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What are drinkable greens and are they as healthy as the real thing?
When you walk into a vitamin or supplement store, you'll likely notice a growing section of drinkable vegetables. They're marketed as a way to get the majority of the daily nutrients your body needs in one easy step, adding to the ever-growing (and confusing) list of supplements you don't know if you ~really~ need. While these drinks sound healthy in theory, on a fundamental level they are still a processed version of real, whole foods. But does drinkable green powder have any health benefits? Are they necessary? Or are they just another “comfort item” that you don’t really need? …
What are drinkable greens and are they as healthy as the real thing?
When you walk into a vitamin or supplement store, you'll likely notice a growing section of drinkable vegetables. They're marketed as a way to get the majority of the daily nutrients your body needs in one easy step, adding to the ever-growing (and confusing) list of supplements you don't know if you ~really~ need.
While these drinks sound healthy in theory, on a fundamental level they are still a processed version of real, whole foods. But does drinkable green powder have any health benefits? Are they necessary? Or are they just another “comfort item” that you don’t really need?
What are drinkable greens?
These products are made from freeze-dried, juiced ingredients like wheat and barley grass and leafy greens, fruits, and vegetables to turn them into a green powder that you mix with water. The powders usually come in tubs, similar to protein powders, or resealable bags that need to be refrigerated after opening.
Some powders have dozens of ingredients. For example, Athletic Greens has a whopping 75 ingredients: things like organic apple powder, artichoke leaf extract, and dandelion root extract to aid digestion; Pea Protein Isolate, Organic Spirulina and Chlorella Powder to Support Healthy Aging; and a range of root extracts you've probably never heard of that support your endocrine system. Other brands have nutrition labels with wide-ranging “superfood blends” in addition to all the green stuff. The pure greens powders typically add a few grams of plant-based protein per scoop (Athletic Greens, for example, adds three grams), and there are others marketed as actual "green protein powders" that contain as much protein as other protein-specific powders (around 20 grams per scoop). Some other drinkable leafy greens contain additional fiber to support mobility.
So, what do these drinkable greens even taste like? Well, depending on your taste for other powder blends (think collagen or protein powder), they may be a bit chalky, mushy, or have a strong grassiness. Most mix relatively well with water if you drop a scoop into a shaker bottle or use a whisk to mix in a glass (a spoon isn't enough, though). A simple solution: Mix them into your morning smoothie like protein powder. By the way, you can add both powdered vegetables and powdered protein to your smoothie unless your vegetables or other smoothie ingredients provide sufficient protein.
Are there health benefits to drinkable greens?
Many companies that produce these nutrient-dense powders such as: Some brands, such as Athletic Greens, say that drinkable greens are easier for your body to break down and absorb than consuming the green ingredients in their raw, plant-based form. Additionally, other common health claims include that powdered, drinkable greens can support your nervous and immune systems, aid in digestion, increase your energy levels, and promote healthy aging, among numerous other claims mentioned above.
One note: Athletic Greens was the only brand we came across that gave very detailed information about their ingredients and their supposed health benefits. Others don't offer much explanation as to why you should take their products. Since these greens fall into the category of dietary supplements that are not regulated by the Food and Drug Administration (FDA), you can't even be entirely sure what ingredients are in these products, let alone the claimed health benefits. (
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How drinkable greens compare to whole foods
Starting the morning with a glass of vegetables on an empty stomach—which can promote better nutrient absorption—can feel virtuous, like you're setting yourself up for a day full of healthy choices. While there's nothing wrong with this, some nutrition experts aren't convinced these powders are worth the money. (These are the best times to take supplements, by the way.)
“I always tell my clients that chewing is better than drinking,” says Brigitte Zeitlin, RD, owner of Manhattan-based BZ Nutrition. “You get so much more nutritional bang for your buck when you eat produce instead of drinking supplements.”
For one thing, says Zeitlin, supplements aren't regulated by the FDA, so there's no real way to know whether you're actually getting all of the nutrients listed on the package in every scoop. Conversely, if you eat a cup of spinach, for example, you'll know exactly how much iron, calcium, fiber and vitamins you're getting. Second, your body is happier from chewing than from drinking, so eating a large green salad rather than drinking one will obviously make you feel fuller and more satiated, says Zeitlin.
When you might want to reach for drinkable greens
However, there are some cases where these drinkable greens come in handy. If you can't chew (let's say you recently had a root canal) - then drinking your vegetables could be a great way to get all your right nutrients, says Zeitlin. Second, since vitamins and minerals play a big role in your immunity, especially when you're traveling, drinking your greens could help you ward off illness while on the go (then again, you can't touch those yucky airplane trays). . Finally, green powders can also prove useful if you have limited access to healthy, whole foods—or simply don't get enough fruits and vegetables in your daily diet, period. In fact, according to the CDC, only one in 10 adults consumes the recommended amount of fruits (two cups per day) and vegetables (two to three cups per day).
Although Zeitlin says she would never recommend green powders instead of eating fresh produce, they won't cause any harm. “If people use them and like them and feel good, then that’s great – they don’t have to stop,” she says.
Would you like to try green powders? Here are five to try:
Organic Vegan Greens & Reds Superfoods
With 2,000 milligrams of organic prebiotic fiber added to the veggies, this powder should be taken first thing in the morning to keep things going.
Buy it, $55, 1upnutrition.com
Athletic Greens Ultimate Daily
Developed in New Zealand, this product is the result of 10 years of research and development, the company says. It comes in a resealable bag or in single-serve packs, perfect for travel.
Buy it, $97-$107, amazon.com
Bone Broth Protein Greens in Pineapple
Made with organic alfalfa and oatgrass juices, which specifically support bone and cardiovascular health, this protein powder also contains bovine collagen, giving it 20 grams of protein per scoop. (
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Buy it, $43, amazon.com
Green SuperFood drink powder
Refrigeration after opening is recommended for this powder, which also contains fiber from flaxseed powder and apple pectin as well as a pre- and probiotic blend.
Buy it, $38, puritan.com
Earth Grown Nutrients All-in-One Greens Mix
This powder's blend of organic wheatgrass, kale, barley grass, oat grass and seaweed comes in two flavors that are easy to mix into smoothies: black cherry and lemon mint. (
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Buy it, $40, amazon.com