Weight loss is one of the most common goals individuals have every year.
FYI, two of the other most common resolutions each year are “exercising more” and “eating better” -- both of which support weight loss.
Given that weight loss is ultimately dictated by calories in vs calories out, “exercising more” and “eating better” (the other two most common resolutions each year) are key components of losing weight.
As an individual takes these steps to improve their diet and workout habits, it’s natural to consider what other measures can be implemented to improve or accelerate results. Supplements are bound to be considered.
Greens supplements have gained enormous popularity in recent years with the growing body of research detailing the various ways in which gut health impacts immune defense, athletic performance, mood, cognitive function, and body composition.
Naturally, this has led many people (possibly even you) to wonder, “do greens help with weight loss?”
Let’s discuss.
What Are Greens Powders?
Greens powders are dietary supplements that contain a diverse selection of nutritionally-dense, green superfoods (kale, spinach, spirulina, wheat grass, etc.). Higher quality (and better formulated) greens powder typically also contain other beneficial ingredients as well, including fruits (Reds - Antioxidants), functional ingredients, fiber and digestive enzymes and probiotics.
Why Do Individuals Supplement with Greens Powders?
How often do you eat considerable amounts of green superfoods like kale, spinach, or spirulina?
If you’re like most people, the answer is probably not as often as you should.
Greens can be delicious if you know how to cook them properly. The issue(s) is/are that many individuals don’t like the taste, are unsure how to cook them, or don’t have the time or desire to learn.
Greens supplements provide a convenient option for individuals to regularly consume greens and get the myriad benefits they have to offer. The best greens supplements use freeze-dried greens powders which are processed under ideal conditions to preserve micronutrient density.
In this way, a high-quality greens powder may help “fill in the gaps” (similar to a multivitamin) in these situations. And, if you’re already consuming a fair amount of superfoods in your diet, then you can consider greens powders as the proverbial “icing on the cake.”
What Are the Benefits of Greens Powders?
Micronutrient Dense
Greens powders are typically rich in a multitude of assorted antioxidants and vitamins. Keep in mind that the process used to produce and store the greens powder (freeze-dried, heat dried, etc.) will affect the micronutrient content of each individual greens superfood powder[1], but, generally speaking, reputable brands use freeze-dried greens powders, which retains considerably greater concentrations of micronutrients than heat-dried powders.
While research on greens powders is limited, a systematic review of clinical studies noted that fruit and vegetable supplements“significantly increased serum concentrations of the major antioxidant provitamins and vitamins found in plant foods (β-carotene, vitamins C and E) and folate.”[2]
May Support Cardiovascular Health
Oxidative stress and inflammation play a role in the progression of numerous conditions, including cardiovascular disease. Fruit and vegetables contain a plethora of antioxidants, vitamins, minerals, and polyphenols that support the body’s ability to neutralize free radicals and promote a healthy inflammatory response.
Research indicates that individuals supplementing with a fruit and vegetable powdered supplement improved antioxidant status as well as several key biomarkers, including cholesterol and C-Reactive protein (CRP).[3,4]
Supports Digestive Health
Greens supplements (at least the higher-quality options) contain additional ingredients beyond greens powders, such as added fiber, digestive enzymes, or probiotics.
While our bodies can’t digest fiber, it provides an important source of nutrition for the good bacteria in our gut. Digestive enzymes aid the body’s ability to break down the various proteins, carbohydrates, and fats we eat so that our bodies can more efficiently absorb them (and ultimately put them to use rebuilding and repairing our bodies). Probiotics are live, “good” bacteria that improve the composition (quantity and diversity) of the microbiome, which benefits not only gut health but many other aspects of daily living (as mentioned above).
May Improve Mood & Motivation
Research has found that in addition to improving antioxidant status, consuming a fruit and vegetable blend may also improve dopamine[3] -- a neurotransmitter involved in many processes, including mood, motivation, motor control, decision making, and focus.
Versatile
Greens powders can simply be mixed into 10 ounces of water, juice, or any other liquid of choice. But, that’s not the only way to enjoy your greens supplement.
It can also be mixed into smoothies, protein-yogurt bowls, oatmeal, coffee, or even homemade protein bars!
“Detox”
Contrary to the marketing of many greens supplements, they do not directly “detoxify” the body or “balance pH.”
