ability of those foods to contribute significant calcium to the diet, since spinach is rich in calcium.

So, one of the primary recommendations of most the sources I’ve read, to avoid stones forming in the body, is to get plenty of calcium from plant sources.

So, the high calcium content in spinach may actually inhibit the formation of stones, even though spinach is also high in oxalates. This is at least some logic or evidence, then, underpinning my theory that there are far more synergies than we currently know about in whole, raw plant foods leading to their clear, incontrovertible place (based on volumes of published research) as the necessary mainstay in our diet. We know that people the world over who eat mostly whole, raw foods simply don’t get sick. We don’t always know WHY.

So screaming that the sky is falling about one compound—in an entire class of our most nutritious foods—seems not only unwise, but even irresponsible, if you have an audience and give nutrition advice.

The jury is still out on so many of the issues Sarah the Healthy Home Economist takes strong, unilateral stands on. For instance, what really causes oxalic acid buildup. (She quotes ZERO evidence that greens do.) Whether greens are high in oxalates are only ONE issue related to whether they cause kidney stones. What if they also have dozens of other nutrient compounds, and fiber, that PREVENT stones from forming? A relevant example would be Mateljan’s review of the published, peer-reviewed literature on spinach, oxalates, and calcium as mentioned earlier.

After I investigated this issue, I wrote this in Chapter 1 of 12 Steps to Whole Foods:

“The research is not clear that restricting foods such as spinach helps prevent stones in those who have previously had them. Many researchers believe that dietary restriction cannot reduce risk of stone formation. In fact, some foods that were assumed to increase stone formation because of oxalate content (like black tea) have appeared in more recent research to have a preventative effect.

“Further, cooking has a small impact (about 10%) on the oxalate content of foods, with no statistically significant lowering of oxalates following blanching or boiling of greens. It appears that the nutritional advantages of eating raw greens continue to far outweigh any benefit of cooking them.”

And yet, with slim evidence, if any, Sarah says green smoothies can “devastate” your health and advises at the end of the article, “Skip the Green Smoothies!”

She undertakes no discussion of the true baddies that cause kidney stones:

Soft drinks

Sugar

Animal proteins

Salty foods (or any refined salt)

Oxalates in spinach (also strawberries, soy, and many other foods) can be difficult to digest for a tiny percentage of the population who are suffering from a few very rare disorders (absorptive hypercalciuria type II, enteric hyperoxaluria, primary hyperoxaluria). But let’s not throw the baby out with the bath water here. If you don’t have these disorders, and 99+% of those reading this don’t, greens are not just good food—they are powerful good medicine!

Leafy greens are the most nutrient dense foods on the planet, and cooking them as Sarah instructs kills 100% of their enzymes, and most of their vitamins and minerals, too.

Sarah the Healthy Home Economist uses hyperbolic words to terrify people that eating nutrient dense foods could kill them, but she cites no research whatsoever. She implies that cases of painful sex are on the rise (where does that data come from? Is there any data?) and that oxalates are a “possible culprit.”

There are no references to check, and the bigger issue to me is, if people develop kidney stones, or crystalline deposits in other parts of the body, are greens the real culprit? How would you isolate that factor? Show me the study that did.

It’s terribly unlikely that greens are why we have lots of kidney stones, since almost nobody in America eats very much green food.

And in addition to thousands of testimonials we’ve received, my own research (175 subjects) shows massive health benefits to the green smoothie habit, as published in my bestselling book, The Green Smoothies Diet. In that research, not one person reported kidney stones as a side effect of starting the daily green-drink habit. And yes, we asked.

Nutritionally, crystalline deposits are likely caused by highly acidic foods, especially salt, and not drinking lots of water.

So let’s minimize or eliminate the baddies, listed above. Let’s eat more of the foods that have been linked by hundreds of studies world-wide, to ideal weight and minimized disease risk.

(Dr. Joel Fuhrman does this best, in Eat to Live, quoting literally hundreds of published studies showing the benefits of eating plant foods. This is highly recommended reading.)

Let’s don’t kill greens with cooking, and slather butter on them.

