What Does Green Powder Do For You?

Greens powders have boomed in popularity in recent times, quickly becoming one of the most sought-after nutritional supplements on the market.

Greens powders are typically made from a blend of plant-based ingredients such as grasses, vegetables, seaweed, leafy greens, probiotics, iron-rich vegetables, and antioxidant-packed fruits.

In this article, we’ll take you through the ins and outs of greens powder - covering its weight loss benefits, nutritional profile, energy-supporting compounds, and much more.

Do Powdered Greens Have A Good Nutritional Value?

In short, yes - high-quality powdered greens do have great nutritional value.

However, not all powdered greens are made equal, and their nutritional value can vary depending on the ingredients used.

For example, some brands of green powder may contain more leafy greens, while others may have a higher concentration of vegetables and grasses.

Although the nutritional value may vary, let’s take a look at the nutritional profile of Athletic Greens as an example - one of the most popular and reputable greens powders available:

Again, it always varies between different types of greens powders but generally speaking, you can expect to find high proportions of vitamins and minerals such as:

Potassium

Potassium is essential for the normal functioning of the cells, and it helps regulate our heart rate, synthesizes protein, metabolizes carbohydrates, and keeps our muscles and nerves functioning properly.

Vitamin C

Vitamin C, or ascorbic acid, is an essential nutrient our body needs to create muscle, cartilage, and collagen in the bones.

It also helps form blood vessels and plays an essential role in the body’s healing process.

Selenium

Selenium is required by various proteins and enzymes in the body that helps create DNA, protect against cell damage, and fight infection.

The proteins that require selenium are also involved in the metabolism of thyroid hormones and reproduction.

Calcium

Calcium is an essential mineral for the body, and it helps keep our teeth and bones healthy while assisting with blood clotting, regulating our heart rhythms, helping with nerve functions, and helping our muscles to contract.

Iodine

The body requires iodine to make the essential thyroid hormones triiodothyronine and thyroxine, which help with enzyme activity and the creation of proteins while also maintaining and regulating our metabolisms.

Do Green Powders Help With Bloating?

Bloating can be caused by many factors, however, one of the more common is thought to be due to poor gut health.

Research into green powders and bloating is limited, however, it’s thought that greens powder may help to reduce some of the signs and symptoms in many people.

Most green powders will contain high levels of probiotics, digestive enzymes, anti-inflammatory components, and dietary fibre.

All of these have the potential to reduce the symptoms of bloating and improve our digestive health.

Probiotics are added to green powders, and research says they may support our immune function and better digestive health.

Greens powders may also promote regular bowel movements and relieve constipation, again, mainly thanks to their high levels of soluble and insoluble dietary fibre.

The reasons for bloating will likely differ from person to person, but for many of us experiencing bloating and gut health issues, high-quality greens powders may provide some much-needed relief!

Do Greens Powders Help With Weight Loss?

Weight loss is a complex topic but the evidence shows that many of the ingredients in a super greens powder can contribute positively to a weight loss plan.

First and foremost - greens powder contains a high level of fibre. Research has found that fibre can help support metabolism. For example, a recent review of over 40 studies found that around 39% of fibre treatments increased fullness levels and 22% reduced food intake.

The study found that the more viscous the fibre, the more likely it is to reduce food intake and suppress appetite. Some examples of viscous fibres include beta-glucans (found in Vital Greens), psyllium, and pectins.

When these are ingested, they create a gel-like substance in the gut which slows down the emptying of the stomach and increases digestion and absorption times.

At its core principle - weight loss is generally about ‘fewer calories in than go out’ - so anything that can help keep you fuller for longer and curb hunger is likely going to help you with your weight loss plan.

Does Greens Powder Give You Energy?

Even though greens powders are typically low in calories, they can often deliver you a great support in energy if your diet is lacking in key nutrients, vitamins and minerals.

Depending on the ingredients in your green powder, you may also get a dose of valuable compounds that promote energy and alertness. 

Furthermore, most people will choose to mix greens powder in a juice or smoothie which adds in sugar for a quick energy support.

A three-month study performed on 105 healthy women found that taking one tablespoon (approximately ten grams) of a specific greens powder per day helped to improve energy levels in the test group.

There are many more people who anecdotally attest to the energy increase experienced when taking a high-quality greens powder. It definitely affects different people in a different way though, so it’s worth trying a small amount for yourself to see how it works for you.

