Can Green Powders Replace Vegetable Consumption?
Article by Namrata Ashok
The Greens Powder market is projected to experience an average growth rate of 12.5% during the period 2023-2031 (1). This growth is driven by increased health awareness, specifically attributed to the role antioxidants play, with greens being a rich source in attenuating the risk of chronic and metabolic diseases. The consensus in the literature is that enhancing one's diet with more green plant components reduces the risks of chronic non-communicable diseases, including hypertension, diabetes, and various types of heart diseases. However, as we scrutinize the nuances in different forms of food, we begin to understand and observe differences in the way naturally found foods and supplement types (i.e. green powders) are processed within the body. Unfortunately, the evidence on green powders specifically is greatly limited, with most of the research funded by the brands themselves, contributing to inherent bias. Nonetheless, the critical question is whether green powders replace your vegetable intake.
What are Green Powders?
Green powders are a form of supplementation designed as an alternative to capsules. They tend to be less harsh on the digestive system which makes it difficult for some to process and absorb nutrients. Nutrition powders act as a fail-safe, bridging nutritional gaps on days when the diet may lack sufficient micronutrients. However, they may need to be more adequate to replace whole forms of fruit and vegetables in the name of efficiency. While the composition of every green powder varies in terms of ingredients and micronutrient profiles, most formulations tend to include a combination of the following components:
Fruits and Leaves that have been known to be high in antioxidants (Kale, Swiss Chard, Spinach, Blueberries etc.)
Vegetables
Grasses
Leafy Greens
Natural Digestive Enzymes
Extracts
Mushrooms
Natural Sweeteners
Prebiotics and Synthetic Fibres
Probiotics
Seaweed
Herbs
Fortified Vitamins and Minerals
While the array of ingredients in green powders seem like an all-in-one solution for enhancing health through a daily drink, there is a lack of consensus and understanding regarding which components listed in the ingredients are specifically linked to the health benefits claimed by respective companies, which we will dive into below.
Blood Pressure
The media often asserts that greens powders contribute to maintaining healthy blood pressure levels, and there is some merit to this claim supported by a limited body of research. One study, potentially influenced by its funding from the commercial seller of NanoGreens greens powder, revealed an 8% reduction in individuals with high blood pressure. In contrast, a study not backed by a brand or commercial seller investigated the effects of GreensFirst vegetable supplement drink on 40 male and female participants with high blood pressure. This study demonstrated a noteworthy 12% decrease in systolic blood pressure and a 7% decrease in diastolic blood pressure, without any significant changes in body weight. This is particularly crucial since alterations in body weight could have been a primary reason for changes in blood pressure, especially in cases where poor diet and lack of exercise were not identified as sources of high blood pressure. The same researchers conducted a preliminary study on healthy subjects, revealing that compared to those with high blood pressure, the effects of the greens powder supplements were 2.5 times more effective in lowering blood pressure in healthy subjects over a 90-day period. Remarkably, participants reported no adverse effects from consuming the green powder supplement, except for its "grassy taste," which, overall, was described as mild and easy to drink. While more robust research is necessary, there is high-quality evidence suggesting that increased antioxidant consumption is associated with a reduction in blood pressure. Considering that greens are rich sources of antioxidants, particularly lutein and zeaxanthin, the consumption of green powders in this context may prove valuable for individuals with a poorly diversified and nutrient-deficient diet.
Energy Boosting
Green powders have become increasingly popular in the media, often promoted as a low-calorie insurance policy for health. A contrasting assertion suggests that green powders offer an energy boost, despite their low caloric content per scoop (typically ranging from 20-50 calories). Consequently, their caloric value is insufficient to replace food and provide the same energy boost needed for sustained work. However, the perceived energy boost may be linked to the inclusion of green tea extract or specially formulated blends in certain green powder formulations. Green tea extract, containing caffeine, has been shown to enhance the nervous system, increase alertness, and boost energy metabolism over a 24-hour period (3). Conversely, the blends consist of unique combinations of extracts, powders, and amino acids with activating properties in the body. Unfortunately, many of these blends have undisclosed doses, leaving it unclear whether the amount present in a scoop of greens powder is sufficient to exert a functional effect on the body. Moreover, these combinations haven't necessarily been tested collectively for their effects on energy metabolism, and some of the components may already be naturally produced by the body or readily available in whole-form foods. The overall conclusion is that neither the absorptive capacity to generate energy nor the components of these greens’ powders have been adequately tested to demonstrate a superior effect on health comparable to consuming greens as part of a diverse diet.
