Wheatgrass shots have become an increasingly popular health food trend in recent years. Jamba Juice is one of the major chains offering wheatgrass as an add-on to their fruit smoothies and juices. But is drinking wheatgrass actually good for you? Let’s take a closer look at the potential benefits and drawbacks of Jamba Juice wheatgrass.
What is Wheatgrass?
Wheatgrass refers to the young, sprouted leaves of the wheat plant, Triticum aestivum. It is sold as a nutritional supplement in juice, powder, tablet, and capsule form. Wheatgrass differs from wheat malt, which is concocted from fermented wheat grains.
Wheatgrass is loaded with nutrients and antioxidants including:
- Vitamins A, C, and E
- Calcium
- Iron
- Magnesium
- Potassium
- Amino Acids
- Chlorophyll
- Flavonoids
Chlorophyll is the green pigment in plants that allows them to absorb energy from sunlight. The high chlorophyll content of wheatgrass is believed to be responsible for many of its proposed health benefits.
Purported Benefits of Wheatgrass
Drinking wheatgrass is associated with a wide variety of potential wellness advantages. However, many of these supposed benefits are anecdotal or preliminary. More research is needed to substantiate wheatgrass as a miracle health cure.
Here are some of wheatgrass’s most commonly touted benefits:
Rich in Nutrients
Wheatgrass is dense with vitamins, minerals, and plant compounds that may help fight disease. Just 1 oz (30 ml) of wheatgrass juice contains:
- 20 calories
- 4 g of protein
- 300 mg of potassium
- 100 mcg of vitamin K
- 2 mg of sodium
- 7% DV magnesium
- 4% DV calcium and iron
- 50% DV vitamin A and vitamin C
- A variety of B vitamins including thiamine and riboflavin
- Powerful antioxidants like flavonoids and chlorophyll
Given its nutritional profile, adding wheatgrass to your diet could help fill any gaps in your daily nutrient intake.
May Aid Blood Sugar Management
Animal and test-tube studies indicate wheatgrass may help lower blood sugar and prevent diabetes complications. This is attributed to its ability to increase insulin sensitivity and protect cells from oxidative damage.
One small study gave wheatgrass juice to diabetic rats for 30 days. Their blood sugar dropped significantly compared to rats not given wheatgrass. However, human studies are needed.
May Lower Cholesterol
A 2011 study had 46 participants drink approximately 2 ounces (60 ml) of wheatgrass juice per day for two months. On average, their total cholesterol dropped by 13.2% and LDL (bad) cholesterol decreased by 6.5%.
Wheatgrass may lower cholesterol due to its soluble fiber content. However, larger human studies are necessary.
May Aid Weight Loss
Wheatgrass enthusiasts argue that its rich nutrient profile, low calorie count, and ability to suppress appetite make it a smart addition to a weight loss regimen.
There is minimal evidence that wheatgrass itself boosts weight loss. However, replacing higher calorie beverages or snacks with wheatgrass could support a calorie deficit.
May Improve Digestion
Abundant chlorophyll, vitamins, and enzymes make wheatgrass a favorite remedy for digestive issues. It’s thought to help with ulcerative colitis, chronic constipation, diarrhea, and other conditions.
One study gave wheatgrass juice to mice with ulcerative colitis-type symptoms. They experienced reduced inflammation and fewer bowel movement issues compared to their control group.
May Have Cancer-Fighting Potential
Early test-tube studies indicate that wheatgrass may exhibit anti-cancer abilities. One reason is its high chlorophyll content. Chlorophyll is structurally similar to hemoglobin, a protein that carries oxygen in red blood cells.
Some researchers hypothesize that ingesting concentrated chlorophyll from wheatgrass may help transport additional oxygen throughout the body. Since cancer cells thrive in low-oxygen environments, this concentrated dose of chlorophyll may hinder cancer growth.
However, controlled studies in humans are needed to substantiate these anti-cancer claims.
May Reduce Inflammation and Oxidative Stress
Chlorophyll, flavonoids, and antioxidants in wheatgrass are associated with reduced inflammation and oxidative stress. This may boost immunity against illness.
One rat study found that wheatgrass decreased inflammation and enhanced antioxidant activity in colon cells.
May Boost Immunity
Wheatgrass proponents state that its dense nutrients, vitamins, minerals and enzymes help ward off disease and strengthen immunity.