If you’re worried about oxalates, let’s not “throw the baby out with the bathwater,” because people who don’t metabolize that anti-nutrient well need the nutrition in the leafy greens as much as anyone, if not more. Instead:

Let’s rotate greens, use a wide variety in our green drinks—not just spinach. Amanda says a friend of hers had oxalate issues and one took a calcium-magnesium supplement and the pain went away. Several experts I have read suggest getting more calcium from plant sources.

And, eat some good fats with your green smoothie, like avocado or coconut oil or flax oil, to increase calcium absorption. One of my favorite lunches is a quart of green smoothie, with some homemade guacamole and “corn chips” (organic corn tortillas, quartered with a pizza cutter and broiled on both sides, no oil or salt needed).

Posted in: 12 Steps To Whole Food, Green Smoothies, Whole Food

20 thoughts on “Can Green Smoothies “DEVASTATE” Your Health?”

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  1. Anonymous says:

    Perfectly put. Go team Robyn! 🙂 I’ve had so many friends and family ask me about Sarahs article I’m getting ready to forward this to all of them.

  2. Anonymous says:

    I have been a follower of GSG for a long time and would drink GS daily, but I have to say that I do think there is a thing with these oxalates or possibly just with cold smoothies. It wasn’t until after a year of doing GS and eating healthy that my body went into an anxiety mode and was very cold (low body temp). Also, I have a friend whose boy does react with anxiety when he has green smoothies, or other things on the high oxalate food lists (so not just greens). I just want to put a counterpoint because I have seen and experienced not the best results with green smoothies and it wasn’t because I was eating junk on the side hoping for a miracle. I also don’t believe it was because I was “detoxing”. Anyways I guess my main point is not every food or “diet” works for everyone and each persons body can react in different ways. I think it is good to acknowledge this, and it is helpful if people do try to listen to their bodies cues on whether something is working or not.

  3. Anonymous says:

    Bravo for the very nice answer.

    As far as I have read, there is also a big difference between organic and non-organic spinach. The latter is richer with oxalates, as far as I have read.

    Furthermore, baby spinach has the least amount of oxalates. ( that is according to the same source – I can’t remember where I read it, sorry-) The last, but not least, oxalates are usually in the steam, so if you cut a steam of the bigger leaves of spinach, that should be useful.

    Now, I being a pregnant woman can’t recall the source of this information, but I remember it made a lot of sense to me when I read it.

    I hope it helps

    xoxo

    Keep the great work going… 🙂 (Sarah text does not make a lot of sense anyway, if you have ever read anything about raw food and health in that matter. Personally to me it sounds like a blog of some huge pharmaceutical company:D The more people take care of their nutrition and health, the less money big companies earn)

  4. Robyn,

    I’ve been drinking green smoothies for over a year now and had my first kidney stones a few weeks ago–never, ever had a kidney stone before. My urologist said my stones were due to the oxalates in the spinach in my green smoothies. He told me to either cut back on the spinach or increase my fluid levels. I’m still drinking my smoothies, but not every day.

    Carl Johnson

    1. Robyn Openshaw says:

      Carl, I wonder if that’s true. It’s hard to isolate a factor, with human beings. I agree with the “increase the fluid levels” part, and please make sure you’re getting enough good fats, with your greens, too.

  5. Anonymous says:

    What. An. Idiot. I’m sorry, did I say ‘idiot’? I meant “IDIOT!!!!” There – that’s better. This article made me really hungry, and I just polished off a giant green smoothie full of spinach and romaine and parsley. Can’t wait to have another at lunch. What irresponsible and self-seeking rubbish. She will be less than a flash in the pan with this article, and GSG will continue to be a strong, steady healthful influence on thinking minds for years to come. How utterly ridiculous to think that God is so inept as to create a whole planet full of natural foods for us to eat that are actually not what we need AT ALL to live the life He gave us. How wonderful it must be for this woman to be smarter than God Almighty. I wouldn’t stand to close to her, folks – you don’t want to be there when the lightning strike hits. I hear lightning is ALMOST as bad for you as spinach…

    1. tendr says:

      I wouldn’t be so mean. I have interstitial = hell on earth. And the high oxalate foods send me into so much pain i’d rather be in a coma.