Digestion and Gut Health
There's been a significant buzz surrounding the utilisation of gut health mechanisms to enhance digestion, especially considering that 40% of the global population struggles with gut-related disorders (4). While powerful research has delved into gut health, green powder companies have seized the media spotlight, capitalising on studies emphasising the benefits of increasing plant diversity to support gut health and the myriad of ingredients found in green powders. Many ingredient lists boast formulations with digestive enzymes, pre and postbiotics, and synthetic fibers commonly present in whole-food sources. However, unlike digestive enzymes such as lactase, which aids in processing lactose for intolerant individuals, many of the enzymes in green powders are naturally found in fruits and vegetables. For most individuals, additional digestive enzymes are unnecessary unless tested and prescribed by a healthcare professional.
Concerning prebiotics, whole food forms, like garlic and onions, come packaged in nature's perfect matrix for absorbing all nutrients and properties, negating the need for extracted prebiotics processed as part of a supplementation formulation. While supplemental probiotics have been shown to populate the gut with healthy bacteria, not all probiotics are created equal, and some may cause bloating. Unfortunately, many green powders contain ingredients recognised as high FODMAP, potentially triggering symptoms in individuals with sensitive guts (i.e., IBS, IBD, SIBO). These ingredients include synthetic fibres, chicory root extract, fructooligosaccharides, and garlic extract. Therefore, it is advisable to consult with a doctor or dietitian on an individual basis before incorporating prebiotic and probiotic supplements.
Summary
In conclusion, while green powders contain a diverse range of healthy and beneficial ingredients, their primary role is to supplement diets with existing nutritional gaps. However, it's crucial to recognize that the consumption of green powders is not sufficient to substitute the intake of fruits and vegetables, as their effectiveness may vary among individuals. Reported adverse effects of green powders are not known so it seems like their monetary value may be its only cost on a general basis. Before investing in a greens powder supplement, it's essential to ensure third-party testing, check for clearly listed ingredients and their amounts in blends, and understand that ingredients are arranged in descending order of weight. Additionally, considering caution with statements that make claims that appear too good to be true may be beneficial. While greens powders can be a valuable addition to address health gaps, they are not comprehensive enough to replace whole foods. It's worth considering that a multivitamin could provide similar benefits.
This article was written by Namrata Ashok, a Sports Science and Nutrition BSc student at the University of Glasgow. Namrata is enthusiastic about helping individuals heal and restore from the inside out, honing in on approaching the root cause. She is determined to explore the world of health, nutrition, and movement by combining research, theory, and practical experience.
References
(1) Industry Expert Research (2023). Green Powder Market 2023 Future Growth Analysis Report till 2030. [online] www.linkedin.com. Available at: https://www.linkedin.com/pulse/green-powder-market-2023-future-growth-analysis/ [Accessed 26 Jan. 2024].
(2) Zhang, J., Oxinos, G. and Maher, J.H. (2009). The effect of fruit and vegetable powder mix on hypertensive subjects: a pilot study. Journal of Chiropractic Medicine, [online] 8(3), pp.101–106. doi:https://doi.org/10.1016/j.jcm.2008.09.004.
(3) Chacko, S.M., Thambi, P.T., Kuttan, R. and Nishigaki, I. (2010). Beneficial Effects of Green tea: a Literature Review. Chinese Medicine, [online] 5(1), p.13. doi:https://doi.org/10.1186/1749-8546-5-13.
(4) Sperber, A.D., Bangdiwala, S.I., Drossman, D.A., Ghoshal, U.C., Simren, M., Tack, J., Whitehead, W.E., Dumitrascu, D.L., Fang, X., Fukudo, S., Kellow, J., Okeke, E., Quigley, E.MM., Schmulson, M., Whorwell, P., Archampong, T., Adibi, P., Andresen, V., Benninga, M.A. and Bonaz, B. (2020). Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study. Gastroenterology, 160(1). doi:https://doi.org/10.1053/j.gastro.2020.04.014.