Early research confirms wheatgrass stimulates immune function in animal test subjects. However, human studies have not yet tested these effects.
Potential Drawbacks of Jamba Wheatgrass
Despite its long list of purported wellness benefits, wheatgrass is not ideal for everyone. Here are some potential wheatgrass side effects to consider:
May Cause Nausea
Wheatgrass has a strong, bitter flavor that some find unpalatable, especially in concentrated amounts. The taste alone may be enough to make you feel nauseated.
Introducing wheatgrass slowly and mixing it into fruit smoothies can help minimize adverse reactions.
May Spike Blood Sugar
Although wheatgrass may regulate blood sugar over time, drinking juice on an empty stomach can cause temporary blood sugar spikes.
It’s smarter to consume wheatgrass with a meal or healthy snack to prevent reactive hypoglycemia.
May Cause Constipation
Some individuals report constipation after frequently consuming concentrated wheatgrass juice. This may occur if you’re not used to eating significant amounts of fiber.
Ensure you stay hydrated and consider scaling back your wheatgrass intake if constipation persists.
May Cause Headache
Similar to nausea, wheatgrass’s strong flavor profile may provoke headaches in sensitive individuals. It may also contribute to brain freeze if consumed too quickly.
May Interact with Medications
Due to its effects on blood sugar, wheatgrass may interfere with diabetes medications. Individuals on chemotherapy drugs should check with their oncologist before taking wheatgrass due to its potential effect on cell growth.
Pregnant women should avoid wheatgrass as its safety has not been established.
Jamba Juice Wheatgrass Shots
Jamba Juice offers customers a 1.5 ounce wheatgrass shot that contains approximately:
- 60 calories
- 0 g fat
- 2 g protein
- 10 g carbohydrate
- 0 mg sodium
A Jamba Juice wheatgrass shot costs around $3-4 depending on the location. You can add a wheatgrass shot to any Jamba Juice smoothie for an additional fee.
Jamba Juice grows wheatgrass onsite using a proprietary growing system. Harvested wheatgrass is juiced daily and immediately stored in cold temperatures. Employees generally juice each shot to order.
While Jamba Juice wheatgrass provides an extra boost of vitamins and minerals, it may be overpriced for the small serving size. You can purchase wheatgrass juice powder or tablets for a fraction of the cost of a shot.
Jamba Juice also mixes their wheatgrass juice with fruit juices that may negate some of its proposed benefits. Opt for a straight wheatgrass shot for maximum health impact.
How to Incorporate Wheatgrass Into Your Diet
Wondering the best way to consume wheatgrass for health gains? Here are some simple tips:
Start Slowly
When introducing wheatgrass, start with just 1 ounce (30 ml) mixed into a smoothie or juice. This minimizes risk of adverse reactions.
Choose Fresh or Frozen
Opt for freshly squeezed shots or frozen wheatgrass cubes over powders, which lose nutrients over time. Make sure frozen wheatgrass was processed shortly after harvesting.
Pair It With Fruit
Add wheatgrass to fruit smoothies or juices to dilute its bitterness. Citrus fruits like orange or lemon work especially well.
Don’t Take it Alone on An Empty Stomach
Have wheatgrass with a snack or meal to prevent blood sugar spikes. It may also minimize nausea.
Talk to Your Doctor
Check with your healthcare provider before adding wheatgrass if you take medications or have a medical condition.
Monitor for Side Effects
Pay attention to how wheatgrass makes you feel. Decrease your intake if it causes headaches, nausea, constipation, or other undesirable effects.
The Bottom Line
In moderation, wheatgrass may confer several health perks. Early research shows promise when it comes to cancer prevention, blood sugar regulation, weight loss, and immunity. However, human studies are lacking.
Potential side effects like nausea, headache, and constipation may deter some people. Talk to your healthcare provider before incorporating wheatgrass if you take medications or have diabetes or digestive issues.
While Jamba Juice offers an easy way to try wheatgrass, the serving sizes are small for the cost. Consider buying wheatgrass powder or juice from your local health food store to add to smoothies instead.
Wheatgrass is unlikely to be a miracle cure, but it can be a nutritious addition to an overall healthy lifestyle that includes a balanced diet and regular exercise.