The GI tract, liver, and kidneys already do a fantastic job of “detoxifying’ your body by getting rid of those things that your body doesn’t need and/or are harmful to you. Blood pH is also tightly regulated by your body, which is one of the reasons alkaline water is a giant hoax.
Greens powders may indirectly support the body’s various detox pathways to their antioxidant and micronutrient content.
Can Greens Powders Help with Weight Loss?
The short answer is yes. Greens powders may help with weight loss.
The long answer is that greens powders are part of your weight loss solution. Simply taking a greens powder and not making any changes to your diet or workout program will not result in long-term, meaningful weight loss.
Greens powders can support gut health, improve antioxidant status, and boost the overall nutritional profile of your diet plan. Since greens need to be mixed into water, consuming a serving of greens may also help to replace other sources of liquid calories in the diet, such as sugary sodas, sports drinks, gourmet coffees, etc. In this way, you can reduce calorie intake, which supports weight loss. Certain greens powders also contain added fiber, which can improve feelings of fullness and slow digestion, both of which also help reduce calorie intake.
Research also shows that individuals with a higher intake of micronutrients also maintain their weight loss over the long-term compared to individuals with lower quality diets.[5]
Takeaway
1UP Greens & Reds Superfoods Plus contains 19 organic green (and red!) superfoods plus antioxidants, digestive enzymes, and a clinically-researched (and heat-stable) probiotic -- the same of which can’t be said of other popular greens products on the market.
PLUS, every batch is produced under low temperatures which helps retain key micronutrients that further boost the quality, potency, and benefits!
Keep in mind that a greens supplement is only part of getting the results you want. If you’re not training hard, eating right, and getting enough sleep, supplements can only help so much.
That’s why we developed the 1UP Nutrition App!
It offers virtually every tool you’d want to transform your life and fitness, including:
- Personalized nutrition plans
- Nutrition (calorie/macro) tracking and logging
- Custom-built workout programs (tailored to your goals and preferences)
- 1-on-1 support from a certified advisor
- Educational live streams and content
- Progress tracking and body metrics
You’ll also gain access to our exclusive Facebook group to get support, advice, and encouragement from coaches and other like-minded, goal-oriented fitness enthusiasts to help you understand and overcome the challenges and hurdles of weight loss.
At the end of the day, weight loss can be tough, but we’re here to support you every step of the way!
References
- Ying D, Sanguansri L, Cheng L, Augustin MA. Nutrient-Dense Shelf-Stable Vegetable Powders and Extruded Snacks Made from Carrots and Broccoli. Foods. 2021 Sep 28;10(10):2298. doi: 10.3390/foods10102298. PMID: 34681346; PMCID: PMC8535146.
- Esfahani A, Wong JM, Truan J, Villa CR, Mirrahimi A, Srichaikul K, Kendall CW. Health effects of mixed fruit and vegetable concentrates: a systematic review of the clinical interventions. J Am Coll Nutr. 2011 Oct;30(5):285-94. doi: 10.1080/07315724.2011.10719971. PMID: 22081614.
- Arcusa, R.; Carrillo, J.Á.; Xandri-Martínez, R.; Cerdá, B.; Villaño, D.; Marhuenda, J.; Zafrilla, M.P. Effects of a Fruit and Vegetable-Based Nutraceutical on Biomarkers of Inflammation and Oxidative Status in the Plasma of a Healthy Population: A Placebo-Controlled, Double-Blind, and Randomized Clinical Trial. Molecules 2021, 26, 3604.https://doi.org/10.3390/molecules26123604
- Lorenzoni G, Minto C, Vecchio MG, Zec S, Paolin I, Lamprecht M, Mestroni L, Gregori D. Fruit and Vegetable Concentrate Supplementation and Cardiovascular Health: A Systematic Review from a Public Health Perspective. J Clin Med. 2019 Nov 8;8(11):1914. doi: 10.3390/jcm8111914. PMID: 31717327; PMCID: PMC6912365.
- Pascual RW, Phelan S, La Frano MR, Pilolla KD, Griffiths Z, Foster GD. Diet Quality and Micronutrient Intake among Long-Term Weight Loss Maintainers. Nutrients. 2019 Dec 13;11(12):3046. doi: 10.3390/nu11123046. PMID: 31847176; PMCID: PMC6950482.
