This was from a question I got on Instagram, so I doubt I’m the only one seeing tons of sponsored social media content and podcast ads on greens powders. It’s everywhere, and it sounds amazing - all of your daily veggie servings, antioxidants, vitamins and minerals in a couple gulps? Sign me up. Or… not? I of course have a lot of thoughts about these.
But first, what exactly are greens powders?
Greens powders, or super green powders as they’re sometimes called, are powders made from dehydrated vegetables. Sometimes they contain fruits, added vitamins, minerals, and herbs depending on the brand. They are often marketed as an easy and palatable way to increase the amount of vegetable servings or vitamins and minerals you consume in a given day, usually by adding water the the powder and drinking it.
My biggest qualm
Dehydrated vegetable powder is lacking in one key nutrient: fiber. Fiber is one of the most important components of fruits and vegetables, and is completely removed during processing of these greens powders. Fiber promotes diverse and strong gut bacteria, helps regulate blood sugar, aids satiety after meals and keeps your bowels regular. These are all important for our daily functioning, and one of the reasons not to rely on greens powders alone for your vegetable servings. Dehydrating vegetables and grinding them into powder may also affect nutrient composition of the vegetables, such as total vitamin, mineral and antioxidant content.
Health claims
It’s also important to keep in mind that the countless research studies on the health benefits of diets high in vegetables, even those touted by various companies who make greens powders, are conducted on individuals eating whole vegetables. We don’t know how these results would differ or translate to individuals consuming vegetables in their powdered form. The few studies there are on green powders are funded by the companies who make the powder.
The cost
This is another big qualm I have - greens powders are expensive, and not accessible to a huge portion of the population. A one month supply of greens powder (to be used daily) can cost more than $80. That’s in addition to all of your other groceries. I’ve worked with a lot of low income women over the years, many of whom have been convinced they need a product like this to be “healthy” due to clever marketing, and feel like they’re missing something important if they can’t afford it (or stretch their budgets too much to buy it). We can’t lose sight of the much simpler, more beneficial and cost effective ways to support your health - whole vegetables and fruits.
Where does this leave us?
Greens powders shouldn’t be used as a substitute for eating whole vegetables. Whole vegetables give you more bang for your buck in every nutrient department, from fiber to vitamins and minerals, not to mention your wallet. The powders can, however, be a way to add nutrients to the diet as a meal supplement, similar to how a vitamin would. If you fall into the category of not eating enough veggies, adding in a greens powder can be a sort of “gateway” towards having more of the real thing (at least, that’s my hope!).
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As a food scientist who has formulated greens powders, I’m in agreement with you: they are not worth it! The vitamins and minerals they contain are often minimal (or added from non-fruit/vegetable sources). And once you take out fiber, what’s the point?? (Plus, do they even taste that great for the money??)