Wheatgrass for Smoothies

Wheatgrass has become a popular dietary supplement and additive in juicing and 
smoothies due to it providing such a high concentration of vitamins and minerals and 
the resulting purported health benefits. According to the CDC, less than 30% of 
Americans alone get their recommended daily amount of three vegetable servings per 
day. 

Wheatgrass may be a way for you to squeeze in a large portion of that nutrition in a 
simple smoothie. So, what is wheatgrass? What’s the truth about its benefits? How do 
you get wheatgrass? Does wheatgrass taste good? How can wheatgrass be made into 
a smoothie? Let’s explore.  
 
1. What Is Wheatgrass?  
 
Wheatgrass (triticum aestivum) is a nutrient-rich young grass belonging to the wheat 
family. It can be consumed in raw edible plant form or juiced into a liquid. It can also be 
freeze dried and milled down to a tablet, capsule, or powder form.  
 
Wheatgrass Considerations and Possible Side Effects  
 
Little is known about the long-term health effects of consuming wheatgrass. Standard 
medical advice considering wheatgrass consumption includes the following:  
 
• Allergies  
 
Unlike typical wheat family plants, wheatgrass doesn’t contain gluten. Wheatgrass 
allergies are common, however, and can include digestive upset, skin rashes, 
respiratory difficulties, and impaired circulation. Those with known grass pollen and/or 
wheat allergies should avoid wheatgrass in any form.  
 
• Mold and Bacteria  
 
Aside from allergies, the main consideration in eating wheatgrass is mold and bacteria 
contamination. Wheatgrass has a very elaborate and tightly bound root system and is 
typically grown in very moist soil or water. These conditions make the ideal environment 
for mold and bacteria growth. Consuming contaminated wheatgrass can make you 
sick.  
 
• Diabetics  
 
Since wheatgrass lowers blood glucose levels, diabetics are encouraged to consult their 
primary medical provider before consuming wheatgrass. Wheatgrass may cause your 
blood sugar to drop too low, especially if you take insulin or other diabetic medications.  
 
• Pregnancy and Breastfeeding  
 
The FDA recommends women who are pregnant or lactating avoid wheatgrass due to 
lacking evidence on side effects and potential risk of bacteria contamination.  
 
• Overuse  
 
Consuming wheatgrass in high amounts and/or for prolonged periods has been known 
to cause appetite changes, headache, nausea and vomiting, and constipation. 
Wheatgrass proponents say these symptoms are the detoxification effects of 
wheatgrass on the body, you should always discuss your dietary and medical use of 
wheatgrass with a nutritionist, pharmacist, or primary care physician to ensure safe 
use.  
 
 
2. What Nutrients Are in Wheatgrass?  
 
Over 100 different nutritional elements have been identified within wheatgrass by 
researchers. These include antioxidants, vitamins, minerals, electrolytes, and such like 
these:  
 
Chlorophyll  
Protein  
Fiber  
Amino acids  
Flavonoids  
Phenolic acid  
Sulfonic avid  
Triterpenoids  
Alkaloids  
Tannins  
Vitamin A  
Vitamin C  
Vitamin E  
Vitamin K  
Calcium  
Magnesium  
Iron  
Selenium  
Phosphorus  
Potassium  
 
American agricultural chemist Charles Schnabel, who’d later be labeled as the father of 
wheatgrass, claimed that 15 pounds of wheatgrass was equivalent to the nutritional 
value of 350 pounds of garden vegetables. Subsequent scientific data has found that 
one ounce of wheatgrass juice is roughly equivalent to three ounces of fresh vegetables 
or the equivalent of one dark leafy plant vegetable.  
 
 
3. Why Use Wheatgrass in Your Smoothies?  
 
While there are many purported health benefits associated with wheatgrass, not all 
have been thoroughly researched or backed by experts. Two of the most studied wheat 
grass benefits include:  
 
1. Alkalizing & Blood Properties of Chlorophyll  
 
The human body prefers and thrives in a slightly alkaline pH balance. Diets high in 
processed and other acidic foods disrupt the body’s pH, overload the kidneys from 
excreting excess acid, and encourage the formation of various disease processes.  
 
The chlorophyll in wheatgrass has an alkalizing effect on the body that’s been 
researched in cancer prevention, preventing bone loss, protecting cells, anti-aging of 
skin, weight loss management, and improving kidney function.  
 
Chlorophyll molecules are also similar to hemoglobin. Some studies have shown it can 
increase blood cell counts to improve blood circulation, reduce blood pressure, and 
improve blood circulation.  
 
2. Antioxidant Effects  
 
At least nine antioxidants have been found in wheatgrass. These antioxidants help 
prevent free-radical damage that causes the formation of disease and premature aging.  
 
Studies have shown that wheatgrass may protect cellular mitochondria, inhibit lipid 
peroxidation in the liver, reduce inflammation, lessen arthritic symptoms, lower the risk 
for cancer, improve cognitive function, relieve anxiety, reduce cholesterol risks, and 
boost the immune system.  
 
Other possible health benefits include:  
 
Metabolic regulation to promote healthy weight loss and maintenance.  
Balances reproductive hormones to improve fertility.  
Detoxing and liver purification.  
Lowers blood glucose levels.  
Antiseptic to ward off germs and bacteria.  
Prevents tooth decay.  
Digestive assistance.  
Energizes cellular activities.  
Improves night vision.  
Sleep regulation.  
Improves eczema, psoriasis, and other inflammatory skin conditions.  
Improves thyroid function.  
Helps extract nutrients from other healthful foods.  
Protects nerve cell function.  
Promotes wound healing. 
 
