Here's what nutrition and diet experts say about green powders

Australia Broadcast Center

4 days ago

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.
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?
Here's what a dietician and a nutritionist say.
There is a huge variety of green powders available — and a big variation in prices.
100 grams of green powder can cost $12 at the supermarket or about $45 at a beauty and skincare store.
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.
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.
Dr Beckett thinks convenience is part of what makes green powders attractive.
There's also a marketing element, she says, with labels spruiking health claims and benefits.
"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."
Green powders aren't necessary, according to Stephanie Partridge, an accredited practising dietician and associate professor at the University of Sydney, on Gadigal land.
"My first impression when I see these kind of products is thinking this is just another thing that we don't need," she says.
Dr Partridge says green powders usually contain some vitamins and minerals and a little fibre, "but it doesn't replace a healthy balanced diet".
"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."
Green powders are generally made with freeze-dried fruits and vegetables, but Dr Patridge says when they are processed and broken down, some of their benefits are lost.
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 for adults is 25 to 30 grams).
Because these powders are "refined and processed plant matter", Dr Beckett says it's hard to say whether they count towards the five serves of veggies a day target.
"People are probably buying these thinking a scoop is equivalent to a veggie and it definitely is not."
But, she says they are also "a tool that's better than no vegetables' and our diets don't have to be perfect.
Dr Beckett suggests it's helpful to think of these supplements as an addition rather than a replacement for anything.
She says they could be useful for people with a low appetite, a very restrictive diet or for those who are travelling.
For those not eating vegetables to start with, Dr Beckett says adding a powder could be beneficial.
If choosing between products, Dr Beckett says to "look for the majority ingredient being actual vegetable powder, with actual recognisable vegetables listed".
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.
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".
Some vitamins and minerals can interact with medications, "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're planning a pregnancy, pregnant or breastfeeding and considering introducing a greens powder — or giving it to your child.
Dr Beckett says "allergens are another reason to look at the labels" especially if you have allergies. She says potential risks include soy, gluten, fish and shellfish.
Dr Partridge says green powders sold and purchased in Australia reputably are regulated by Therapeutic Goods Administration as either food or medicine.
"That said, there is always some potential risk of contamination, especially for products purchased online from unverified sources or from overseas."
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.
"Try eating vegetables in the way that you'd like them rather than eating them in the perfect form," she recommends.
She also suggests pureeing or mashing vegetables and incorporating them into a dish that way if you're trying to "hide" them.
Dr Beckett's favourite tip is adding extra veggies to something you already cook and enjoy. "Take the bolognese you're already making and add some carrot, or take the tacos you're already making and grate in some mushrooms."
Dr Partridge says if you're time poor and need something you can consume quickly, a smoothie could be a good alternative.
"You can easily add a good handful of spinach", along with other fruits and vegetables you might prefer the taste of, she says.
This is general information only. For personal advice, you should see a qualified medical practitioner.