Wheatgrass juice has become a popular health drink in recent years. Some claim it can do everything from detoxify the body to cure cancer. But what really happens when you drink wheatgrass juice every day?
What is Wheatgrass?
Wheatgrass refers to the young grass shoots of the wheat plant, Triticum aestivum. It contains high levels of chlorophyll, amino acids, vitamins, minerals and enzymes.
Wheatgrass can be juiced into a highly concentrated bright green liquid using a specialized juicer. 1 ounce (30 ml) of wheatgrass juice is equivalent to about 2-3 pounds of leafy greens.
It has a bitter, grassy flavor and is generally consumed as a shot due to its strong taste.
Nutrition Facts
Wheatgrass juice is an extremely nutrient-dense food. It packs a powerful nutritional punch in a small amount.
One ounce (30 ml) of wheatgrass juice contains only 20 calories but provides the following nutrients:
| Nutrient | 1 oz (30 ml) |
|---|---|
| Calories | 20 |
| Protein | 2 grams |
| Vitamin C | 4% of the RDI |
| Vitamin A | 4% of the RDI |
| Vitamin E | 11% of the RDI |
| Vitamin K | 215% of the RDI |
| Thiamin | 3% of the RDI |
| Riboflavin | 5% of the RDI |
| Niacin | 4% of the RDI |
| Vitamin B6 | 2% of the RDI |
| Folate | 2% of the RDI |
| Pantothenic Acid | 1% of the RDI |
| Calcium | 1% of the RDI |
| Iron | 1% of the RDI |
| Magnesium | 3% of the RDI |
| Phosphorus | 4% of the RDI |
| Potassium | 2% of the RDI |
| Zinc | 1% of the RDI |
As you can see, wheatgrass juice is especially high in vitamins A, C and E, as well as iron, magnesium, calcium and amino acids.
Potential Benefits
Drinking wheatgrass juice everyday may provide the following health benefits:
Rich in Antioxidants
Wheatgrass contains high levels of chlorophyll, flavonoids and other antioxidants that can help fight free radical damage and reduce oxidative stress in the body.
Some research shows that the antioxidants in wheatgrass may reduce inflammation, help prevent chronic diseases and have anti-cancer effects (1, 2).
May Aid Blood Sugar Control
Animal and test-tube studies demonstrate that wheatgrass may help lower blood sugar levels and increase insulin sensitivity. This could benefit people with diabetes (3).
One small study in people with diabetes found that supplementing with wheatgrass for 30 days significantly reduced fasting blood sugar by 15–20% (4).
May Promote Weight Loss
Wheatgrass juice is very low in calories, but dense in nutrients that may aid weight loss. It may also curb hunger.
One study gave obese participants 100 ml of wheatgrass juice per day for 12 weeks. They lost an average of about 3.5 kg (7.7 lbs) more than the control group (5).
May Have Anticancer Effects
Test-tube studies demonstrate that the nutrients in wheatgrass may contribute to cancer prevention. They have been shown to kill cancer cells and reduce the spread of breast, colon, prostate and lung cancers (6, 7, 8).
However, human studies are needed to confirm these effects.
May Improve Gut Health
The enzymes found in wheatgrass may benefit digestion by aiding the breakdown and absorption of nutrients. Animal studies reveal it may protect the gut against inflammation and increase antioxidant activity (9).
One study gave people with ulcerative colitis – an inflammatory bowel disorder – 100 ml of wheatgrass juice for one month. Nausea and rectal bleeding improved in over half of the participants (10).
Easy to Add to Your Routine
Wheatgrass juice is simple to add to your daily routine. It takes about 2 minutes to juice by hand or 30 seconds using an automatic juicer.
Drink 1–2 ounces (30–60 ml) at a time, ideally on an empty stomach first thing in the morning or before a workout.
You can dilute it with water if you don’t enjoy the taste.
Possible Side Effects and Precautions
When consumed in moderation, wheatgrass juice is generally considered safe. However, some people may experience side effects or need to take precautions.
May Cause Nausea and Constipation
Because of its potent nutrient profile, consuming too much wheatgrass can cause nausea, appetite loss, headaches, diarrhea and constipation in some people.
Start with a small dose and gradually increase intake while assessing your tolerance.
May Interact With Medications
Due to its effects on blood sugar, wheatgrass juice may interfere with diabetes medications. It may also intensify the effects of blood thinners.
Speak with your healthcare provider to make sure it’s safe for you to consume wheatgrass if you take any medications.
Risk of Mold Contamination
Fresh wheatgrass juice should be consumed immediately after juicing to maximize nutrient absorption and prevent mold growth.
Only purchase fresh wheatgrass and make sure to wash the produce thoroughly before juicing.
Allergy Risk
Wheatgrass contains gluten, so people with celiac disease or a wheat allergy should avoid it.
Start with a very small amount to check for any allergic reactions, especially if you have a grass allergy.
The Bottom Line
Drinking 1–2 ounces (30–60 ml) of wheatgrass juice first thing in the morning may provide several potential health benefits.
It’s packed full of vitamins, minerals and antioxidants. Some studies suggest it may aid weight loss, blood sugar regulation and cancer prevention.
However, more human research is needed to confirm these effects.
Make sure to start slowly and assess your tolerance, especially if you’re taking medications or have an underlying health condition.
Overall, adding wheatgrass juice to your routine is a simple way to boost your nutrient intake and improve your health.
