Greens powder: is it worth a try?

Greens powder: is it worth a try?

It can be difficult to eat enough vegetables, but they are an important source of vitamins, minerals and other nutrients. One way to include vegetables in your diet is to incorporate vegetable powders. It looks promising with its seemingly nutritious ingredients and some health claims, but are powdered greens a must for you?

What are vegetable powders?

Vegetable powders are nutritional supplements made from dehydrated vegetables, fruits and other ingredients. They are considered sources of vitamins and minerals, in addition to fiber, probiotics, digestive enzymes, antioxidants and proteins.

"Green powders are nutritional supplements that contain highly concentrated dried fruit and vegetable powders," explains Laura M. Ali, RDN. Nutritional value varies, but they are usually rich in vitamins, minerals, antioxidants, and other plant compounds that have anti-inflammatory and antioxidant effects. Some plant-based powders have additional benefits, such as plant-based protein, probiotics, and green tea.”

Many people include green powders in their diets as a way to increase their nutrient intake. It is often claimed to help improve digestion, strengthen immunity and improve overall health.

POSSIBLE BENEFITS

Diet supplements, including green powders, tend to have a lot of health claims surrounding them. Green powders are associated with a number of potential health benefits, but there is not much evidence to support these claims.

Increase your intake of vitamins and minerals.

"The main benefit of using powdered greens is to increase your vitamin and mineral intake," says Brittany Paulson, MDA, RDN, CD, CDCES. "They are often rich in antioxidants and anti-inflammatory nutrients such as vitamins A, C and K, selenium, chromium, potassium and iron."

One of the main reasons people turn to green powders is to increase their intake of nutrients that they may be missing from their diet. Instead of eating a handful of kale every day, for example, some consumers find it easier to drink a green drink. For this reason, some see green powders as the dehydrated version of green juice or green juice. However, the nutrients in fresh vegetables or juices may not be the same as those found in dried and powdered foods.

Research suggests that increased consumption of fruits and vegetables can be beneficial for overall health and reduce the risk of disease, but it's unclear whether the powdered form of these foods contributes the same benefits.

Nutritional information for plant-based powders is based on ingredients that vary by manufacturer. Common ingredients in green powders include dried spirulina, chlorella, wheatgrass, kale, broccoli, apple, moringa, lemon, and spinach.

Green Superfood Juiced Greens Powder by Garden of Life is an example of a popular vegetable powder. One tablespoon or 6.9 grams of this powder contains: 2

• Calories: 25
• Protein: 2 grams
• Carbs: 4g
• Fiber: 1g
• Sugars: 1g
• Sodium: 50mg
• Calcium: 38 mg (2% of the daily value)
• Vitamin A: 330 mcg (35% DV)
• Vitamin K: 88 mcg (70% DV)

If you eat enough vegetables, you may not need vegetable powder. “If you don't eat vegetables, powdered vegetables can make a difference,” says Mary Spano, MS, RD, CSCS, CSSD. "But there is little to no research on green powders to know for sure if they will help you achieve your nutritional goals."

source of beneficial nutrients

Some plant powders are powerful sources of beneficial nutrients such as omega-3 fatty acids, fiber and antioxidants. This depends on the ingredient in the specific product you choose.

The fiber content in some green powders is particularly appealing to those who may be dealing with digestive issues.

“If your diet is low in fiber, powdered vegetables with added fiber can be beneficial,” says Spano. "The average American gets half the fiber they need every day for good health."

It is estimated that only 5% of adults in the United States meet dietary fiber recommendations.3 The 2020-2025 Dietary Guidelines for Americans recommend 22-28 grams of fiber per day for adult women and 28-34 grams of fiber per day for adult men. 4

Increase your fluid intake

Since green powders are often added to drinks like water or juice, taking them may encourage you to drink more fluids. The US National Academies of Science, Engineering and Medicine recommend 11.5 cups of fluid a day for women and 15.5 cups a day for men5 This includes fluids in food and beverages.

For the