Are green protein shakes good for you?
Green protein shakes have become increasingly popular in recent years among health-conscious consumers looking to increase their intake of protein, vitamins, and minerals. But are these emerald elixirs really as healthy as they seem? Let’s take a closer look at the potential benefits and drawbacks of drinking green protein shakes.
What are green protein shakes?
Green protein shakes are smoothies made by blending leafy greens like spinach, kale, or collard greens with protein powders and other ingredients like fruits, veggies, nut milks, and seeds. The green vegetables provide a boost of vitamins A, C, K, calcium, iron, and magnesium. The protein powder, commonly whey or plant-based, offers protein to support muscle growth and recovery. Some popular green shake recipes include:
- Spinach, banana, peanut butter, and whey protein
- Kale, mango, coconut water, chia seeds, and vegan protein powder
- Collard greens, blueberries, almond milk, flaxseed, and hemp protein
Compared to traditional fruit and yogurt smoothies, green protein shakes deliver a more nutrient-dense and satisfying blend of proteins, healthy fats, vitamins, and minerals.
Potential benefits of green protein shakes
Here are some of the key benefits associated with drinking green protein shakes:
Increased protein intake
Adding a scoop or two of protein powder to your green shake can help boost your daily protein intake, which is important for building and maintaining muscle mass. Protein also promotes satiety, which may aid weight management.
More vitamins and minerals
Green leafy vegetables are loaded with vitamins A, C, E, and K as well as minerals like calcium, iron, magnesium, and potassium. Blending greens into shakes is an easy way to increase your micronutrient intake compared to just eating a piece of fruit, for example.
Antioxidants
Leafy greens and many shake add-ins like berries contain antioxidants including beta carotene, lutein, and vitamin C. Antioxidants help neutralize harmful free radicals and may reduce inflammation and oxidative stress in the body.
Gut health
Some green shake ingredients like spinach and chia seeds contain prebiotics, a type of fiber that feeds the beneficial bacteria in your gut microbiome. A healthy gut biome is linked to improved digestion, immunity, and mental health.
Weight loss
Replacing a meal with a green protein shake can support weight loss. The protein and fiber keep you feeling fuller for longer to curb cravings and overeating. Greens are also low in calories while still providing essential vitamins and minerals.
More alkaline diet
Greens are alkalizing foods, meaning they help balance the body’s pH levels. Some proponents claim an alkaline diet reduces inflammation and the risk of diseases like osteoporosis. However, more research is needed on this topic.
Potential drawbacks of green protein shakes
Despite the many benefits, there are a few potential downsides to consider with green shakes:
High in oxalates
Spinach and kale contain oxalic acid, an antinutrient that can bind to calcium and reduce absorption of this mineral. People prone to kidney stones may want to limit high-oxalate greens.
Nutrient absorption
Blending greens may make their nutrients less bioavailable than eating them whole. However chewed thoroughly, the nutrients should still be adequately absorbed.
Gut issues
If you have irritable bowel syndrome (IBS) or digestive problems, green shakes containing raw greens, fruit, and milk may exacerbate symptoms like gas, bloating, and diarrhea.
High in natural sugars
The fruits added to sweeten the flavor of green shakes spike up the sugar content. Too much added sugar can negate some of the health benefits.
Possible pesticide exposure
Unless organic, leafy greens may contain small amounts of pesticide residues. However, the FDA considers pesticide levels on conventional produce to be within safe limits.
May be expensive
The ingredients in green protein shakes like leafy greens, fruit, nuts, and high-quality protein powder can get pricey, especially if using all organic products.
Nutritional profile of common green protein shake ingredients
Here’s a look at the nutritional profile per 1 cup (raw) of typical green protein shake ingredients:
| Ingredient | Calories | Protein (g) | Carbs (g) | Fiber (g) | Vitamin A (% DV) | Vitamin C (% DV) | Calcium (% DV) | Iron (% DV) |
|---|---|---|---|---|---|---|---|---|
| Spinach | 7 | 0.9 | 1.1 | 0.7 | 56 | 14 | 3 | 5 |
| Kale | 8 | 0.7 | 1.3 | 0.6 | 59 | 22 | 5 | 1 |
| Collard greens | 11 | 1.1 | 2.1 | 1.7 | 26 | 9 | 4 | 1 |
| Blueberries | 84 | 1.1 | 21.4 | 3.6 | 2 | 24 | 1 | 1 |
| Banana | 105 | 1.3 | 27 | 3.1 | 2 | 17 | 1 | 2 |
| Chia seeds | 138 | 4.4 | 12 | 10.6 | 15 | 1 | 18 | 7 |
% DV = Percent Daily Value. Based on a 2,000 calorie diet.
Tips for making the healthiest green protein shake
Follow these tips to maximize the nutritional value and health benefits of your green protein shakes:
- Use a variety of leafy greens like spinach, kale, romaine, collard greens, swiss chard, etc.
- Add healthy fats from nuts, seeds, avocado, or nut butters to increase satiety.
- Limit added sugars by using just a small amount of fresh or frozen fruit for flavor.
- Include fiber-rich ingredients like chia seeds, flaxseed, and oats.
- Choose organic produce when possible to avoid pesticides.
- Use plain, unsweetened nut milks or coconut water for liquid base.
- Blend well to break down greens and maximize nutrient absorption.
- Drink soon after making for maximum freshness and flavor.
The bottom line
When made with wholesome ingredients and balanced nutrition in mind, green protein shakes can be a healthy, convenient, and delicious way to increase your intake of proteins, vitamins, minerals, and antioxidants. The combination of leafy greens and high-quality protein powder provides a nutritious meal replacement or snack for active individuals and anyone looking to improve their diet and manage their weight.
However, be mindful of adding too much fruit sugar or using greens that don’t agree with your digestive system. Maximize the health benefits by varying your ingredients, using moderate portions, and choosing mostly organic produce if possible. Enjoy green protein shakes as part of an overall healthy and balanced diet.