This article was written by Sophie Gastman, associate nutritionist (ANutr), and reviewed by dietitian Maeve Hanan.
Green powders aren’t new to the health scene, but their popularity has skyrocketed this year thanks to the TikTok wellness crowd.
With some claims to support your immune health, increase your energy, improve gut health And support your overall well-being, it’s hard not to be tempted to join the trend.
This article will explore some of the things you should consider before investing in a green powder.
A complement, not a substitute
When it comes to leading a healthy lifestyle, no health trend comes close to the benefits of a well-balanced diet. This includes plenty of fruits and vegetables, starches, proteins and healthy fats. Not only will eating this way provide you with as wide a variety of nutrients as a greens powder, but it also means you’ll also consume more fiber, which is essential for maintaining gut health.
Most greens powders only contain about 2 grams of fiber per serving, and with the recommended daily intake of 30 grams, it’s very clear that powdered greens are not a comparable substitute. So, a greens powder should instead be seen as a supplement – a complement, not a replacement, to a balanced diet of real foods.
Navigating Health Claims
The main selling point of green powders is the long list of proclaimed health benefits. These claims range from the vague “improved overall well-being” to the slightly more alarming “detoxification.” If you’re considering purchasing a greens powder based on one of these claims, it’s important to review the evidence. Although some have a scientific basis, for example, the claim of improved blood pressure has been supported by a few small studies. However, overall, there is little solid evidence for the benefits of green powders, and many exaggerate their effects.
Click here to learn more about the science behind green powder health claims.
Check the ingredients
Before blindly committing to a brand, it’s important to check the ingredient label first, especially if you have allergies, digestive issues, are taking medications, or are pregnant. For example, not all powders that claim to help your gut are suitable for everyone. Ingredients labeled “gut-friendly,” such as inulin, chicory root extract, or those high in FODMAPs, may trigger bloating or other negative digestive symptoms in people with conditions such as SCI or IBD.
For those taking medications, it is important to know that some ingredients in greens powders may interact with certain medications and influence the absorption, excretion, or activity of those medications. Many green vegetable powders contain high levels of vitamin K, which can interact with blood thinners and render them ineffective (1). Additionally, because the effects of many common ingredients in green vegetable powders are not well known, pregnant and lactating women should use caution as they may pose some risks to the child. Pregnant women should also pay attention to the vitamin A content of green vegetable powders, as some exceed the recommended daily intake in one serving.
Finally, because green vegetable powders are considered a supplement, they are subject to less strict regulations than food products. This means they could contain questionable ingredients or pose a risk of contamination with heavy metals or other harmful substances. Therefore, if you are considering incorporating a greens powder into your diet, be sure to choose one from a reputable brand that is third-party tested for quality and purity.
Conclusion
Although green vegetable powders are not a cure-all or a requirement for a healthy diet, they can be a convenient way to increase nutrient intake for those on a more limited diet – although a supplement of Multivitamins and minerals from A to Z tend to be a cheaper and even more convenient option. If you’re considering purchasing a greens powder, remember that it’s not a substitute for whole foods, so check the ingredient label and be alert for any health claims that seem too good to be true. If in doubt about which supplements may or may not benefit you, seek individual advice from a dietitian.
References
- Booth, SL and Centurelli, MA (2009) “Vitamin K: A practical guide for the dietary management of patients on warfarin”, Nutrition Reviews, 57(9), pp. 288-296. Available at: https://doi.org/10.1111/j.1753-4887.1999.tb01815.x.