If you’ve been following health trends or are simply looking for a nutritious beverage, celery juice has likely made its way into your routine or your social media feed. With claims of improved digestion, detoxification, and reduced inflammation, celery juice has gained popularity in recent years. However, after diving into the details of the oxalate content in celery and how the juicing process affects it, I’ve made the decision to avoid juicing celery. Here’s why:
The Oxalate Content in Celery
Celery is generally considered a low-oxalate food compared to many other vegetables, such as spinach and rhubarb. However, it still contains oxalates—naturally occurring compounds found in many plants that can have both beneficial and detrimental effects on the body. Oxalates bind to calcium and other minerals, potentially forming insoluble crystals, which, when accumulated in high amounts, may lead to kidney stones or other health issues.
How Much Oxalates Are in Celery?
To understand the impact of juicing on celery’s oxalate content, let’s first look at how much oxalate is in 6 large celery stalks—the amount needed to make a typical glass of celery juice.
- Celery Oxalate Content:
- 1 celery stalk contains 40 to 60 mg of soluble oxalates
- For 6 celery stalks, the total soluble oxalate content would be between 240-360 mg.
The Juicing Process and Its Effects
Fiber can bind to oxalates in the digestive tract, reducing their absorption into the bloodstream. When juicing, the fiber is removed, which may potentially allow more oxalates to be absorbed,
The Problem with High Oxalate Consumption
While oxalates are naturally found in many foods and aren’t inherently harmful if consumed in the season only and in the area of their natural habitat (ie. kiwi doesn’t grow in the UK, then people in the UK shouldn’t be eating kiwi. Spinach is harvested only 3-4 weeks a year, so it should only be consumed then, not the whole year round), excessive intake can lead to potential health issues, especially for those who are sensitive to oxalates or prone to kidney stones. Since juicing celery concentrates the soluble oxalates, the juice becomes a high-oxalate beverage compared to consuming the whole stalk.
For individuals who are mindful of their oxalate consumption—such as those with a history of kidney stones, sensitive kidneys, or those following low-oxalate diets—celery juice may not be the best option. It’s easy to overlook the oxalate concentration in a small, nutrient-packed glass of juice, but consuming large quantities over time could lead to problems, particularly if you’re also eating other high-oxalate foods.
My Personal Decision: Why I Don’t Juice Celery
After considering the oxalate concentration in celery juice and understanding how juicing concentrates these oxalates, I’ve decided to avoid juicing celery for my own health. For me, the benefits of drinking celery juice don’t outweigh the potential risks of consuming such a concentrated source of oxalates.
Instead, I prefer to enjoy whole celery stalks in soups and stews. By doing so, I can still reap the nutritional benefits of celery (which is rich in vitamins, minerals, and fiber) while avoiding the high oxalate content that comes with juicing.
Conclusion
If you’re someone who loves celery juice for its health benefits, I encourage you to be mindful of the oxalate content, especially if you’re sensitive to oxalates or have a history of kidney stones. While celery is a nutritious vegetable, juicing it significantly concentrates the oxalates in the liquid, making it a much more potent source of these compounds.