In recent years, greens powders, also known as greens powder supplement, have surged in popularity, promising a quick and easy way to boost our nutrient intake and promote a healthy immune system. But do these powdered superfoods deliver on their claims?
From celebrities, athletes, influencers, to health enthusiasts alike, greens powders are gaining popularity for its claimed benefits. Green powders are said to be gut healthy, promote immune support, and give a natural energy boost, but is all this really true? And if so, what about green powder makes it healthy and beneficial?
After extensive research and sampling, I will delve into the science behind these powdered greens, examining its potential benefits, risks, and whether they are truly worth the hype.
What Exactly are Greens Powders?
Greens powders are dietary supplements made from a concentrated blend of dried fruits, vegetables, and algae. They are often advertised as a quick and convenient way to boost nutrient intake, help manage weight, and enhance energy levels especially for those who struggle to consume enough fruits and leafy greens in their daily diet. Perfect for individuals with busy lifestyles, green powders are highly accessible, easy to carry and store, and offer a convenient way to consume our daily doses of nutrients.
The concept of consuming concentrated plant-based nutrients dates back many centuries, with evidence of their use in various ancient civilizations.
Ancient Egyptians would rely on plant-based powders for medicinal purposes. Ayurvedic medicine, one of the world’d oldest medical system and still used today in India’s traditional health care system, used what is known as "churnas," a combination of plant-based powders, for a number of diseases and health conditions. Chinese medicine was also known to utilize plant-based powders, called "fen," for different therapeutic treatments. Thanks to modernized manufacturing, the concentrated plant-based nutrients we see on our shelves today differ greatly to the plant-based nutrients ancient civilizations were consuming.
Greens powders are commonly available in granulated form, making them easy for consumers to incorporate into beverages or foods. Due to their highly concentrated nature, they can be mixed into water, smoothies, yogurt, oatmeal, and fruit juices so its more easily consumable. It’s also not uncommon for these powders to be encapsulated and consumed similar to a multi vitamin.
The specific ingredients in greens powders tend to vary widely, but the most common components found in these supplements include:
- Leafy greens: Kale, spinach, wheatgrass, organic barley grass, alfalfa grass, oat grass
- Fruits: Apple, pomegranate, blueberry, strawberry, raspberry, acai berries, mango, monk fruit
- Vegetables: Broccoli, cabbage, beet, carrot, cucumber
- Algae: Spirulina, chlorella
The combination of these ingredients provides a concentrated source of naturally occurring compounds such as chlorophyll, vitamins, amino acids, minerals, antioxidants, citric acid, enzymes, essential fatty acids, and dozens of phytonutrients. Greens powders are often marketed as a way to bridge the gap between people’s recommended intake of daily nutrients found in fruits and vegetables and actual consumption.
The popularity of green powders in the last few decades can be attributed to a gain in momentum of specific cultural and social trends. The organic food movement, which emphasizes natural and unprocessed foods, and the wellness movement, which promotes holistic health and preventative care, has encouraged the everyday individual to seek more natural solutions, like green powders, to both prevent and combat health issues.
Due to its sheer convenience and accessibility, and health-conscious consumers seek natural ways to improve their well-being, greens powders has materialized as a popular alternative to consuming fruits and vegetables alone.
The Science Behind Greens Powders
It is very commonfor people to struggle to meet their daily recommended intake of fruits and vegetables. Green powders can help by providing a concentrated dose of vitamins, minerals, and other micronutrients that may be otherwise found lacking in a natural, healthy diet.
For example, green powders can be a source of vitamins A, C, and K as well as other minerals like iron and magnesium. These are known as micronutrients and are scientifically proven to play crucial roles in various bodily functions, including balancing immune health, promoting bone health, filling nutritional gaps, and boosting energy levels. However, its important to remember that whole fruits and vegetables offer a wider range of beneficial compounds and fiber, as some nutrients are lost in the concentration process.
Some green powders, like Nested Natural Super Greens and AG1, contain probiotics and prebiotics, which can support gut health and promote an overall healthy digestion. Together, probiotics and prebiotics can help alleviate digestive symptoms, such as bloating, gas, and constipation, and support overall gut health. It is important to remember, however, that probiotics and prebiotics do not contain digestive enzymes.
Currently, research on whether green powders directly boost immunity is quite limited. However, the presence of antioxidants, which protects cells from damage, may play a part in boosting the overall immune system. Dietary antioxidants play an important role against oxidation, an underlying mechanism in the incidence of chronic diseases.
Results from a 2011 NIH study suggested that greens powders, such as greens+, may reduce the risk of chronic diseases involving the burden of oxidative damage. The role of green powder on cardiovascular health is also suggested to have positive effects. A smilar 2009 study concluded that taking the nutritional supplement for 90 days reduced blood pressure of the 40 study subjects, but suggested that larger studies should be conducted to determine effects on other populations.
