If you believe the ads and social media posts, starting your day with a green powder or greens supplement will help your health and wellbeing.<\/p>\n
Often shown as part of a picture-perfect morning routine, they might seem like the answer to lacklustre veggie consumption. But, are they actually worth taking? And are there any downsides to them?<\/p>\n
Here’s what a dietician and a nutritionist say.<\/p>\n
What are green powders?<\/p>\n
Emma Beckett says our diets don’t always have to be perfect, convenience is a factor too. (Supplied: Emma Beckett)<\/p>\n
There is a huge variety<\/strong> of green powders available \u2014 and a big variation in prices.<\/p>\n 100 grams of green powder can cost $12 at the supermarket or about $45 at a beauty and skincare store.<\/p>\n Some products spruik that they help you meet your daily intake of healthy greens, that they’re a fibre source to help keep you regular, and terms like superfood and super greens also come up.<\/p>\n Food and nutrition scientist Emma Beckett, based in Newcastle\/Awabakal, says these types of products have become more prominent and there’s a lot of variation between products and the way they’re marketed<\/strong>.\u00a0<\/p>\n Dr Beckett thinks convenience<\/strong> is part of what makes green powders attractive.<\/p>\n There’s also a marketing element, she says, with labels spruiking health claims and benefits.<\/p>\n “You can’t do that with fresh wholefoods, there’s nowhere to put a label on an actual bunch of broccoli or a cup of brussels sprouts.”<\/p>\n Is a green powder necessary?<\/p>\n Green powders aren’t necessary<\/strong>, according to Stephanie Partridge, an accredited practising dietician and associate professor at the University of Sydney, on Gadigal land.<\/p>\n “My first impression when I see these kind of products is thinking this is just another thing that we don’t need,” she says.<\/p>\n Dr Partridge says green powders usually contain some vitamins and minerals and a little fibre, “but it doesn’t replace a healthy balanced diet”.<\/strong><\/p>\n “If you can have a healthy meal, you’ll likely get all of the vitamins and minerals that you would from a powder, and then if you repeat that across the day and you’ll also be satiated for longer.”<\/p>\n Green powders are generally made with freeze-dried fruits and vegetables<\/strong>, but Dr Patridge says when they are processed and broken down, some of their benefits are lost<\/strong>.<\/p>\n While a green powder may offer a couple of grams of fibre per serving, she says an apple or pear instead could make up 6 grams (the recommended daily intake<\/a> for adults is 25 to 30 grams).<\/p>\n Because these powders are “refined and processed plant matter”, Dr Beckett says it’s hard to say whether they count towards the <\/strong>five serves of veggies<\/strong><\/a> a day<\/strong> target.<\/p>\n “People are probably buying these thinking a scoop is equivalent to a veggie and it definitely is not.”<\/p>\n But, she says they are also “a tool that’s better than no vegetables<\/strong>\u201d and our diets don\u2019t have to be perfect.<\/p>\n Stephanie Partridge says green powders are a potential “money waster”. (Supplied: Stephanie Partridge)<\/p>\n When are green powders helpful?<\/p>\n Dr Beckett suggests it’s helpful to think of these supplements as an addition rather than a replacement for anything.<\/p>\n How to get the fibre you need<\/a><\/p>\n People share a lot of their lives on social media. This can even include digestion details, with content about “staying regular”, bloating and fibre far from off-limits.<\/p>\n She says they could be useful for people with a low appetite, a very restrictive diet or for those who are travelling<\/strong>.<\/p>\n For those not eating vegetables to start with, Dr Beckett says adding a powder could be beneficial.<\/p>\n If choosing between products, Dr Beckett says to “look for the majority ingredient being actual vegetable powder, with actual recognisable vegetables listed”.<\/strong><\/p>\n Green powders can also “have quite strong flavours”, so if you are trying to “hide” veggies in food using these supplements could change the flavour, Dr Beckett says.<\/p>\n Are there any potential risks to consider?<\/p>\n Dr Partridge says green powders could help people incorporate or improve their intake of vitamins and minerals, but they’re “ideally used under professional guidance<\/strong>“.<\/p>\n Some vitamins and minerals can interact with medications<\/strong>, “particularly fat-soluble vitamins that can be stored in our liver might have interactions with some medications.”She also recommends consulting a GP or healthcare professional if you\u2019re planning a pregnancy, pregnant or breastfeeding\u00a0<\/strong>and considering introducing a greens powder \u2014 or giving it to your child.<\/p>\n Dr Beckett says “allergens are another reason to look at the labels<\/strong>” especially if you have allergies. She says potential risks include soy, gluten, fish and shellfish<\/strong>.<\/p>\n Dr Partridge says green powders sold and purchased in Australia reputably are regulated by Therapeutic Goods Administration<\/a> as either food or medicine.<\/p>\n “That said, there is always some potential risk of contamination, especially for products purchased online from unverified sources or from overseas.”<\/p>\n Tips for getting more greens from wholefoods<\/p>\n Dr Beckett says while these powders are convenient and have some benefits, they’re not going to help you feel full and satisfied like a vegetable.<\/p>\n<\/p>\n