Are Green Powders Worth It? Insights From a Dietician

Let's face it: most of us aren't exactly nailing the whole "eat your veggies" thing. Fruits and vegetables are key to fulfilling our body’s daily vitamin and nutrient needs. So, why is it so hard for most of us to prioritize eating these essential foods? Many reasons, it turns out. From overly busy schedules to simply not liking the taste, fruits and veggies tend to be one of the first things to fall by the wayside in our daily diet. 

Enter greens powders, the trendy wellness supplement that promises to pack all the goodness of a farmer's market into your morning smoothie. But are these emerald elixirs really the nutritional superheroes they claim to be? In this article, we’ll investigate the exciting world of greens powders to figure out whether their purported health benefits actually live up to the hype – and whether they’re worth sprinkling into your daily routine.

The Green Dream: What Are You Actually Getting in a Greens Powder?

While most greens powders frequently boast similar ingredients and health benefits, it is important to note at the top that not all greens powders are created equally. As a consumer, you should always review the label and list of ingredients in any supplement. When discussing greens powders, though, Healthline notes that you’re likely to get some combination of the following ingredients:

• Leafy greens
• Seaweed
• Vegetable blends including broccoli, beets, carrots and more
• Grasses
• Antioxidant fruits
• Probiotics
• Digestive enzymes
• Herbs
• Sweeteners like stevia or monk fruit extract
• Fiber

Each greens powder product will have its own unique blend of ingredients, but generally, the list provided above is a good foundation for understanding what comes in a scoop of these supplement powders. Be wary of greens powders that include added sugars, higher than recommended daily values of specific vitamins and/or nutrients, or cannot verify third party testing for quality.

In some ways, greens powders like AG1, Huel Daily Greens, and Live It Up Super Greens are like multivitamins taken to the next level. However, they offer much more than just basic nutrients. Imagine having an entire produce aisle in every scoop, plus some worthwhile additions like adaptogens, digestive enzymes, prebiotics, and probiotics.

Do You Really Need Greens Powder in Your Daily Diet?

In a perfect world, no! As a dietician, I have always and will always recommend getting your daily dose of vitamins and nutrients from a well-balanced diet of healthy whole foods. That said, as I noted at the outset of this article, many of us struggle to get the nutrients we need from food alone. And, as the name suggests, greens powders are a supplement to your diet. They should never replace eating healthy foods. 

I recommend tracking the fruits and vegetables that you eat on a daily basis over the course of a few weeks. This will give you an idea of how well you do at giving your body its essential vitamins and nutrients through food alone. If you discover a pattern of consistently being under three to four servings of vegetables per day (recommended by recent studies), it might be a good idea to consider adding a greens powder to your daily routine to help you reach that goal.

Be sure to consult with your doctor or a nutrition specialist before adding a supplement to your diet if you have any health concerns.

The Science Behind the Scoop

While it’s true that certain green powder brands have made rather extravagant claims about the health benefits of their products, there's promising research that supports the addition of green powders to a balanced, healthy diet. The findings of a 2021 study suggest that consuming a daily greens powder could significantly improve blood levels of vitamins A, C, and E. This is hugely positive news not just for your immune system but also for your overall health.

Another study published in the Journal of Chiropractic Medicine in 2009 found that participants who consumed a fruit and vegetable powder supplement for 90 days experienced a significant decrease in blood pressure. As high blood pressure is a major risk factor for heart disease, these findings are very encouraging for anyone looking to support their heart health.

Bridging the Nutritional Gap

Be honest – do you always make time for multiple servings of fruits and vegetables in your daily routine? If your diet is somewhat lacking in that department, you’re certainly not alone. According to the Centers for Disease Control and Prevention (CDC), only about 1 in 10 adults meet the government’s recommendations for daily fruit and vegetable intake. While green powders aren’t a replacement for whole fruits and vegetables, they do have the potential to help make up for our dietary shortcomings.

According to dietitian Nicolette Star Maggiolo, RD, LDN, "I see AG1 as a 'better than nothing' option for some people. But ideally, we want to work towards getting nutrients from whole foods as much as possible." While not quite a nutritional safety net, green powders can fill in some of the gaps when we’re not getting enough important nutrients.

Convenience is King

In our fast-paced daily lives, quick and easy solutions often trump good intentions. While this typically means resorting to unhealthy food and beverage choices, green powders offer both convenience and balanced nutrition. They’re a straightforward way to boost your nutrient intake without having to prep, chop, or meal plan. Just mix, drink, and go. For busy professionals, parents, or anyone who's ever looked at a head of kale and thought, "Maybe tomorrow," that's a game-changer.

The Whole Package

While incorporating a diverse range of whole fruits and vegetables (bonus points for mixing in superfoods!) into your diet is still the gold standard, there are other reasons to supplement your nutrition with a daily scoop of green powder. For example, many green powder blends contain ingredients you might not typically eat, like spirulina or chlorella. These nutrient-dense algae have been linked to various health benefits, such as immune support and anti-inflammatory properties.

Notably, green powders often include adaptogens – herbs that may help your body manage stress. A 2010 review of pharmacological studies indicates that adaptogens like those found in many green powders could potentially help combat fatigue, enhance attention, and mediate the body’s natural stress response.

Greens Powders Are Accessible For Everyone

Greens powders don’t have to break the bank, either. Even on the more expensive end, a month’s supply of AG1 costs $79, which works out to $2.63 per serving. And there are plenty of high-quality greens powders that cost less than $1.50 per serving.

The Rising Star: Live It Up Super Greens

When it comes to affordable nutrition, I’ve got to mention a product that's quickly become one of my favorite greens powders: Live It Up Super Greens.

Instead of cramming in vitamins and minerals just for bragging rights, Live It Up focuses on a balanced blend of 20+ high-quality ingredients like chlorella, spirulina, wheatgrass, kale, barley grass, moringa, nopal cactus, and ginger root, plus digestive enzymes and dairy-free probiotics.

Live It Up is just as serious about quality as they are about functional nutrition. Forbes gave them a thumbs up for being "third-party tested and manufactured in a GMP-certified facility in the U.S." Plus, Live It Up Super Greens is completely free from unwanted extras like sugar, caffeine, gluten, and artificial flavors and colors.

Oh, and did we mention that this greens powder actually tastes good? The slightly minty taste has earned praise from customers, and it pairs nicely with a smoothie or even a simple glass of water. There’s also a Wild Berries flavor for those who aren’t keen on tasting their greens.

The Bottom Line

Make no mistake – green powders aren’t a magic bullet. But they might just be the next best thing to having a personal nutritionist and chef. While green powders should never replace whole fruits and vegetables, they can be a valuable addition to your diet, especially if you struggle to meet your daily veggie quota.

As with any supplement, it's always a good idea to chat with your healthcare provider before adding a green powder to your routine. This is especially important if you take any medications, have existing health conditions, or are pregnant or breastfeeding. However, green powders are widely considered safe and healthy for nearly all individuals when used as directed.

So the next time you're eyeing that canister of green powder, go ahead and give it a whirl. If you’re looking for a place to start, try one of my favorite brands: Live it Up Super Greens. Cheers to your health!

Sources:

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