A post-workout smoothie is a favorite ritual for many people—a little bit of berries for flavor, a banana for a creamy texture, and potassium. But new research suggests that this popular combination may not be the best choice for your health.
According to scientists, adding a banana to a berry smoothie can actually reduce the beneficial effects of the berries. Here’s what exactly that means and what we could do differently.
What did the research show?
The study, published in the journal Food and Function, involved eight participants who drank different types of smoothies – some with banana and berries, others with berries only, and still others were given capsules with flavanols, a natural antioxidant.
After ingestion, blood and urine samples were analyzed to see how much flavanol was actually absorbed. The result? When the smoothie contained banana, flavanol absorption dropped by as much as 84 percent.
What are flavanols and why are they important?
Flavanols are a type of flavonoid – natural compounds found in fruits, vegetables, tea and cocoa. They are particularly abundant in berries, apples and grapes. They have powerful antioxidant properties, meaning they protect the body from damage caused by free radicals. They are also associated with better brain health and cognitive function.
Why does banana interfere with the absorption of flavanols?
The culprit is the enzyme polyphenol oxidase – the same one that causes bananas to turn brown when cut and left in the air. This enzyme, according to experts, interferes with the absorption of flavanols from berries when they are consumed together.
But nutritionist Keri Gans points out that this doesn’t mean we should cut bananas out of our smoothies completely. “Bananas still contain important nutrients like vitamin C, potassium, and fiber, which are extremely beneficial for heart health and digestion,” says Gans.
If you want to avoid this effect, there are numerous alternatives with low levels of polyphenol oxidase, such as citrus fruits (oranges, grapefruit), mangoes, pineapples, other berries… Or simply eat the banana and berries separately, if your goal is to maximize the effect of flavanols.
There is no need to panic, but being informed does not hurt
If you like banana smoothies, go ahead. But if you want to get the most out of berries, it might be better not to combine them with bananas every time. The most important thing is to make sure your smoothie is balanced: low in added sugar, with a source of protein, healthy fats, and fiber. “If you enjoy bananas, go ahead and include them. Just be aware of what you’re losing and what you’re gaining,” Gans concludes.
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