 
4. How to Consume Wheatgrass  
 
As mentioned above, wheatgrass can be bought in powder, raw, liquid, or pill form.  
 
In pill form, you’d simply take the supplement as directed by the label. With wheatgrass 
powder, you’d simply add the powder to a drink of choice according to the product’s 
serving instructions.  
 
Health experts recommend consuming wheatgrass as close to its raw state as possible 
to reap the most benefit, however. Raw wheatgrass may be difficult to find, and pre-
made liquid shots of wheatgrass at kiosks and health food stores are often quite 
expensive. So, many choose to grow and juice the wheatgrass themselves.  
 
Growing wheatgrass is relatively easy. It can be done as simply as in a windowsill pot. 
To cultivate, you’ll cut the wheatgrass off at the base of the blade after checking 
thoroughly for mold growth near the root. If moldy, throw out the wheatgrass and start 
over with a fresh pot and soil.  
 
After washing your cut wheatgrass well, use it immediately raw or place it in either a 
hand-cranked or automatic juicer. A half of a cup of raw wheatgrass will yield about an 
ounce of wheatgrass juice.  
 
What Does Wheatgrass Taste Like?  
 
The taste of wheatgrass is often a deterrent for many. It has a very potent and bitter 
taste when consumed by itself raw. Even the powdered form of wheatgrass has a very 
pungent earthy taste. Most describe wheatgrass as tasting like fresh cut grass smells. 
Smoothies can help eliminate the pronounced unappealing taste. 
 
 
5. How to Make a Wheatgrass Smoothie  
 
Smoothies are leading the pack in how to fit in adequate amounts of fruits and 
vegetables daily. They provide a portable, drinkable solution for busy, no-fuss, and on-
the-go diets.  
 
A wheatgrass smoothie packs a big nutritional punch on its own if you don’t mind the 
taste. If you’d like to improve the taste and get some other nutritional ingredients, the 
combinations are only limited by your imagination.  
 
Yogurt, juice, milk, or water can be used as the liquid. Fruit, vegetables, and herbs can 
be added frozen or fresh. Ice helps create a thicker and more slushier texture. 
Ingredients like peanut butter and banana can help minimize the blood sugar drops 
associated with wheatgrass.  
 
Here we have three recipes using juiced wheatgrass, powdered wheatgrass, and raw 
wheatgrass to get you started.  
 
1. Fresh Kiwi & Pineapple Wheatgrass Smoothie  
 
The combination of kiwi and pineapple adds a tart sweetness to the smoothie, and mint 
and lime juice add a refreshing twist. Add whatever freshly squeezed fruit or vegetable 
juice you have on hand for a convenient and tasty smoothie recipe.  
 
Ingredients  
 
Juice of one fresh lime  
4 kiwi peeled and chopped  
1/2 cup fresh pineapple chopped  
3 fresh mint leaves  
1/2 cup ice cubes  
3 Tbsp wheatgrass juice  
8 oz of your preferred fruit or vegetable juice  
 
Prepare  
 
Step One: Blend all ingredients for 30 second on low-speed and then on medium-high 
speed until you’ve reached the desired consistency. Too thin? You can add a few more 
ice cubes. Too thick? You can add juice by the tablespoon.  
 
2. Easy Peasy Banana Wheatgrass Powdered Smoothie  
 
This recipe is perfect for those with limited budgets and time. It has three simple 
ingredients that take less than 2 minutes to process into a delicious smoothie.  
 
Ingredients:  
 
1 tsp powdered wheatgrass  
3 peeled bananas  
8 oz cranberry juice  
 
Prepare  
 
Step One: Blend banana until it’s broken down to a thick paste.  
Step Two: Add juice and wheatgrass powder.  
Step Three: Blend to your preferred consistency  
 
Tip: If possible, freeze your cranberry juice overnight for a slushier smoothie.  
 
Tip: Only use wheatgrass powder from reputable manufacturers to ensure taste and 
quality.  
 
3. Raw Wheatgrass & Almond Milk Green Smoothie  
 
A wheatgrass smoothie to wake up all your taste buds. This one pairs smooth almond 
milk and raw wheatgrass with the spice of cilantro, velvety sweetness of fresh mango, 
and crisp bite of pear and spinach. Prep takes a little more time, but it’s so worth it.  
 
Ingredients  
 
1/2 cup raw wheatgrass  
1/2 cup chopped pear  
1/2 cup peeled and diced mango  
1/2 cup of almond milk  
4 cilantro leaves  
1/4 cup fresh lime juice  
1 cup of raw spinach  
1/2 cup ice cubes  
 
Prepare  
 
Step One: Blend wheatgrass for at least 60 seconds.  
Step Two: Add all other ingredients and blend until the desired consistency is reached.  
 
Tip: Anytime you’re working with raw wheatgrass, you will want to throughly blend it first 
by itself to prevent a chunky smoothie consistency.  
 
Tip: Also, keep in mind that raw, juiced, and powder forms can be interchanged with 
these recipes if you find you prefer one form over the other  
 
In closing, wheatgrass contains many nutritional substances and values, making it an 
important stable in the diet. While the taste isn’t so appealing on its own, the smoothie 
method can help you incorporate wheatgrass into your diet in a tasty and healthful way. 
Always consult a nutritional expert and/or your primary care physician before use since 
wheatgrass can be an allergen and counterproductive for certain people.

