Veggie Powders:
Separating Fact from Fiction in the Health Food Aisle
In today's fast-paced world, where time is a precious commodity, and we all aim to make healthier choices, veggie powders have popped up as a convenient solution. These powdered wonders offer an effortless way to supercharge your daily nutrient intake. But before you reach for that vibrant container, you need to know a few crucial things.
Addressing Label Claims:
Many veggie powders boast labels like "Superfoods," "Garden Veggies," and "Perfect Foods," but here's the kicker: only one of those labels is genuinely regulated – "Organic." The rest? Well, they're just marketing fluff. Want to call cotton candy a superfood? Go ahead! There are no restrictions against it. Do you want to claim dried and crumbled bacon bits are whole foods in a powder? You're allowed. Supplement companies have a history of making misleading and dangerous claims.
The Troubling Reality:
Let's dive into a shocking story. A group of researchers decided to investigate popular medicinal herbs. They randomly picked samples from various brands in Canada and the United States. They made a jaw-dropping discovery when they checked the ingredients using DNA analysis. One-third of the "herbal supplements" they bought had none of the advertised ingredients.
Product substitution was revealed in 30 of the 44 products tested. Three different studies on herbal products had researchers randomly test what was being sold. In all three, about 1/3 failed to include ANY of the ingredients promised on the bottle label.
The Consequences:
This isn't just a harmless mix-up; it can have serious consequences. What if you're allergic to something not listed on the label? A study found that problems with supplements lead to around 23,005 emergency room visits each year, with 2,154 of those visits resulting in hospitalizations.
Does it work?
Let's assume you luck into a brand that puts what they claim into a bottle. We need to know if it will help you in any way.
A handful of studies have looked into this, but they are small and were typically run for just 3-4 months. Researchers found fruit and vegetable supplements didn't significantly change cholesterol or sugar levels. In the few cases where supplement use had some benefit, they provided minimal improvement.
The Multivitamin Myth:
But wait, there's more! Some companies enhance veggie powders with powdered multivitamins, claiming they're super healthy. However, a massive study on 160,000 women over 12 years showed that multivitamins had little to no impact on the risk of common diseases or mortality. In the end, the researchers said that "[the] study provided convincing evidence that multivitamin use has little or no influence on the risk of common cancers, CVD [Cardiovascular Disease], or total mortality in postmenopausal women."
The Antioxidant Danger:
Adding antioxidants might sound like another great idea. But, a review of 68 studies with over 232,000 participants found that taking antioxidant supplements like beta carotene, vitamin A, and vitamin E could lead to higher mortality rates.
In simple terms, people who took these pills died sooner than those who didn't. Dozens of studies still show eating FOODS high in antioxidants are good for you, but getting antioxidants in pill form is dangerous.
Navigating the Market:
Now, if you're still thinking about trying veggie powders, be cautious. Some articles suggest choosing a reputable brand, but here's the problem: how do you tell the real from the fake? A quick Amazon search for "Veggie Powder" returns hundreds of options.
So, I added three important letters to my search: "Veggie Powder USP." My goal was to find a veggie powder independently verified by a company called U.S. Pharmacopeia. Not surprisingly, none of them were. No company bothered to prove their product's authenticity through a third-party verification.
The Bottom Line:
I get it – life is hectic, and eating enough veggies every day can be a challenge. But here's the takeaway: if you're serious about your health, don't substitute veggie powders for the real deal. The benefits are minimal, and the risks are genuine. Your health deserves better.
Reference Links:
Health effects of mixed fruit and vegetable concentrates: a systematic review of the clinical interventions
Amin Esfahani, Julia M W Wong, Jennifer Truan, Christopher R Villa, Arash Mirrahimi, Korbua Srichaikul, Cyril W C Kendall
Journal of the American College of Nutrition, Published 2011 Oct;30 (5):285-94. doi: 10.1080/07315724.2011.10719971.
The Impact of a Dried Fruit and Vegetable Supplement and Fiber Rich Shake on Gut and Health Parameters in Female Healthcare Workers: A Placebo-Controlled, Double-Blind, Randomized Clinical Trial
Marie van der Merwe, Damien Moore, Jessica L. Hill, Faith H. Keating, Randal K. Buddington, Richard J. Bloomer, Anyou Wang, and Dale D. Bowman
Microorganisms, Published 2021 Apr 14. doi: 10.3390/microorganisms9040843
The effect of fruit and vegetable powder mix on hypertensive subjects: a pilot study
John Zhang, George Oxinos, and John H. Maherb
Journal of Chiropractic Medicine, Published 2009 Sep; 8(3): 101–106. doi: 10.1016/j.jcm.2008.09.004
Emergency Department Visits for Adverse Events Related to Dietary Supplements
Andrew I. Geller, M.D., Nadine Shehab, Pharm.D., M.P.H., Nina J. Weidle, Pharm.D., Maribeth C. Lovegrove, M.P.H., Beverly J. Wolpert, Ph.D., Babgaleh B. Timbo, M.D., Dr.P.H., Robert P. Mozersky, D.O., and Daniel S. Budnitz, M.D., M.P.H.
The New England Journal of Medicine, Published October 15, 2015 DOI: 10.1056/NEJMsa1504267
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10/25/2023