Are Green Powders Alkaline?

To get technical - an alkali is any base substance that can dissolve in water, produce hydroxide ions, and neutralize acids.

Alkali foods and ingredients will have a pH level of 7 or above and as you can see from this chart, many of the typical ingredients for a quality greens powder are very alkalising.

The alkaline diet is considered healthy because it contains mostly whole and unprocessed foods.

It’s thought that increasing the alkalinity in your body may promote various health benefits and reduce the risk of chronic diseases. It’s also believed that when your blood is more acidic, your risk of cancer, bone loss, and chronic illness raises significantly.

An alkaline-rich diet will also contain unsaturated fats, such as nuts, olive oil, and avocados, which may reduce cholesterol levels and lower blood pressure.

So, is green powder alkaline?

Well, the majority of ingredients found in green powder are alkaline foods. So, when these are all mixed together (as in green powder), you’re essentially consuming a significant amount of alkaline food, which may help reduce acidity levels in your body.

However, research shows that green powder will not affect your blood pH. It can, however, influence your urine pH and make it more alkaline.

So although green powder is alkaline, it’s unclear how exactly these higher alkaline levels can affect our health. Preliminary research shows that alkaline foods typically provide various overall health improvements, however, much more research into this topic is required

Are Super Greens Powders Good For Diabetics?

Diabetes is a chronic condition that occurs when a person's blood glucose, or blood sugar, is elevated too high. There are two types of diabetes: type one and type two.

Type one diabetes is a genetic condition that usually appears in early life, whereas type two diabetes is usually related to lifestyle choices and will develop gradually.

Unfortunately, diabetes has no cure, but there are things you can do to keep yourself healthy.

If you’re prediabetic or already have diabetes, you may be looking for supplements to help lower your blood sugar and keep the condition in check.

So - can super greens powder help?

Unfortunately, there’s not enough research in this area to confirm whether or not greens powder is an effective supplement for people with diabetes.

However, several vitamins, minerals, and compounds have been proven to lower blood sugar; many of which are present in most super greens blends.

Let’s take a look at the most effective ones below:

Probiotics

If your gut bacteria becomes damaged, you’re at an increased risk of disease. This includes diabetes.

Research has found that taking probiotics may improve the way our body handles carbohydrates, which can be beneficial for those with diabetes.

This review examined seven studies of people with type two diabetes and found that those who consumed probiotics for two months saw a 16-mg/dl decrease in their fasting blood sugar and a 0.53% decrease in their A1C when compared to the placebo group.

Probiotics are generally present in super greens powders, so if you’re looking to incorporate more probiotics into your diet, this can be a great way to do it.

Vitamin D

Some super green powders contain Vitamin D, which can help the body absorb and retain both calcium and phosphorus.

Vitamin D is needed to keep our muscles, bones, and teeth healthy. What’s more, some research suggests that Vitamin D deficiencies may be a risk factor for type 2 diabetes.

For example, one study discovered that 72% of participants with type two diabetes were found to be deficient in Vitamin D at the beginning of the study. However, after a few months of taking a Vitamin D supplement daily (4,500 -IU), the fasting blood sugar and A1C in the diabetics saw a notable improvement.

In addition, 48% of participants ended up with an A1C that demonstrated good control of blood sugar, compared to just 32% before the study began.

Furthermore, Vitamin D is thought to help people with diabetes because it may improve the functioning of the pancreatic cells that produce insulin and increase our body's response to insulin.

The Bottom Line

Greens powders are one of the most popular natural supplements in the world due to their dense nutritional profiles, convenience and wide-ranging health benefits.

Although research into the benefits of green powder is still in its infancy, preliminary studies look promising, and thousands of people are already adding green powder into their daily diets to improve their general health and well-being.

If you’re looking for an easy way to ‘cover your nutritional bases’ and make sure you don’t have any gaps in your diet, a high-quality greens powder is a great place to start!

P.S. - as a fun side note, if you have a big garden full of fresh greens, you can make your own greens powder! Check out this video:

Darcy Ogdon-Nolan

Holding a Bachelor Of Science (Hons.) combined with close to a decade now in the health food and wellness industry, I believe I'm uniquely positioned to provide a depth of knowledge and first-hand experience on emerging health products, trends and ideas! From greens powders and medicinal mushrooms through to protein powders and workout nutrition - I'm particularly interested in what modern science can uncover about what human cultures have been using to treat ailments for millennia!