Do you need to take a greens powder?
October 30, 2021
Written By: Nutrition Coach Mairead Have you heard of greens powder supplements? They've become more common in the last few years, and many people wonder if they should be taking them, or if there's a benefit.
Let's dig in!
What are "greens powders"?
These supplements are generally a powdered supplement, although sometimes you can find them in capsules or pills, that theoretically give you all the nutrition of a large serving of leafy greens and other vegetables. They are sold under many different brand names, and there's no specific standard as to what is in them, or what nutrition requirements they might meet.
They are often advertised to busy and active people as an alternative to having to actually eat your vegetables.
You might also find protein powders and meal replacement shakes that have "added greens" in them as well.
If you're not able to include enough vegetables in your diet regularly, a greens powder may be an option to help you meet your nutrition needs. These individuals are generally extreme cases, such as if someone physically does not have access to other sources of fruits and vegetables.
We all know that increasing your fruit and vegetable intake is generally a great idea, and something a lot of us struggle with, so a greens powder may seem like a quick fix! Because all greens supplements are different, it can be difficult to choose one. If you compare both the ingredient lists and the nutrition facts between greens powders, they can be completely different.
You'll also see some big numbers on those nutrition facts. You generally do not need to be taking in 700% of your recommended vitamin C intake or 367% of your vitamin B12 intake.
For each vitamin and mineral, there is usually a recommended daily allowance, which is the amount that will meet the needs of most people. The vitamins we find in very large amounts in greens powders are not generally ones that will hurt you if you take in too much, but there's not necessarily a big benefit to taking in so much more than you need.
On the flip side, these powders are also usually low in fibre for the amount of vegetables they claim to include, meaning you might be getting the vitamins and minerals, but are definitely missing the benefits of eating them as whole foods. You might be getting 700% of your vitamin C needs but only 8% of your fibre.
Greens powders can also be very expensive, especially for a food that won't actually help you feel full or give you a lot of food energy.
Finally, including a supplement such as a greens powder does not "make up for '' other nutrition issues, such as a diet that's not meeting your energy needs, low in protein, high in saturated fat, or high in processed foods.
Just because you're taking in this supplement, it doesn't mean the rest of your diet is magically healthy, unless you make changes there as well.
If you're concerned about your vegetable and fruit intake, see if there's a whole-food way you could incorporate them. Including a serving of a fruit or vegetable you enjoy at most meals or snacks is a great place to start! If you have any medical conditions or take medications that may interact with the ingredients in any supplement, it's always a good idea to talk to your doctor or dietitian before you start a new supplement.
If you're concerned about whether you're meeting your nutrition needs and are wondering if there are supplements you need to take, meeting with a dietitian is the best way to get evidence-based advice and make sure you're on the right track!
There are limited nutrition appointments available at Degree this fall! Email mairead@degreefitnessseaforth.com
for more info and to save your time slot!
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