Greens powders are carefully crafted supplements that combine freeze-dried fruits and vegetables, digestive enzymes, probiotics, fiber, and extracts into a fine, mixable powder. Some brands even include adaptogens and herbs like ginger and ashwagandha to enhance their nutritional profile. While the taste of greens powders can vary, with some being earthy and bitter, others offer more palatable flavors like chocolate and mixed berry. However, it's important to note that certain brands may add sugars and "natural flavors" to improve taste, so it's crucial to read the ingredient list before making a purchase.
These powders have gained popularity due to their convenience and the challenges many individuals face in consuming an adequate amount of fruits and vegetables. According to Grand View Research, the superfood powders market reached a staggering $6.14 billion in 2021, and this upward trend is expected to continue.
Greens powders are often low in calories, carbohydrates, sodium, and fat, making them a desirable option for those watching their intake. They are formulated to provide a wide array of vitamins and minerals, similar to other dietary supplements. While many greens powders claim to offer various health benefits, such as supporting immunity, digestion, and energy, it's important to note that scientific evidence supporting these claims is still limited. Additionally, the way in which you incorporate greens powders into your diet, such as mixing them into different foods, can impact their overall nutritional value.
However, it's crucial to emphasize that greens powders should not be seen as a replacement for whole fruits and vegetables. Time-tested and science-backed advice tells us that filling up on whole foods multiple times a day is the key to a healthy diet. While greens powders can be taken as a daily supplement, they should be viewed as a complement to, rather than a substitute for, a well-rounded, plant-based diet.
Unleashing the Potential Benefits of Greens Powders
Ultimately the main benefit to taking a greens powder every day is similar to taking a multivitamin. Covering off dietary deficiencies has a number of benefits including everything from skin health, through to disease prevention. In completely healthy populations of people who are otherwise getting a balanced diet there probably isn't going to be a huge amount of difference. However, if you do have any deficiencies and aren't getting enough leafy greens some of the most well known benefits are.
It's also going to depend entirely on which greens powder you use, better quality greens powders like AG1 and Super Green Tonik.
We asked a couple of our testers how their first few weeks with greens powders went:
Day 1: The First Sip
While the taste of greens powders might be a bit overwhelming initially, it's important to persevere. The first day typically brings no noticeable changes in energy levels or overall well-being.
Day 2: Adjusting to the Flavor
As the days progress, users often find themselves adjusting to the taste of greens. Shaking the powder with ice can help improve the flavor and make it more enjoyable. Despite this, no significant changes in energy or well-being are typically observed in the first day of drinking greens powders.
Day 3: Discovering the Benefits
By the third day, some users begin to experience positive effects. These can range from clearer skin to increased energy levels. The taste of greens becomes more palatable, and users may even look forward to their daily dose.
Day 4: Exploring Versatility
Some people start to get a bit more creative. From smoothie bowls to creative recipes, there are numerous ways to incorporate greens into your diet and make it more enjoyable. Users may begin to notice subtle physiological changes, such as improved energy during workouts.
Day 5: Energized and Alert
The fifth day often brings a surge of energy and heightened alertness. Users report feeling sharp, focused, and motivated to tackle their daily tasks. greens-infused smoothies continue to provide an additional boost of energy.
Day 6: Consistency and Sustained Energy
As the week progresses, users find themselves experiencing sustained energy levels throughout the day. The dreaded afternoon slump becomes a thing of the past, and workouts are met with increased stamina. Improved sleep quality is also observed, aiding in overall well-being.
Day 7: A Shift in Mindset
By the final day of the trial, users often notice a shift in their mindset. The routine of consuming a greens powder becomes a comforting and ritualistic part of their day. Nutrient-dense choices are made throughout the day, inspired by the commitment to overall well-being. The positive results observed during the week serve as motivation to continue incorporating greens powder into their daily routines.
Day 8+: Being More Relaxed About Nutrition
Most people generally find at this point they're used to having greens and they feel more secure in their diet, knowing that they've at least got some leafy greens in before they head out the door in the morning has most people feeling better.
Some of the other well known benefits of taking greens powder daily include:
Reducing Inflammation with Greens Powders
Inflammation is a leading driver of chronic diseases, making it essential to incorporate foods rich in antioxidants into our diet. A small study published in the International Journal for Vitamin and Nutrition Research found that daily consumption of berry, fruit, and vegetable juice powders led to a significant increase in blood levels of carotenoids, vitamin C, vitamin A, and alpha-tocopherol. These antioxidants play a crucial role in protecting our cells from harmful free radicals and inflammation, potentially benefiting our immune health.
Boosting Energy Levels with Greens Powders
Many greens powders on the market claim to boost energy levels, thanks to added B vitamins responsible for energy production in the body. While the exact effects of greens powders on energy levels are not well understood, a review published in Nutrients suggests that supplementation with B vitamins can help fight fatigue, particularly in individuals with low B vitamin levels. Some greens powders also contain green tea and black tea leaf extracts, which may provide a source of caffeine and potentially enhance energy levels.
Improved Blood Pressure
High blood pressure is a common health issue that often goes unnoticed. Research published in the Journal of Chiropractic Medicine showed that taking greens powders as a supplement to a regular diet may lead to improvements in blood pressure. However, it's essential to note that this was a small study, and more research is needed to confirm these findings.
What to Look For in a Greens Powder
When choosing a greens powder, it's important to consider several factors. Firstly, opt for products with easily understandable and pronounceable ingredients. Avoid those with added sweeteners or artificial flavors. Look for brands that undergo third-party testing, as this ensures higher safety standards. Additionally, aim for a greens powder that contains at least 3 grams of fiber per serving, as this can contribute to meeting your daily fiber goals and support a healthy gut.
Risk of Toxicity
One potential risk of consuming greens powders is the presence of heavy metals such as lead and arsenic. One study found trace amounts of these heavy metals in some greens powders in 2019. To minimize this risk, it's crucial to choose brands that continuously test for heavy metals and pesticides. Third-party certification can provide reassurance about the safety of the product.