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Green Powders

6th February, 2024

Read this before you buy a Green Powder.

You’ve probably seen Green Powders all over social media.

Celebrities, influencers, and even science communicators, are promoting them.

Green powders are everywhere.

But are they really worth the hype?

Green powders are food supplements typically comprised of dried and powdered vegetables, fruits, algae, grasses, herbs and other plant-based ingredients.

Green powders are designed to provide a concentrated source of vitamins, minerals, and antioxidants in a convenient and easy-to-consume way.

Some of the most common ingredients found in Green powders are:

Vegetables: spinach, kale, broccoli, beetroot, mushrooms
Fruits: berries, citrus fruits, and others rich in antioxidants
Algae: spirulina and chlorella
Grasses: wheatgrass and barley grass
Herbs: dandelion, parsley, nettle
Enzymes: bromelain from pineapples
Probiotics: Bifido- and Lactic acid bacteria

Do you need a Green powder?

Green powders can help to supplement your diet with nutrients that you may not be getting in sufficient quantities from whole foods in your regular daily diet.

Whilst they do provide some beneficial compounds, such as antioxidants, vitamins, minerals and polyphenols, they should not be used as a substitute for well-balanced and varied diet rich in whole foods.

Also, Green powders are lacking in fibre. Fibre is one of the most important nutrients for health. We should be aiming for at least 25g of fibre per day to reduce our risks of colon cancer and cardiovascular disease. Most Green powders have around 1-2 grams of fibre per serving. An apple has 4 grams.

If you want to try a Green powder then consider these 5 things first:

Convenience: Green powders can be a convenient way to increase your intake of plant-based nutrients, especially for those with busy lifestyles or difficulty incorporating a diverse range of fruits and vegetables into their everyday meals.
Cost: Green powders can be pretty expensive compared to buying fresh ingredients at the supermarket. So, consider your budget and whether the convenience of a powder justifies the cost.
Quality: The quality of green powders can vary among brands. It’s essential to choose reputable brands that use high-quality ingredients and transparently list their ingredients. Reading reviews and doing research can help ensure you’re investing in a product that meets your standards.
Taste Preferences: Some people find the taste of Green powders palatable when mixed with water or smoothies, while others may not enjoy the flavour at all.
Dietary Restrictions: Green powders can be a convenient option for those with dietary restrictions or following specific diets, such as vegan or gluten-free, as they are often formulated to be compatible with different dietary preferences.

So, if you are still considering a Green powder but don’t know which one to choose then read on because you should know this first.

3 problems with Green Powders

3 problems with Green powders.

1.Nutrient Density

Green powders may seem like a convenient way to get in more nutrients, but some of them aren’t even that nutrient dense.

Take a look at the popular brand Rheal Clean Greens. They claim to be a nutritious source of greens, but the actual nutrition per serving provides only 28% of your daily vitamin C, 11% of iron, 3% of calcium, and 6% of your daily fibre needs.

Nutritional Information - Rheal Clean Greens

To put that into perspective.

A single kiwi provides 71% of your daily vitamin C and 16% of your daily fibre.

One tablespoon of chia seeds (10g) contains 20% of your daily iron and 14% of your daily fibre.

150g of yoghurt contains 20% of your daily calcium, plus protein and live bacteria.

Combine these, and you have a satisfying snack that betters the Green powder in all aspects.

2. Cost

The cost of Green powders ranges, but perhaps the most expensive and popular brand is AG1. This brand is pushed by several celebrities including the revered science communicator, Dr Andrew Huberman.

AG1 stacks up pretty well compared to other Greens powders in terms of nutrients. Surpassing your daily needs for vitamins C and zinc, both of which support the immune system

However, the cost for a one month supply of AG1 is very expensive – around £80.

This would be more than enough to cover a single person’s two week food shop that is full of nutrient dense foods.

3. Gimmick Ingredients

Most Green powders are made up of generic ingredients including wheatgrass powder, apple powder, spinach powder to name a few.

To stand out from the competition, some brands incorporate exclusive ingredients. For example, Free Soul Greens includes Livaux™ and Actazin™, which are patented gold and green kiwi extracts, respectively.

These have been shown to be prebiotics in clinical studies. However, these ingredients are last on the ingredients list in Free Soul, which means they are likely in the smallest quantities. Even if we consider they are in equal quantities to other ingredients, the dose of each would be around 0.2g.

According to studies, a minimum dose of 0.6g per day of each extract is required to have prebiotic effects. Therefore, you would need at least 3 servings of Free Soul Greens to get these desired effects (which we do not recommend doing).

How safe are Green Powders?

The long-term safety of most Green powders has not been studied. They are generally safe to consume when used as directed by the brand. However, like any dietary supplement, too much can be harmful, so do not exceed the recommended amount.

Some people may be more sensitive to particular ingredients within Green powders, especially ones with lots of different ingredients. Symptoms reported include nausea, bloating and gas.

If you are still considering incorporating a Green powder into your diet and are concerned about potential side effects, here are some tips:

Start with a small serving size and gradually increase the dose towards the recommended serving suggestion on the packet to allow your digestive system to adjust
Pay attention to the specific ingredients and choose a product that aligns with your dietary preferences and sensitivities
Stay well-hydrated to support the digestive process

Ultimately, there is a reason why so many companies are creating Green powders. They are cheap to produce and easy to profit off due to popularity online. Be wary of clever marketing and promises made by these companies when in reality the science shows no particular benefit of taking these Greens powders.

https://pubmed.ncbi.nlm.nih.gov/29152256/

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