Latest news with #bananas
Yahoo
4 days ago
- Health
- Yahoo
Does Adding a Banana to Your Smoothie Actually Lower Its Antioxidants? Here's What Dietitians Say
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points A recent study found bananas may block absorption of antioxidants from fruits, like berries. This has many people questioning if it's OK to add bananas to smoothies. Before swearing off nutrient-rich bananas, dietitians caution this is a very small people consider bananas to be the GOAT ingredient for smoothies. Not only are bananas a healthy way to add a rich, creamy texture and loads of natural sweetness to a smoothie, they're also jammed with vitamins, minerals and fiber. But recent research has many people wondering if it's time to ditch this popular, affordable and nutritious fruit. Why, you ask? A study published in Food & Function suggests that bananas may make your smoothie less nutritious by inhibiting the absorption of health-promoting flavanols from other fruits, especially berries. Yes, you heard that right. But before you scratch bananas off your grocery list, there's more to the story. To find out whether you really need to say goodbye to your go-to smoothie ingredient, we asked the experts for their take on the study. Here's what they told us. Should You Be Concerned About Bananas in Your Smoothies? If you're wondering what potentially makes bananas problematic for smoothies, the culprit is an enzyme in bananas called polyphenol oxidase (PPO). This enzyme, also found in apples and avocados, is what makes these fruits turn brown after you peel or cut them. It also happens to break down a particular class of antioxidants, called flavan-3-ols, found in many fruits and veggies, including berries. While flavan-3-ols don't get much press, they are antioxidant powerhouses that are particularly beneficial for heart and brain health. To find out if the PPO in bananas might inhibit the absorption of berries' flavan-3-ols, researchers fed eight healthy men two different smoothies at different points in time. The first was a flavan-3-ol-rich banana-based smoothie, and the second was a flavan-3-ol-heavy mixed berry smoothie. For a point of comparison, they also conducted a separate control intervention in which they gave the volunteers a flavan-3-ol capsule to measure the impact of pure flavan-3-ols on their blood levels of these beneficial compounds. After each intervention, the researchers measured flavan-3-ol metabolites in the volunteers' blood. Their findings: the volunteers' flavan-3-ol metabolite levels were 84% lower after drinking the banana smoothie than after they consumed the control capsule. However, after drinking the mixed berry smoothie, their flavan-3-ol metabolite levels were similar to their levels from the flavan-3-ol capsules. The results may appear clear, but it's important to consider the study as a whole before assuming you shouldn't add bananas to your smoothie, says Melissa Jaeger, RD, LD. 'The study had several limitations, including a small sample size and an all-male participant group, making it difficult to draw broad conclusions,' she says. Based on a growing body of research, eating foods that provide 400 to 600 milligrams of flavan-3-ols per day may support cardiometabolic health through potential improvements in blood pressure, blood sugar and cholesterol levels. But flavan-3-ols aren't the only beneficial compounds fruits and vegetables provide. 'While there may be a slight difference in your absorption of one particular type of flavanol when you mix bananas and berries in your smoothie, you are still getting a ton of nutrition into your body by eating a couple of types of fruit,' says Gretchen Wallace, M.S., RD. And while bananas may limit absorption of one specific compound, they still provide a wide range of vitamins, minerals and antioxidants plus fiber. Since only about 1 in 10 U.S. adults eat enough fruits and vegetables to begin with, dietitians agree that focusing too much on the action of one individual nutrient isn't the most helpful strategy. 'Nutrient interactions like this are common,' says Jaeger. 'For example, iron and calcium or zinc and copper also compete for absorption.' Because of the sheer number of potential competing nutrients in our foods, hyperfocusing on which fruits or vegetables you're pairing together in one smoothie, meal or snack isn't the best way to ensure you're getting the nutrients your body needs to thrive. Instead, the trick is to eat a variety of plant foods to help you get the nutrients you need from lots of sources. What Are Flavanols? Flavanols are a group of health-promoting compounds in many plant foods. They are part of a bigger family of phytochemicals called flavonoids, which fall under an even larger umbrella of antioxidants called polyphenols. Flavanols are found in foods like broccoli, apples, grapes, tomatoes, kale, olives and citrus fruits, as well as beverages, such as tea and red wine. Eating an abundant variety of flavanol-rich foods is associated with multiple health benefits, including a lower risk of cancer and cardiovascular disease and improved insulin secretion. One way they are believed to do this is by protecting our cells from free-radical damage and oxidative stress, which, if unchecked, can lead to a long list of chronic illnesses. Strategies to Increase Flavanols Because flavanols are found in a variety of plant foods, smoothies aren't the only way to get your fill. Try some of these dietitian-approved strategies for a big flavanol boost: Brew Your Tea Longer. Green and black teas are loaded with disease-preventing flavonoids. To get even more of these healthy compounds from your cup, steep your tea longer. Research shows that black tea has the highest polyphenol content after 15 minutes of steeping, while green tea reaches its maximum at around 10 minutes. If you prefer weaker tea, you can add a little extra water to your tea after brewing to dilute it. Choose Non-Alkalized Cocoa Powder. Cocoa is an incredible source of flavanols, particularly flavan-3-ols, but mostly if you use non-alkalized cocoa. Research has found that alkalized cocoa powder has just 20% of the flavan-3-ols in non-alkalized cocoa. And you don't need much cocoa, either. 