The 10 Things RDs Want You to Know About Shopping Greens Powders
Chances are, you’ve heard about saag powder, perhaps from a podcast, a friend, or a social media post. They’re everywhere, promising benefits from a quick boost in energy to better gut health and immunity… all in one scoop. It’s no wonder they’ve become a favourite with influencers, trainers, and health enthusiasts.
If you’ve ever wondered whether saag powder is worth trying, you’re not alone. As a registered dietitian and certified personal trainer, I’m here to guide you. In this article, we’ll explain what you need to know as a consumer, including the key things to look out for.
What are greens powders?
Simply put, greens powders are freeze-dried vegetables and other nutritional compounds that have been ground into a powder that can be added to beverages or foods.1) While formulas vary widely, many of them include energy boosters like vegetables, algae, pre- and probiotics, adaptogens, and green tea extract, all designed to give your nutrition a convenient boost. 1,
Greens powder is considered a dietary supplement by the FDA. (2) Unlike traditional foods, supplements are not put under the same level of oversight, so quality can vary across brands. Although they may provide some nutritional benefits, greens powders are not a replacement for whole foods like fruits and vegetables, especially since many lack dietary fibre, a nutrient most of us need more of.
Here are 10 key insights I provide my clients and am sharing with you, too, to help you decide if saag powder is right for your routine.
1. Not all green powders are created equal
First and foremost, not all green vegetable powders are created equal. This means that the quality, nutrient density and content of each type of green powder vary. Additionally, although the marketing may be appealing, the green powders must have a significant nutritional composition to be clinically meaningful. Or, the flip side is that some people can pack too many nutrients into one serving, meaning it could do more harm than good. Keep these variables in mind as you evaluate the nutrition labels and serving sizes between brands of green powder to see which one may be right for you.
2. Check Allergies and Ingredients
Similarly, because brands vary widely in the ingredients used in their greens powders, the allergy-causing ingredients may also vary. If you have a sensitivity to a particular food or ingredient, it’s important to read the fine print to make sure the product does not contain the food itself, nor has it been processed in a facility that can also process your allergenic food.
3. Look for third-party testing
Surprisingly, not all dietary supplement manufacturers adhere to the strict regulations set by the FDA. This means that what is on the label may not be what is 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 products were mislabeled, 13 were misbranded, and 9 had additional ingredients detected but not claimed on the label.3) To avoid any inaccuracies, look for green powders that have been third-party tested. Such testing 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 product bottle and is usually displayed as a seal of third-party testers. NSF Or specialty,
4. Evaluate the costs
A flashy label and high price tag might tempt 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 greens powder you are considering has the ingredients that meet what you want to achieve from taking the supplement and, of course, is also third-party tested. Plus, you’re probably paying for expensive packaging or marketing. If a company uses sustainable business practices and sourcing, it may be worthwhile to consider that as well when making a purchasing decision.
5. Know the Potential Benefits of Greens Powder
Greens powder can pack a powerful punch of micronutrients in just one drink, making it an option for people who find it challenging to eat enough fruits and vegetables daily. 1) And, their profits may increase further. A 2009 study found that saag powder may help support healthy blood pressure.4) More recently, a 2021 study showed that supplementing with fruit, berry and vegetable juice powders improved blood concentrations of specific vitamins and carotenoids. 5,
While research is ongoing, a 2019 systematic review highlights that fruit and vegetable supplements may have positive effects on the risk of heart disease, diabetes, cancer, and chronic respiratory conditions—underscoring the potential value of adding greens powder to your daily routine. 6,
6. …but understand what they can’t
While Greens Powder’s claims that its support for blood pressure and heart health may be tempting, it’s important to remember that these results are based on specific study participants and conditions, such as the dosage given, and do not apply to everyone. Additionally, depending on your health condition or medications, some nutrients may interact negatively. There is no magic pill or powder for optimal health. True well-being comes from a balanced approach and consistent effort, not shortcuts.
7. Keep an eye on added sugars and flavoring agents
Ground celery, kale and Brussels sprouts may be rich in nutrients and phytochemicals, but they’re also pretty poor when it comes to taste. That’s why some brands add sugar or other flavouring agents to their powders to make them more appealing to the consumer. Read the ingredients and labels so you understand what’s in the bottle you choose. And, to change the flavour to your liking, consider adding it to a smoothie with natural sugar sources like fruit, which also provides a boost of fibre!
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8. Taste and texture can influence your choice
There’s no point spending your hard-earned money on something that will take up shelf space in your kitchen but won’t actually be used. When making your choice for greens powder, look for samples of products that have been third-party tested and meet your expectations nutritionally so you can be sure you will actually use it. Mouthfeel is important, so remember that grinding so many healthy foods into powder may change their taste and texture.
9. Look for a formula that suits your nutrition goals
Do you follow a vegetarian or gluten-free lifestyle? Perhaps you’re looking for products to boost your energy or boost your gut health? Depending 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 contain pre- or probiotics designed to nourish gut health. Keep these things in mind when you’re evaluating the right saag powder for you.
10. Greens powders work best with healthy eating habits
There is no supplement that can do the job of a balanced diet, which is why saag powder works best when combined with healthy eating and lifestyle habits. “Using the MyFitnessPal app is a great way to adapt your habits, identifying where you can incorporate more nutrient boosters like fruits and vegetables into your regular routine,” shares Katherine Basbaum, registered dietitian at MyFitnessPal.
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ground level
Green powders can be a convenient way to boost nutrient intake from foods you may not eat regularly, but they are not a substitute for whole foods. Think of these as a safety net for busy days when getting the recommended 5 to 7 servings of fruits and vegetables seems impossible.
Not all vegetable powders are created equal, so don’t grab the first one you see online or on sale. Look for a brand that has been third-party tested, contains the nutrients and amounts you want, and that fits your budget. Remember: the foundation of your diet should always be whole foods.
The team at MyFitnessPal can help you implement this. Basbaum writes, “Our meal planner This feature lets you customise a plan that fits your lifestyle, allowing you to use Saag powder only when you need a little extra help.
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The post RD’s 10 Things You Need to Know About Shopping for Greens Powder appeared first on the MyFitnessPal Blog.
