You’ve probably heard about green powders, perhaps from a podcast, a friend, or a post on social media. They’re everywhere, promising benefits from a quick boost in energy to better gut health and immunity…all in one scoop. It’s no surprise that they’ve become a go-to for influencers, coaches and wellness enthusiasts alike.
If you’ve ever wondered if green powders are worth trying, you’re not alone. As a registered dietitian and certified personal trainer, I am here to guide you. In this article, we’ll break down what you need to know as a consumer, including the most important 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 include vegetables, algae, pre- and probiotics, adaptogens, and energy boosters like green tea extract, all designed to give your nutrition a convenient boost.(1)
Green powder is considered a dietary supplement by the FDA.(2) Unlike conventional foods, dietary supplements are not held to the same level of oversight, so quality can vary across brands. While they may offer some nutritional benefits, green powders are not a substitute for whole foods like fruits and vegetables, especially since many lack dietary fiber, a nutrient most of us need more of.
Here are 10 key insights that 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 of all, not all green powders are created equal. This means greens powders across the board vary in quality, nutrient density and ingredients. Plus, while marketing may be on point, they need to have significant nutritional composition to be clinically meaningful. Or the flip side, some can pack an abundance of a nutrient into a serving, meaning it can do more harm than good. Keep this in mind when evaluating nutrition labels and serving sizes for green powders among brands to see what might be right for you.
2. Check allergens and ingredients
Likewise, because brands vary widely in the ingredients used in their green powders, allergens can differ. If you have a sensitivity 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 can also process your allergenic food.
3. Look for third-party testing
Believe it or not, although the FDA has strict regulations on what supplement manufacturers must adhere to, not all 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 out of 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 undergone third-party testing. This ensures that an external company is involved to evaluate the product to ensure transparency in the manufacturing process. Confirmation of third-party testing can be found on the brand’s website and/or on the product bottle, and usually appears as a seal from third-party testers NSF or USP.
4. Evaluate the costs
A flashy label and higher price tag may persuade you to see it as a better, higher quality product, but don’t let that sticker fool you. The most important thing is to make sure that the ingredients in the green powders you are considering meet what you are looking to gain by taking a supplement, and of course are also third-party tested. Other than that, you’re probably paying for expensive packaging or marketing. If a company uses sustainable business practices and sourcing, it may also be worth considering when making your purchasing decision.
5. Know the potential benefits of green powders
Green powders can pack a powerful punch of micronutrients into just one drink, making them an option for anyone who finds it challenging to eat enough fruits and vegetables daily.(1) And their benefits may extend even further. A 2009 study found that green powders can help support healthy blood pressure.(4) More recently, a 2021 study found that supplementation with a fruit, berry, and vegetable juice powder concentrate 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—underscoring the potential value of adding green powders to your routine.(6)
6. …But understand what they can’t
Greens powder’s claims showing its support for blood pressure and heart health may be appealing, it is important to remember that these results are based on specific study participants and conditions, such as the dose given, and do not apply to everyone. Additionally, certain nutrients may interact negatively depending on your health status 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
Ground celery, kale, and Brussels sprouts may be chalk full of nutrients and phytochemicals, but they’re also pretty gnarly when it comes to flavor alone. That’s why some brands add sugar or other flavorings to their powders to make them more attractive to consumers’ pallets. Read ingredients and labels so you understand what’s in the bottle you’ve chosen. And to change the flavor to suit your preferences, consider tossing it into a smoothie with natural sugar sources like fruit that also provide a boost of fiber!
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8. Taste and texture may influence your choice
There is no point in spending your hard earned money on something that will take up shelf space in your kitchen but will not actually be used. When choosing a green powder, look for samples of products that are third-party tested and meet what you’re looking for nutritionally, so you can make sure you actually want to use it. Mouthfeel is important, so remember when you’re grinding up so many nutritious foods and putting them into powder form, they may not taste or feel the same on your tongue.
9. Look for a formula that aligns with your nutritional goals
Do you follow a vegan or gluten-free lifestyle? Perhaps you are looking for products to improve your energy or nourish your gut health? Based on your desired goals, you will want to choose a product that meets these. Some products are made with green tea extract that can support your energy levels, while others may have pre- or probiotics designed to support gut health. Keep these top of mind as you evaluate the green powder that works for you.
10. Green powders work best when paired with healthy eating habits
There is no nutritional supplement that can do the job of a balanced diet, which is why green powders work best when paired with healthy diet and lifestyle habits. MyFitnessPal Registered Dietitian Katherine Basbaum shares, “Using the MyFitnessPal app is a great way to introspect on your own habits and identify where you can add more nutrient boosters, like fruits and vegetables, to your regular routine.”
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Bottom line
Green powders can be a convenient way to increase your intake of nutrients from foods you may not eat regularly, but they are not a substitute for whole foods. Think of them as a safety net for busy days when it feels impossible to hit the recommended 5 to 7 servings of fruit and vegetables.
Not all green powders are created equal, so don’t just grab the first one you see online or on sale. Look for a brand that is third-party tested, contains the nutrients and amounts you’re looking for, and fits your budget. Remember: The basis of your diet should always be whole foods.
The team at MyFitnessPal can help you make it work. Basbaum writes, “Our Meal Planner feature allows you to customize a plan that fits your lifestyle, so you can use green powder only when you need a little extra support.”
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The post The 10 Things RDs Want You to Know About Shopping Greens Powders appeared first on MyFitnessPal Blog.