Are Green Powders a Waste of Your Money?
Are Green Powders A Waste Of Your Money?
OR
Are Green Powders Worth The Hype?
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It seems like every day there is a new health product on the market promising to be the silver bullet for your wellness. Believe me, if this were actually true, I wouldn’t have a job.
Some of these products are green powders, which have been around for a while now but have gained immense popularity in recent years, becoming a roughly $1-billion dollar business. “What is a green powder?” you might be asking? You know- the powders with the label saying it has your days worth of vegetables, vitamins, minerals, and more with one scoop of the special powder. There are hundreds of options on the market and their prices range from $10 to $75, so of course, questions are bound to be raised by consumers like you! Are these products worth it? Are they safe? What am I even putting into my body? Are they the same as eating fresh vegetables?
Questions, I hope I will be able to bring you some clarity today.
What Are Green Powders?
Green powders are plant-based (made from plants) supplements you can mix into water or add to smoothies to help you reach your daily recommended intake of fruits and vegetables. Ingredients vary by brand but typically are made from a blend of dried green vegetables, such as spinach, kale, alfalfa, edible grasses (wheat, barley), and/or algae such as spirulina. Additionally, many include fruits, other vegetables, probiotics, digestive enzymes, extracts, herbs, and added fiber. While these supplements are made from whole foods and can provide a healthy boost of vitamins and minerals, they should not be considered a substitute for a diet rich in whole, fresh fruits, and vegetables.
Green Powders Vs. Multivitamins:
A traditional multivitamin complex contains chemically synthesized isolates (specific vitamins), whereas green powders are concentrated forms of whole foods. This means when you use a green powder you will still consume specific vitamins but in their natural form such as vitamin C naturally found in broccoli. Since nutrients in foods work synergistically (better together), this makes obtaining nutrients in the foods that naturally contain them the best way to consume them.
Green Powder Pros:
Besides providing an array of vitamins and minerals to improve overall health, many of the plant-based ingredients used to make green powders are rich sources of antioxidants and polyphenolic plant compounds. These ingredients have anti-inflammatory properties, antioxidant capacity and have been linked to improved exercise endurance. Studies have shown that these claims do hold some weight, when consumed daily, 2 tablespoons (10 grams) of a green powder supplement can contribute to decreased oxidative damage and significantly reduce blood pressure in individuals with high blood pressure. However, due to lack of FDA regulation, health claims are not always verified and as with any supplement, there are risks of contamination and toxin ingestion.
What Are The Risks:
When green powder products were put to the test by Consumerlab.com, an independent food research company that examines health and nutrition products, nearly ⅓ of them did not live up to their dietary claims. Woah, I’m not sure about you, but that is shocking! Out of 16 tested popular green powders, 5 didn’t even pass the quality inspection. Dang. Products that didn’t pass included, All-Day Energy Greens, InnerLight Super Greens and The Ultimate Meal. On that note, some products have even shown dangerous levels of lead, arsenic and harmful bacteria. For example, Vibrant Health’s “Green Vibrance” product, contained about 24 micrograms of the carcinogen arsenic in less than ½ an ounce, which far exceeds the 10-mcg-per-34-ounce safety limit established by the Environmental Protection Agency. The Ultimate Meal, contained 2 times the permitted amount of aerobic bacteria, which can lead to infection (ick)!
Unfortunately, that isn’t it, while most of the ingredients used are considered safe, some herbal extracts and high levels of vitamins and minerals can lead to unwanted side-effects, drug/nutrient interactions and even liver toxicity! Please be careful. Some examples of ingredients that cause side effects are chlorella causing digestive upset and licorice interfering with certain medications.
It’s also important to note, with supplements, it's very easy to go overboard, and more is not necessarily better. Many green powders contain several times your daily recommended intake of vitamins C, E and various B vitamins per serving – and some labels recommend taking multiple servings per day! While water-soluble vitamins (B’s & C) will flush out of the body, fat-soluble vitamins (A, D, E & K) won’t and may build up to toxic levels if the green powder is used in excess.
Ok, But Why Is There Heavy Metals In My Product?!
Unusual ingredients like kelp, spirulina and herbal extracts typically have a higher risk for contamination. This is partly due to lack of regulation of safe-sourcing. Since these ingredients are used in such high concentrations, the green powder is likely to have a higher amount of heavy metals such as lead.
Okay, enough doomsday. I know this can be pretty scary and make you want to toss your green powder out of a moving car but you may still be able to find the right product for you. Remember, I didn’t write this post to scare you, but simply inform you, so you feel you have the information you need to make the right choice for you.
Are Green Powders A Waste Of Money? | The Consensus:
Although green powders will never replace a diet rich in fresh fruits and vegetables, green powders can be a good option for athletes on-the-go, times of travel, or if you just struggle swallowing 4 cups of fruits and vegetables on a daily basis. It can be a great addition to smoothies that contain other nourishing whole foods like banana, nut butter, spinach, greek yogurt, etc. While many are drawn to the convenience of a powder, just remember the body reacts differently to whole foods than it does to isolated vitamins. Even though green powders contain many whole foods (in the extract form) they still contain isolated, lab-created compounds.
In the end, eating broccoli powder and beetroot extract is completely different than eating a plate full of fresh broccoli or beets. For example, lycopene from fresh tomatoes is more effective at improving cardiovascular health than the supplement form. Study after study has shown that fresh fruits and vegetables are healthier than supplements. Nothing compares to a diet that incorporates a wide variety of whole fruits, vegetables, legumes, whole grains, nuts, and seeds. It can’t be bypassed if your goal is to improve your overall health. To make sure you are eating for optimal health make sure you’re filling ½ of your plate with fruits and vegetables at every meal. That’s about 2.5 cups of vegetables and 2 cups of fruit per day. Of course, you most likely won’t be making salads of wheatgrass and spirulina, so if you are still interested in experimenting with a greens powder, it’s important to do your research.
How To Pick A Safe Product:
If you would like to incorporate a green powder into your routine here are some steps you can take to ensure you’re consuming a quality product free of heavy metals, bacteria, and other toxins.
Make sure the product has been certified through a third-party lab such as NSF or Informed-Choice. These companies test product ingredients for safety and purity.
Use reports on ConsumerLab.com to see which green powders were
found to contain heavy metals and pesticides in unsafe amounts and which ones meet quality standards. Use this link here.
Do research to see if any of the listed ingredients will interfere with your medication, health condition or allergies. If unsure, always ask your doctor!
Opt for a blend that doesn’t contain more than 100% of your daily recommended intake of any vitamin. You can find this by looking at the nutrition label and the ‘%-daily-value’ column on the product. You may need to split the recommended portion in half to achieve this, which will be easier on your organs and your wallet.
After opening the product, store your powder in the refrigerator, and always use by the expiration date
.A few Products that have been reviewed and approved by third-party companies:
ConsumerLab-approved
Juice Plus + Garden Blend Capsules
Informed-choice approved
Ultimate Daily Athletic Greens:
NSF Certified
