The 10 Things Dietitians Want You to Know About Buying Green Powders

Chances are you’ve heard about green powders, perhaps through a podcast, a friend, or a social media post. They’re everywhere, promising benefits like a quick energy boost to better gut health and improved immunity…all in one scoop. It’s no surprise that they’ve become a go-to for influencers, coaches, and wellness enthusiasts.

If you’ve ever wondered if green powders are worth trying, you’re not alone. As a registered dietitian and certified personal trainer, I’m here to guide you. In this article, we’ll break down what you need to know as a consumer, including the key things to look out for.

What are green powders?

Simply put, greens powders are freeze-dried vegetables and other nutrient compounds ground into a powder that can be mixed into drinks or foods.1) Although formulas vary widely, many include vegetables, algae, pre- and probiotics, adaptogensand energy boosters like green tea extract, all designed to give your nutrition a convenient boost.(1)

Green vegetable powders are considered dietary supplements by the FDA.(2) Unlike conventional foods, supplements are not subject to the same level of oversight, so quality may vary between brands. Although they may offer some nutritional benefits, greens powders are not a replacement for whole foods like fruits and vegetables, especially since many are lacking in dietary fiber, a nutrient that most of us need in greater quantities.

Here are 10 key pieces of information I provide to my clients and also share with you to help you decide if a greens powder is right for your routine.

1. Not all green powders are created equal

First of all, not all green powders are created equal. This means that overall, green powders vary in quality, nutrient density, and ingredients. Additionally, even if the marketing is relevant, they must have a significant nutritional composition to be clinically meaningful. Or, conversely, some may contain an abundance of one nutrient in a single serving, meaning it may do more harm than good. Keep this in mind when evaluating green powder nutrition labels and serving sizes among brands to see which one may be right for you.

2. Check allergens and ingredients

Likewise, because brands vary widely in the ingredients used in their greens powders, allergens may differ. If you are sensitive to a particular food or ingredient, it is important to read the fine print to ensure that the product itself does not contain the food, nor is it processed in a facility that may also process your allergenic food.

3. Look for third-party tests

Believe it or not, although the FDA has strict rules about what dietary supplement manufacturers must follow, not all of them do. This means that what is on the label may not be in the bottle. In fact, a recent case study found that out of 30 supplements tested from a popular online retailer with immune health claims, 17 of the 30 products had inaccurate labels, 13 were mislabeled, and 9 had additional components detected but not claimed on the label.3) To avoid inaccuracies, look for green powders that have been third-party tested. This ensures that an outside company is involved to evaluate the product to ensure transparency of the manufacturing process. Confirmation of third-party testing can be found on the brand’s website and/or on the product bottle, and is usually displayed as a seal from third-party testers. NSF Or USP.

4. Estimate the cost

A flashy label and higher price may persuade you to consider it a higher quality, higher quality product, but don’t let that sticker fool you. The most important thing is to make sure that the ingredients of the green powders you are considering meet what you are looking to achieve from taking a supplement and, of course, that they are also third-party tested. Aside from that, you’ll likely pay for expensive packaging or marketing. If a company uses sustainable business practices and sourcing, it may also be worth considering this when making your purchasing decision.

5. Know the Potential Benefits of Green Powders

Greens powders can pack a powerful dose of micronutrients in just one drink, making them an option for anyone who struggles to eat enough fruits and vegetables daily.1) And their benefits could extend even further. A 2009 study found that green vegetable powders may help maintain healthy blood pressure.4) More recently, a 2021 study showed that supplementing concentrated fruit, berry, and vegetable juice powders improved blood concentrations of specific vitamins and carotenoids with supplementation.(5)

While research is ongoing, a 2019 systematic review highlighted that fruit and vegetable supplementation may have a positive impact on the risk of cardiovascular disease, diabetes, cancer, and chronic respiratory disease, highlighting the potential value of adding green vegetable powders to your routine.(6)

6. …But understand what they can’t do

Green powders’ claims to support blood pressure and heart health can be appealing. It is important to remember that these results are based on specific study participants and conditions such as dose administered, and do not apply to everyone. In addition, depending on your health or medications, certain nutrients could interact negatively. There is no magic pill or powder for optimal health. True wellness comes from a balanced approach and consistent effort, not shortcuts.

7. Watch Added Sugars and Flavoring Agents

Ground celery, kale, and Brussels sprouts may be packed with nutrients and phytochemicals, but they’re also quite difficult to taste on their own. This is why some brands add sugar or other flavoring agents to their powders to make them more appealing to the consumer. Read the ingredients and labels to understand what’s in the bottle you’ve selected. And, to modify the taste according to your preferences, consider mixing it with a smoothie containing natural sources of sugar, such as fruits, which also offer a fiber boost!

8. Taste and texture can influence your choice

There’s no point spending your hard-earned money on something that will take up space on your kitchen shelves but won’t actually be used. When choosing a greens powder, look for samples of third-party tested products that meet what you’re looking for nutritionally to ensure you’ll actually use it. Mouthfeel is important, so keep in mind that when you grind so many nutritious foods and put them into powder form, they may not taste or feel the same on your tongue.

9. Look for a formula that matches your nutritional goals

Do you follow a vegan or gluten-free lifestyle? Perhaps you’re looking for products to improve your energy or fuel your gut health? Depending on your desired goals, you will want to choose a product that meets them. Some products are made with green tea extracts that can support your energy levels, while others may contain prebiotics or probiotics designed to support gut health. Keep this in mind as you evaluate which green powder is right for you.

10. Green powders work best when combined with healthy eating habits

No supplement can do the job of a balanced diet, which is why green vegetable powders work best when combined with healthy eating and lifestyle habits. Katherine Basbaum, Registered Dietitian at MyFitnessPal, shares: “Using the MyFitnessPal app is a great way to consider your own habits, identifying where you can add more nutrients, like fruits and vegetables, to your regular routine. »

Conclusion

Greens powders can be a convenient way to increase your nutrient intake from foods you may not eat regularly, but they are not a replacement for whole foods. Think of them as a safety net for those busy days when it seems impossible to consume the recommended 5 to 7 servings of fruits and vegetables.

Not all green powders are equal, so don’t settle for the first one you see online or for sale. Look for a third-party tested brand that has the nutrients and amounts you’re looking for and fits your budget. Remember: the basis of your diet should always consist of whole foods.

The MyFitnessPal team can help you make this work. Basbaum writes: “Our Meal planner The feature allows you to customize a plan to suit your lifestyle, allowing you to use green powders only when you need a little extra support.

The position The 10 Things Dietitians Want You to Know About Buying Green Powders appeared first on MyFitnessPal Blog.

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