The powdered greens trend has been something that seems like it's going to stick around for the foreseeable future, the question is whether or not it's really doing everything that it says. And fundamentally whether or not powdered greens are as good as getting enough fruits and veggies in your daily diet.
The short answer is probably no. And the long answer is, that considering the state of the average diet (in America we actually call it SAD or the Standard American Diet), then they're definitely a good thing overall.
What we need to recognize is that for most people we're not going to get them on a super healthy diet overnight, and with the way that our daily lives are anything that gets a bit more nutrients into our system is ultimately good. So, now let's get into the detail of powdered greens vs fresh greens.
Understanding Powdered Greens
Powdered greens are dietary supplements that aim to provide concentrated amounts of essential nutrients found in vegetables. Usually, they're made by drying and blending various vegetables, grasses, and other green ingredients into a fine powder.
They generally claim to have a wide variety of vitamins, minerals, antioxidants, and fiber, which are essential for maintaining optimal health.
And this is all well and good, the problem typically comes when they start claiming the benefits of herbal extracts without containing nearly enough of said extracts to have those benefits. AG1, the most well known greens powder is particularly egregious for this.
Some of the most common ingredients found in powdered greens include broccoli, spinach, wheatgrass, spirulina, and barley grass require much larger amounts than you'll find in most powders to get enough of their specific anti oxidants to deliver on some of the bolder health claims.
All of that said, you're still getting something from the greens powders, just probably not as much as you're being promised.
The Appeal of Powdered Greens
So what's the point? Well like most things that are good for you some is better than none, there's an argument that they're more robust and offer more benefits than a standard multivitamin and of course people like to think that they're doing something healthy. The reality is for the most part they're delivering the feeling of doing more than you are. But, if you're looking at it as a safety net for the days when you can't get all the fresh fruit and veg that you should be eating, but are otherwise having a healthy diet then they're a great option.
But, they aren't a substitute for eating your greens.
The main benefits are generally:
1. Convenience - Of course it's an awful lot easier to down a greens shake in the morning. It does only take a few seconds and is a lot less fuss than chopping and cooking veg.
2. Standardization - Not all greens powders do this, but AG1, Super Green Tonik and a few others do let you know the vitamin and mineral content you're getting per serving making it easier if you're tracking your micronutrients.
3. Increased Nutrient Absorption vs a Multivitamin - Greens powders are usually 8 grams of weight, most multivitamins are 1 to 2, this allows for the more bioavailable forms of vitamins and minerals to be included, not to mention probiotics, the greens themselves, antioxidants and so on. And many multivitamins are derived from artificial sources that the body may struggle to absorb effectively.
The Limitations of Powdered Greens
And of course we do now need to get on to the drawbacks
1. Potential Nutrient Loss - During the process of making powdered greens a lot of the nutrients can be lost, particularly in the cheaper products, you'll want something that lists exactly what's in there. You'll also be getting less fiber, which is essential for gut health and also keeping you feeling full during the day. Also some powders are mostly made of grasses which are lower in useful compounds than green leaves or algae's like spirulina.
2. Lack of Enzyme Production - The act of chewing and the digestive process trigger the production of specific enzymes that aid in nutrient absorption meaning you will want to look for greens powders that contain enzymes and probiotics.
3. Potential for Dependence - Greens powders should be an addition, not the main way you get your greens and some people do think they're a cover all and treat them as such. This is not practical nor good for you.
Conclusion: Finding Balance Between Greens Powder And Fresh Vegetables
In short powdered greens are a great addition to most people's diets, but shouldn't be used as a crutch to cover an otherwise poor diet. From a practical perspective having them is better than not for most people ingesting the standard American diet, but relying on them alone is not "healthy".