Some green powders, like Biosteel Sport Greens which contain ingredients like green tea extract, which may provide a temporary natural energy boost due to the presence of caffeine content like green tea. A 2004 double-blind, placebo-controlled study found that the treatment group who consumed a popular green powder, Greens+, scored significantly higher on energy, and marginally higher on vitality in comparison to the placebo group. However, the long-term effects on energy levels are left unclear.
Potential Risks and Side Effects
While greens powders can be generally considered safe, some at-risk individuals may experience digestive discomfort upon consumption. Common side effects regarding digestion of green powders include bloating, gas, and diarrhea. These symptoms are found to be more pronounced in those who are new to greens powders or for those who have more sensitive digestive systems.
It's also important to be cautious of potential allergic reactions to certain natural ingredients found in greens powders.
Consumers with allergies to specific plants, such as spinach or kale, may need to avoid greens powder brands that contain these ingredients. Additionally, those with allergies to other ingredients, like fruits or algae, should carefully review the ingredient list before selecting a super greens powder that is right for them.
In a few cases, greens powders may interact with certain medications. For example, individuals taking blood thinners should consult with their doctor before consuming greens powders, as some ingredients may have an affect on blood clotting. To ensure safe use before trying green powders, it's essential to disclose any medications you are taking to your healthcare provider to assess potential negative or harmful interactions.
Choosing the Right Greens Powder
When it comes the time to select the high-quality super greens powder that’s right for you, it’s important to consider several factors to be sure that you are getting a product which is both safe and effective. Here are some key factors to keep in mind:
Quality and Purity
- Certified Organic Greens Powder: Be on the lookout for organic greens powders that come with a certified organic seal. An organic seal means that a product meets certain rigourous standards, and is approved by the food and drug administration. Specifically, it means that it was not produced with the use of toxic pesticides, synthetic fertilizers, antibiotics, growth hormones, or genetically engineered seeds.
- Sources of Ingredients: It’s important to investigate the sources of the ingredients used in the greens powder you buy. Try opting for products that use high-quality, non-GMO ingredients, which is better for both your personal health and the environment.
- Test for contaminants: It goes without saying that contaminant-free products should absolutely be your go-to. Look for products that have undergone third-party testing and verification to ensure the green powder you buy has been tested for contaminants such as heavy metals, pesticides, and microbial impurities.
- Artificial preservatives and/or additives: It’s a good rule of thumb to avoid greens powders that contain artificial sweeteners, flavors, colors, or preservatives. Look for greens powder products that are only made with natural ingredients.
Timing and Dosage
- Low and slow: If you are just starting your super greens powder journey, begin with a small amount and gradually increase your dosage over time. This will allow your body to adjust naturally and will help minimize any potential risks of side effects.
- Timing: It’s all about timing. Think when would be the best for you to consume greens powder. Some people may prefer to take their dose in the morning to boost their energy levels. Others may find it more beneficial to consume it before a workout or before a meal.
- Your individual needs: Depending on your personal needs and goals, the optimal dosage can vary from one individual to another. You might find it helpful to consult with a healthcare professional to decide which timing and dosage it right for you.
Personal Preference
- Taste: Greens powders typically fall within a range of a strong, earthy flavor due to its high concentration of bitter ingredients like barley grass. However, some green powders are flavored with natural sweeteners like monk fruit to mask the overpowering earthy taste.
- Texture: If you have a preference for smoother textures, consider a green powder brand which is marketed as “finely ground”. These types of green powders are much easier to mix into everyday drinks.
- Convenience: Green powders can be found in powdered form, read-to-drink form, or in a pill form. Consider a type of green powder form that is more convenient for your your lifestyle.
What's the Verdict?
Keeping all of these factors in mind, you should be well prepared to select a green powder that meets your individual preferences and needs. After all, you want to ensure you are getting the most of your investments in your daily nutrition.
It's important to remember that greens powder is not a replacement for a well-balanced meal. The Food and Drug Administration considers green powders to fall under a 'Dietary Supplement' category, meaning they should be used as a complementary tool for those who struggle to reach their daily dose of fruits and veggies.
So are green powders really worth the hype?
If you are passionate about health, and getting the most out of your daily diet then greens powder might be just be worth the hype for you. It’s also a great option for those who may not enjoy nutritional diets, but struggle to reach their daily intake of of nutrients.
Before starting your green powder journey, be sure to do your research and talk to a healthcare professional to find the right brand, blend, flavor, and dosage.
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Sources:
- https://fortune.com/recommends/health/best-greens-powder/
- https://pubmed.ncbi.nlm.nih.gov/21954333/
- https://pubmed.ncbi.nlm.nih.gov/19703665/
- https://www.verywellfit.com/best-greens-powders-4165389
- https://dcjournal.ca/doi/10.3148/65.2.2004.66
- https://health.clevelandclinic.org/do-powdered-greens-work
- https://www.organicvoices.org/get-facts/organic-seal-approval/
- https://www.fda.gov/food/dietary-supplements
