The 10 Things RDs Should Know About Buying Greens Powders

You’ve probably heard of green powders before, perhaps through a podcast, a friend, or a social media post. They’re everywhere, promising benefits from a quick energy boost to better gut health and immunity… all in a single scoop. It’s no surprise that they’ve become the go-to resource for influencers, trainers, and wellness enthusiasts alike.

If you’ve ever wondered whether green powders are worth trying, you’re not alone. As a certified nutritionist and certified personal trainer, I will be happy to assist you. In this article, we’ll explain what you need to know as a consumer, including the key things to look out for.

What are green powders?

Simply put, green powders are freeze-dried vegetables and other nutrients ground into a powder that can be mixed into drinks or foods.(1) Although formulas vary widely, many contain vegetables, seaweed, prebiotics and probiotics. Adaptogensand energy boosters like green tea extract, all designed to give your diet a convenient boost.(1)

Green powders are considered dietary supplements by the FDA.(2) Unlike traditional foods, dietary supplements are not subject to the same controls, so quality can vary from brand to brand. Although they may provide some nutritional benefits, green powders are not a replacement for whole foods like fruits and vegetables, especially since many are deficient in fiber, a nutrient most of us need more of.

Here are 10 key insights I give my clients and share with you to help you decide if a green powder is right for your routine.

1. Not all green powders are created equal

First, not all green powders are created equal. This means that green powders fundamentally differ in quality, nutrient density and ingredients. And while the marketing is on point, they must have significant nutritional composition to be clinically useful. Or the downside: Some contain an excess of a nutrient in one serving, meaning it does more harm than good. Keep this in mind as you evaluate the nutrition labels and serving sizes of different brands of green powders to determine which might be right for you.

2. Check allergens and ingredients

Since the ingredients of green powders from different brands differ greatly, the allergens may also 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 adhere to, not all of them do. This means that what is written on the label may not be in the bottle. In fact, a recent case study found that of 30 nutritional supplements tested by a popular online retailer with immune health claims, 17 of 30 products were mislabeled, 13 were misbranded, and 9 had additional components detected but not disclosed on the label.(3) To avoid inaccuracies, look for green powders that have been third-party tested. This ensures that an external company is hired to evaluate the product to ensure transparency in the manufacturing process. Verification of third-party testing can be found on the brand’s website and/or on the product bottle and is usually displayed as a third-party seal NSF or USP.

4. Assess the costs

A flashy label and a higher price may convince you that it is a better, higher quality product, but don’t let that sticker fool you. The most important thing is to make sure that the ingredients of the greens powders you are considering meet your expectations when taking a supplement and of course have been third party tested. Aside from that, you’re probably paying for expensive packaging or marketing. If a company uses sustainable business practices and sourcing methods, it may also be worth taking this into account when making your purchasing decision.

5. Know the potential benefits of green powders

Green powders can contain a lot of micronutrients in just one drink, making them an option for anyone who finds it difficult to get enough fruits and vegetables every day.(1) And their benefits can extend even further. A 2009 study found that green powders may help support healthy blood pressure.(4) Recently, a 2021 study showed that supplementing a fruit, berry, and vegetable juice powder concentrate improved blood concentrations of certain vitamins and carotenoids through the supplement.(5)

While research is still 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—underscoring the potential value of adding green powders to your routine.(6)

6. …But understand what they can’t do

Greens Powders’ claims that it supports blood pressure and heart health can be tempting. It is important to remember that these results are based on specific study participants and conditions such as the dose administered and do not apply to everyone. In addition, certain nutrients can have negative effects depending on your health condition or medications. There is no magic pill or powder for optimal health. True wellness comes from a balanced approach and consistent effort, not shortcuts.

7. Watch out for added sugar and flavorings

Although ground celery, kale and Brussels sprouts are full of nutrients and phytochemicals, they are also pretty tasteless when it comes to pure taste. For this reason, some brands add sugar or other flavorings to their powders to make them more appealing to consumers. Read the ingredients and labels so you understand what’s in the bottle you choose. And to customize the flavor to your liking, you can also mix it into a smoothie with natural sugar sources like fruits, which also provide a fiber boost!

8. Taste and texture may influence your choice

There’s no point in spending your hard-earned money on something that’s taking up shelf space in your kitchen but isn’t really being used. If you choose a green powder, look for product samples that are third-party tested and nutritionally consistent with your expectations so you can be sure you’re actually using it. Mouthfeel is important. So remember, when you grind up so many nutritious foods and put them in powder form, they may not taste or feel the same on your tongue.

9. Look for a formula that meets your nutritional goals

Do you follow a vegan or gluten-free lifestyle? Maybe you’re looking for products that will boost your energy or boost your gut health? Based on your desired goals, you want to choose a product that meets them. Some products are made with green tea extract, which can support your energy levels, while others may contain pre- or probiotics intended to promote gut health. Keep these points in mind when evaluating which green powder is right for you.

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

There is no dietary supplement that can do the job of a balanced diet, which is why green powders work best when combined with them healthy eating and lifestyle habits. MyFitnessPal registered dietitian Katherine Basbaum explains, “Using the MyFitnessPal app is a great way to get into the habit of getting into your own habits and finding out where you can add more nutrient boosters like fruits and vegetables to your regular routine.”

Conclusion

Green powders can be a convenient way to boost your absorption of nutrients from foods you may not eat regularly, but they are not a replacement for whole foods. Think of them as a safety net for busy days when getting the recommended 5 to 7 servings of fruits and vegetables seems impossible.

Not all green powders are created equal, so don’t just grab the first one you see online or in store. Look for a brand that is third-party tested, contains the nutrients and amounts you want, and fits your budget. Remember: the basis of your diet should always be whole foods.

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

The post The 10 Things RDs Should Know About Buying Greens Powders appeared first MyFitnessPal Blog.

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