Green Juice and Greens Powder

Green juice and greens powders are trending in the wellness world, but are they all they’re cracked up to be? In this blog, we’ll explore the benefits, differences, and potential downsides to both options.

Green Juices: Pros and Cons

Green juice is exactly what it sounds like: a juice made from a combination of leafy greens, veggies, and fruits. Popular ingredients include celery, spinach, kale, wheatgrass, chard, cucumber, and parsley, as well as fruits like lemons, limes, apple or berries for a touch of sweetness.

Although the concept of juicing isn’t new, there has been increased interest in green juices as they’re not only an excellent way to get more veggies into your diet, but they also have the potential to promote detoxification, boost energy, and improve digestion—among other benefits.  

·      Packed with Nutrients. Green juices are a powerhouse of essential vitamins, minerals, and antioxidants that are often lacking in many people’s diets. Although specific benefits will vary by ingredient, common ones such as spinach, kale, celery, cucumber, and parsley are rich in vitamin A, vitamin C, iron, magnesium, and potassium. These nutrients are vital for various bodily functions, from strengthening the immune system to supporting bone health.

·      Detoxifies the Body. Green vegetables like spinach, kale, and celery contain chlorophyll, which helps cleanse the blood, promotes the elimination of toxins, and supports the liver in processing waste products. By incorporating green juice into your routine, you might see clearer skin, better digestion, and more energy.

·      Boosts Energy and Vitality. If you often feel sluggish or fatigued, the high concentration of vitamins, minerals, and enzymes in green juice may provide a natural energy boost. Unlike sugary energy drinks that lead to crashes, green juices offer sustained energy by supplying your body with clean, plant-based nutrients.

·      Supports Digestion. Green juices are packed with enzymes that aid in the digestive process. Ingredients like ginger and lemon are known for their ability to support digestion and soothe the stomach. The high water content in green juices also helps hydrate the digestive system, making it easier for your body to break down food and absorb nutrients. Additionally, the polyphenols and oligosaccharides found in green juice may also have a prebiotic effect that supports healthy gut flora.

·      Enhances Skin Health. The vitamins and antioxidants found in green juices, particularly vitamin C and beta-carotene, can work wonders for your skin. These nutrients help combat free radicals, which are responsible for premature aging and skin damage. Vitamin C supports collagen production, which is essential for maintaining skin elasticity and preventing wrinkles. Regular consumption of green juice may improve skin tone, reduce blemishes, and brighten your complexion.

·      Improves Immune Function. Regular consumption of green juices can strengthen the immune system, thanks to their abundance of antioxidants and vitamins. Vitamin C plays a significant role in supporting immune function, while zinc and iron help combat infections.

·      Convenient and Easy to Digest. Drinking green juice is a quick and efficient way to consume way more veggies than you might eat in a typical meal (think multiple bunches of kale and stalks of celery that would be impossible to consume in a single sitting in their whole form). And since the juice is already in liquid form, your body can access and absorb the nutrients much faster than in solid food.

However, green juice is not a magic bullet. Some downsides to green juice to consider include:

·      Lack of Fiber. Juicing removes the fiber from fruits and vegetables, which is essential for digestive health and maintaining steady blood sugar levels. Incorporating whole fruits and vegetables into your diet is important to ensure adequate fiber intake—meaning, green juices can’t replace all the veggies on your plate.

·      Potential Blood Sugar Spikes. As mentioned above, the lack of fiber—as well as the lack of protein—in green juice can cause blood sugar spikes if you make it with fruit (veggie-only green juice is unlikely to affect blood sugar). To help balance that roller coaster, be sure to pair your green juice with food that includes protein, fiber and a bit of healthy fat, such as poultry, fish, eggs, nuts/nut butter, avocado, or cheese.

·      Beware Store-Bought Green Juices. While convenient, it’s important to read labels on store-bought green juice to avoid added sugar and excessive fruit, which can spike blood sugar and lead to weight gain. It’s also worth noting that prepackaged varieties are often pasteurized, which may damage some of the heat-sensitive nutrients and compounds found in fresh juice.

·      Oxalate Levels: Green juices can be high in oxalates, compounds that, in excessive amounts, may contribute to kidney stone formation. Moderation is key, and individuals with a history of kidney stones should consult a healthcare professional before consuming large quantities of green juice.

Greens Powders: Pros and Cons

In addition to fresh green juices, greens powders have emerged as another popular way to enjoy the health benefits of greens in a convenient and easy-to-consume form. These powdered supplements are typically made from a combination of dehydrated vegetables, fruits, herbs, and superfoods like spirulina, chlorella, barley grass, and wheatgrass. Greens powders can be mixed with water, smoothies, or other beverages for a quick nutrient boost.

·      Convenient and Portable. Greens powders are a good option for busy days or traveling,

as unlike fresh juices which require a juicer and preparation time, they can be easily

mixed and consumed wherever you are.

·      Nutrient-Dense. Many greens powders contain ingredients like spinach, kale, spirulina, chlorella, and alfalfa, all of which provide important nutrients such as vitamins A, C, and K; folate, iron, and calcium. These nutrients help support various bodily functions, including bone, heart, and immune health; digestion, and energy production.

·      Supports Detoxification and Digestion. Greens powders are often formulated with digestive enzymes and detoxifying ingredients, like ginger and probiotics. They help promote digestion, soothe the stomach, and support healthy gut flora. Like green juices, greens powders also provide detox benefits by helping to flush out toxins and support liver function.

·      A Natural Energy Boost. The nutrient density in green powders can help replenish your body with the energy it needs to stay alert and active throughout the day. With their combination of vitamins, minerals, and antioxidants, greens powders may help reduce fatigue and enhance overall vitality.

But, just like fresh green juice, greens powders can’t replace whole veggies and fruits. Some potential downsides to consider about greens powders include:

·      Potential Lack of Fiber. Like green juices, greens powders can lack fiber, an essential component for digestion and overall gut health. However, some add a fiber source, such as inulin or apple fiber.

·      Not a Replacement for Fresh Produce. While greens powders can be a great supplement, they shouldn’t replace whole veggies and fruits. Fresh produce provides fiber, water content, and a broader spectrum of nutrients that greens powders alone cannot fully replicate. Whole foods also provide satisfaction and fullness because they need to be chewed, as well as take up more room in the stomach.

Are you looking for a great greens powder? Try Designs for Health’s PaleoGreens. It’s loaded with dehydrated vegetables and berries and never ever has added sugars, artificial sweeteners, dyes or preservatives. Thorne also has a greens powder with added ginger that has a great spicy tang! Both are available directly from the manufacturer’s dispensary at a 20% discount. Contact me for the ordering information.

The bottom line? Green juices and greens powders can be a great addition to your diet and a good way to incorporate more fruits and veggies into your routine, but neither should be a replacement for fresh, whole produce. Contact me to learn more about how green juice and greens powders can benefit you, and how to choose the healthiest options.