Green smoothies have been a health fad for quite a while now, but these health drinks can be a double-edged sword for some people due to the high oxalate content.
Oxalates, Kidney Stones, Joint Pain
Not all people benefit from large amounts of spinach due to its high oxalate content. Oxalates are chemical compounds found in foods. They can bind with calcium and be excreted through your intestines, or they can enter the bloodstream and eventually be excreted through the kidneys. This is where the problems can arise with oxalates causing kidney stones or other joint problems for some people.
As it turns out, genetics - along with the gut microbiome - play a role in your body's ability to handle oxalates. Approximately 80% of kidney stones are composed of oxalates bound to calcium. A study from 2005 states that "5% of American women and 12% of men will develop a kidney stone at some time in their life, and prevalence has been rising in both sexes."[ref]
Oxalates are found in fruits and vegetables - some fruits and vegetables contain high oxalate levels and others just a tiny amount. When we eat plants high in oxalates, first, our gut microbiome takes care of breaking down part of the oxalates, and then our intestines will absorb some of the oxalates we have eaten.
Our body also creates different forms of oxalates when metabolizing various substances. The AGXT gene creates the enzyme responsible for breaking down glyoxylate into glycine.
When any of these pieces go awry -- gut microbiome issues, too much absorption in the intestines, genetic variants -- you can end up with kidney stones.[ref]
Foods high in oxalates include:
- swiss chard
- certain varieties of kale
Here is a more complete list: Foods that contain oxalates
Genetic Variants that Increase Risk of Kidney Stones:
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