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Yahoo
03-07-2025
- Health
- Yahoo
Why Adding Bananas To Your Smoothies Might Make Them Less Nutritious
It's easy to go bananas for bananas -- they're cheap, available year-round, and boast an irresistibly-creamy texture. They're also a popular smoothie add-in. You showcase the flavorful yellow fruit as the star of the beverage or blend them frozen to thicken smoothies in a pinch. Unfortunately, bananas might actually have a negative impact on your drink's nutritional value, according to a 2023 study published in the journal Food and Function. The study found that bananas can interfere with the absorption of certain beneficial compounds when paired with other fruits. Notably, when combined with flavanol-rich foods like berries (as in our strawberry banana oatmeal smoothie), the circulation of flavan-3-ols are significantly reduced in the body. Flavanols are naturally-occurring compounds found in many fruits, and they have some pretty valuable health benefits. They're antioxidants, anti-inflammatory, and support your heart health, just to name a few. So, it's not ideal that their effects are negated when bananas are in the mix. But why does this happen? Well, when bananas come into contact with air, they release an enzyme called polyphenol oxidase (PPO). This chemical is responsible for bananas (plus some other fruits, like apples and pears) turning brown when cut open. It might seem like a superficial detail, but the enzyme impacts much more than just the fruit's appearance. The study found that PPO degrades flavanol compounds, reducing how much your body absorbs in the end. Read more: We Tried 10 Chocolate Milk Brands And Ranked Them Worst To Best If your post-workout regiment calls for a nutritiously-dense fruit smoothie, or you're looking to extract the most health benefits from your homemade drinks, it's alright if you want to nix bananas (or other PPO-rich fruits) from your next smoothie. Luckily, there are plenty of ways to substitute bananas in your smoothie. For example, you could use silken tofu, which provides protein and a creamy texture. Or, you could try adding in a handful of dates, which we consider to be the secret to nutritiously sweetened smoothies. They're rich in flavor, with a luxurious, caramel-like taste that we're sure you'll love. All that being said, the study does come with a couple of limitations. For one, the researchers only observed male participants. While it's unclear if the tests would yield very different results in women, it does present a void in the research. In addition, the researchers added flavan-3-ols to the participants' smoothies in hopes of creating a standardized level of bioactivity across each drink. The researchers believe that the extra flavanols might interact differently with the PPO than the naturally-occurring compounds in fruit. Smoothie fans might also want to consider the possibility of nutritional trade-offs. Even with a potential degradation of flavanols, bananas are still a great source of potassium, fiber, and vitamin C, alongside a plethora of other nutrients. Not to mention, if you're simply bananas for the taste, there's no reason to not enjoy your favorite smoothie flavors. Read the original article on Tasting Table.
Yahoo
08-05-2025
- Health
- Yahoo
Researchers Discover A Shocking Reason You Might Want To Stop Putting Bananas In Smoothies
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Nothing hits better than a post-workout smoothie. You might throw in some berries for flavor and bananas to get that nice creamy texture (and potassium). But, according to science, you actually might not want to put these two in the same blend. A study found that adding a banana to a berry smoothie may actually reduce some of the health benefits you'd otherwise get from the berries. So, what does this mean for you and your smoothies? Here's what you should know, according to experts. Meet the experts: Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Keri Gans, R.D.N., dietitian and host of The Keri Report podcast The study, which was published in the journal Food and Function, had eight people drink different smoothies: One that contained banana and berries or one with mixed berries. Some were just given a capsule that contained flavanol, a natural antioxidant. Each participant then gave blood and urine samples to measure the amount of flavanols that made it through their body. The researchers found that when bananas were included in a smoothie, the participants absorbed 84 percent less flavanol. Flavanol is a natural compound that supports good health. 'Flavanol is a type of flavonoid, a class of natural compounds found in fruits, vegetables, tea, and cocoa,' says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. Flavanols are usually found in fruits like berries, apples, and grapes, Keatley says. Flavanols have 'strong antioxidant properties,' Keatley says. This means they help to protect the body from damage by free radicals, which are unstable molecules that can damage cells and potentially increase your risk of developing certain diseases and cancer. Research has also found that flavanols in your diet can help support good brain health and cognition. It comes down to something called polyphenol oxidase, explains Keri Gans, RDN, host of The Keri Report podcast. This is the enzyme that's thought to make bananas turn brown when they're exposed to air—and they also seem to interfere with flavanol absorption. But Gans says this doesn't mean you should ditch bananas in smoothies altogether. 'While bananas may reduce the absorption of flavanols due to their polyphenol oxidase content, they still offer valuable nutrients like vitamin C, a powerful antioxidant, plus potassium to help regulate blood pressure and fiber to support digestive health,' she says. A lot, actually. 'Fruits with a lower polyphenol oxidase include citrus fruits, mango, pineapple, and berries,' Gans says. But she just recommends focusing on creating a healthy smoothie overall. 'Focus on low added sugar, protein, and healthy fats for fullness, and fruit or veggies for fiber and other beneficial nutrients,' she says. If you really want to max out your berries' impact, maybe just have eat them with other ingredients. But Gans says there's no need to get too stressed about this. 'If you enjoy a banana, still include a banana,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
