Even though wheatgrass has been available in various forms for nearly 20 years, there is still much debate over which is superior.
Wheatgrass powder and wheatgrass juice powder are frequently challenged against one another.
Wheatgrass (Triticum aestivum) is the young grass or newly sprouted leaves of the plant.
The presence and absence of fibre appears to be the main topic of discussion when comparing their differences.
We divide the plant parts that our digestive systems can’t break down into two categories: soluble and insoluble fibre. Insoluble substances cannot be dissolved in water, while soluble ones can.
The substance that makes up the bulk of plant cells is cellulose, and it does not dissolve in water. Cellulose, when ingested, passes primarily intact through the gastrointestinal tract.
Wheatgrass powders have more fibre in terms of nutrition; whilst juice powders have none at all. Both the insoluble fibre necessary for digestive health and the soluble fibre found in many fruits and berries are present in Wheatgrass powders.
Juice powders, on the other hand, tend to contain higher concentrations of the following nutrients:
- Vitamin A
- Vitamin E
- 11 times more calcium
- Twice the iron
- 4 times more chlorophyll
- Up to 42 times more superoxide dismutase
Despite the fact that juice powder has higher nutrient concentrations, this does not rule out the usefulness of wheatgrass powder.
Multiple studies have shown wheatgrass to be beneficial, with one study showing that taking 1g of wheatgrass powder daily significantly reduced oxidative stress and increased overall antioxidants. (1 ) and (2)
What Is Wheatgrass Juice Powder?
Wheatgrass juice powder must be ground in the same way as wheatgrass powder.
The second process, in which all fibrous and pulpy plant materials are filtered out, is what distinguishes it.
Only the juice remains after the process, which is then dehydrated into a powder.
This process concentrates juice powder’s nutrients so much more, making it more potent than whole powder.
The only disadvantage is the lack of fibre.
A teaspoon of juice powder equals 6–10 shots of fresh wheatgrass juice or a tray of wheatgrass.
The juice powder form is also less grassy than the whole powder form, but the flavour stays strong.
Mixing it with juices that can overpower its natural flavour, such as orange or pineapple juice, is one solution.
What Is Wheatgrass Powder?
To make wheatgrass powder, the whole ingredient, or at least all of its live and edible parts, are ground into small pieces and then dried into a powder.
Because of its nutritional value, it is frequently added to smoothies or juiced.
Consuming wheatgrass whole powder is an excellent way to meet your Recommended Daily Allowance (RDA) of fibre due to its soluble and insoluble fibre content.
What Are The Benefits Of Wheatgrass
The following are some of the health benefits associated with eating wheatgrass, as shown by scientific evidence:
Encourages weight loss
Thylakoids, which are present in wheatgrass whole powders, have been shown in animal studies to aid in satiety and weight loss. As an additional weight management tool, they can be added to green smoothies. (3)
May lower blood sugar levels
Wheatgrass products have shown promise in animal studies for managing blood sugar. (4)
Nerve damage, skin infections, and vision problems are just some of the long-term effects of high blood sugar.
Animal research suggests that wheatgrass may help maintain healthy blood sugar levels.
One study found that feeding wheatgrass to diabetic rats altered the activity of enzymes that regulate blood sugar. (5)
May reduce inflammation
Inflammation is a normal response triggered by the immune system to protect the body against injury and infection.
One study suggests that wheatgrass can aid in the treatment of ulcerative colitis, an inflammatory bowel disease that leads to digestive tract inflammation and ulcers. (6)
Chlorophyll, found in abundance in wheatgrass, is a plant pigment with potent anti-inflammatory properties. Chlorophyll has been shown to reduce the production of an inflammatory protein in vitro. (7.)
4. Rich source of antioxidants
Antioxidants like vitamins C, E, and glutathione can be found in wheatgrass and work to mitigate the damaging effects of oxidative stress. (8)
Heart disease, cancer, arthritis, and neurodegenerative diseases are just some of the illnesses that antioxidants have been shown to prevent in animal and human studies. (9)
Wheatgrass may help lower cholesterol levels, according to several studies conducted on animals. (10)
Rats with high cholesterol were given wheatgrass juice in one study.
They saw reductions in triglycerides, “bad” LDL cholesterol, and total cholesterol.
It’s interesting to note that the effects of wheatgrass were comparable to those of the prescription drug atorvastatin, which is frequently used to treat high blood cholesterol.
Wheatgrass whole powder and wheatgrass juice powder both provide exceptional benefits, so neither are superior.
They do, however, differ in some ways, the most notable of which is the lack of fibre in juice powder.
While juice powder has a significantly higher concentration of nutrients, such as antioxidants, vitamins, minerals and chlorophyll, wheatgrass powder has a healthy amount of soluble and insoluble fibre, which can help you meet your daily fibre requirements.
Additionally, you would need to consume more whole powder to achieve the same nutrient content as a smaller amount of juice powder.
Regardless of the way you choose to add raw wheatgrass to your diet, you will be supplying your body with essential nutrients, which may lead to positive outcomes.