  6. Anonymous says:

    Just wanted to say thanks for your article on greens and oxalates. I know by how feel that smoothies filled with greens are totally healthy. I started drinking 2 a day almost two years ago. I also donated a kidney to a friend 10 months ago. I know within my heart it wouldn’t been possible without adding green smoothies to my diet. I’m 53 and my kidney function is excellent . I passed numerous tests with flying colors. Green smoothies are mine for life 🙂

    1. Esther says:

      I am new to making smoothies and looking to get at least 1000 mg of calcium out of my smoothie. Do you have any suggestions on what i should put in it? I’ve never made one before.
      thanks for any ideas.

  7. Anonymous says:

    I am now apparently prone to rather sizable kidney stones. However, I notice that the MORE green smoothies I consume, the LESS problems I have with the stones. I *have* heard from some doctors, however, that greens should be cooked (when not consuming them in a well-blended up smoothie), so I am going to look more into this issue. My kidney stones don’t need any help. 😉

    1. Robyn Openshaw says:

      Shannon, I believe that somebody said that—about cooking greens neutralizing oxalates—and many doctors just repeat it, and it gets passed all over the internet. All the evidence I have found points to that being basically an old wives’ tale!

  8. Anonymous says:

    Well put!!!

  9. Anonymous says:

    I came across that blog post from a friend’s FB post. I followed the one source link she gave and was dismayed to find the source from somewhere I trust. Dismayed because I was disappointed they would publish such a thing, it is not what I expect from them. And this was several years old already. In the comments section one woman refuted it saying that in those rare conditions they have found a lack of a particular probiotic that helps us break down and assimilate oxalic acid. So – one more culprit to look at – antibiotics. And a new remedy – get your probiotics and drink your green smoothie! 🙂

    This is just one article I found in a quick search on Oxalobacter Formigenes. This was a treatment that didn’t even include that particular strain.
    http://www.nature.com/ki/journal/v60/n3/full/4492518a.html

  10. Thanks you for this article, Robyn. A lot of great info to consider.

  11. Anonymous says:

    Robyn, The proof of the pudding is in the eating. The fact that your previously asthmatic children are now competitive athletes speaks volumes. I know of many many people who have regained their health after adopting a plant based, healthful diet. There is a technical term we use at the Smith home to describe people who spout off unsubstantiated information and expect people to believe their unlikely theories…”FOS”. The condition they suffer from is scientifically described as “Opti-rectal disease” or “Cranio-rectal inversion”. You get the drift. Some simply call it stupidity. In any case, I don’t think you suffer from any of the above. Thanks for what you do.

    I am excited that you are looking into natural treatments of cancer. Please take a minute to look at http://www.hacres.com . I personally know of several people who have reversed cancer that they were told was terminal, and they did it with diet. There is a doctor whose clinic has done this for many years, and there is a movie about it on Netflix called “The Beautiful Truth”.

    1. Robyn Openshaw says:

      Maytha, thank you. I know Hallelujah Acres pretty well and have talked with them before and I have seen and own The Beautiful Truth.

  12. Anonymous says:

    People who believe everything Sarah the Healthy Home Economist says need to start thinking for themselves. While I read her blog, I am off put by her militant stance and her arrogance in her belief that she knows everything. She does have some valid point in her blog- sometimes. She tends to bash any food lifestyle that isn’t in line with hers, which is just not necessary. I know people who have developed kidneys stones from eating lots of cooked greens, but never raw greens. We need to stop believing everything we read from so called authorities and decide for ourselves after careful research and meditation. And sometimes what works for one doesn’t work for another- so there is a bit of knowing your own body and listening to it involved in our health as well.

  13. Anonymous says:

    Robyn, thanks for writing this – and so politely, too.

  14. Thanks for adding your voice to the debate! I’ve been annoyed by Sarah’s arrogant stance on this and her refusal to acknowledge a differing point of view.
    By the way, I’ve been enjoying green smoothies for a few months now, partly due to stumbling on your site so THANKS!

  15. http://N/A says:

    Since stating green smoothies in Aug of 2011, within 2 weeks I noticed I haven’t needed my 2 asthma sprays (1 type for maintenance the other fast acting for attacs). I haven’t filled my persription in 10 months! Now heres the kicker… 2 months ago I went to my eye Dr. She was scratching her head saying I don’t understand. I asked what? she replied, You’re seeing better with less power in your prescription and reading 2 lines better on the eye chart than last year!!! WoooHooo! go green smoothies!

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