Do powdered greens effectively replace vegetables?

If you are not a fan of eating fruits and vegetables, you may have thought about trying the social media-famous powdered greens. The powder, which can be added to a liquid of your choosing, promises to fill daily nutritional gaps in one fell swoop.

If it sounds too good to be true, it’s because it is.

While I applaud anyone who wants to increase their intake of fruits and vegetables, powdered greens aren’t the best way to do this. Whole fruits and vegetables naturally contain many vitamins, minerals and antioxidants. They also contain a high amount of fiber which attracts water in the stomach, creating a sense of fullness which can keep snacking to a minimum.

Plus, when you chew real leafy greens, healthy plant nitrates combine with enzymes in your mouth to produce nitric oxide, which helps lower your blood pressure.

How to increase your intake of real greens

There are many ways to fit in the daily recommendation of 1 1/2 to 2 cups of vegetables, including:

• Adding vegetables to foods you already eat, like eggs, sandwiches, spaghetti sauce and pizza.
• Eating the vegetables raw with dip or hummus.
• Grilling or roasting the vegetables — the caramelization makes them taste sweeter.
• Upping the fun factor by threading vegetables on kabobs, cutting vegetables into different shapes, using a variety of colors, eating spiralized vegetables in place of pasta or smearing peanut butter onto celery sticks.
• Offsetting the bitterness of vegetables by drizzling them with oil and herbs, adding something salty or sour (light soy sauce, balsamic vinegar, lemon juice or shredded Parmesan), or adding a little sweetness with honey.

Are powdered greens bad for you?

While powdered greens are convenient and typically low in calories, carbohydrates, fat and sodium, there are quite a few drawbacks:

• Many of the powders contain excessive amounts of vitamins and minerals, which can lead to vitamin toxicity.
• Some people experience constipation and diarrhea from certain ingredients and the high amount of nutrients.
• There have been some reports of people experiencing elevated liver enzymes and liver injury.
• May trigger or worsen autoimmune disorders.
• Some powders contain herbal extracts or vitamins and minerals that can negatively interact with medications.
• The powders are often low in fiber. Powders that are high in fiber typically use isolated fibers, which are harder to digest.

If you are struggling to maintain a nutritional diet, schedule an appointment with a dietitian.

Heather Klug is a registered dietitian at Aurora Health Care.

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