'It only takes a small amount, such as a teaspoon, of cocoa or cacao powder to deliver benefits,' says Avery Zenker, RD. Boost Flavor with Onions. Whether they're red or white, all onions are loaded with flavanols, Jaeger recommends stirring onions into sauces or soups or sprinkling them onto tacos for extra flavor and nutrition. Don't Peel Your Apples. Apples are rich in quercetin, a flavanol that is linked to better cognitive health. However, almost all of it is in their skin, so don't peel away those antioxidants! Our Expert Take One recent study found that an enzyme in bananas may block the absorption of health-promoting compounds called flavanols from other fruits in smoothies. But before you swear off bananas, dietitians say that just because bananas may reduce the absorption of one beneficial compound, it hardly means you should exclude them from your diet or your smoothies. After all, bananas offer plenty of health benefits, including a variety of antioxidants, vitamins, minerals and fiber. The truth is, there are lots of compounds in our foods that block the absorption of important nutrients. We just never hear about them, because it's not a problem in the overall scheme of a healthy, balanced eating pattern. In the end, nutrition isn't about micromanaging each meal and snack. It's about aiming for a wide range of nutrients and health-promoting compounds from a broad variety of foods, all fruits and veggies included! Read the original article on EATINGWELL
Yahoo
06-07-2025
- Entertainment
- Yahoo
Video: Baby Goes Through Multiple Emotions While Trying Out a Banana
Like many adults, babies are also picky and sometimes fussy eaters. Their reactions to certain foods are unpredictable. While some babies like blueberries, some hate them. Similarly, a few infants love bananas, while others just can't stand the fruit. Going by the reaction, it seems August also dislikes bananas. Upon trying the fruit for the first time, this cute little one goes through various emotions before announcing his final verdict. Watch the hilarious video of this baby trying the banana for the first time to see his hilarious yet adorable expressions. Bananas are one of the many foods given to infants when they start solids for the first time. This is because bananas are healthy and easy for babies to eat and digest. But going by August's expressions in the video, it seems he is not impressed by the taste of this fruit. The clip starts with August sitting in a high chair and waiting for his mom to feed him something new. With everything set, the mother feeds a spoonful of mashed bananas to her child, hoping he might like the taste. However, things don't go as planned. The texture and the taste of the fruit leave August a little confused and shocked. By the third bite, August expresses his instant disapproval by crying and refusing to have any more banana pulp. The mom quickly wipes August's mouth as he cries and tries to get up from his seat, hinting that he can't have more of this fruit. Looking at the infant's reaction, even the mom felt, 'August didn't like bananas I guess.' And many Instagram users agreed with the parent. Netizens posted their thoughts in the comment section of the reel, with one saying, 'He don't like!' Another person said, 'Yes August Baby Don't Like Banana Clever Boy.' Some parents even shared similar experiences with their kids. One user wrote, 'its too sweet for them , same reaction of my boy.' While another individual commented, 'Reminds me of my son.. he is only ok with cavendish bananas at that age .. no other bananas and papayas.' The post Video: Baby Goes Through Multiple Emotions While Trying Out a Banana appeared first on Momtastic.
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
25-06-2025
- Health
- Yahoo
As a dietitian, I sometimes have to convince my clients to eat bananas. Here's why they (and you!) should.
Bananas seem to be America's favorite fruit. The average person consumes just over 26 pounds of bananas per year, making them the most consumed fruit in the United States — and with good reason. They're the ideal grab-and-go snack, available year-round and typically more budget-friendly than many other fruits. But beyond their convenience, bananas have a bunch of nutritional benefits. Still, as a dietitian, I've often heard people express that they're afraid to eat bananas, mostly because 'they have too much sugar' or might 'spike blood sugar.' And, yes, it's true that bananas contain natural sugar, since they're a carbohydrate-rich food, but carbohydrates are an essential part of a balanced diet. It's generally recommended to get about 45% to 65% of your calories from them. What many people don't realize is that the nutritional makeup of a banana actually shifts as it ripens: The fiber content decreases while the natural sugars, like fructose and glucose, increase. So if you're keeping an eye on your blood sugar levels, you may want to opt for greener, less ripe bananas. They contain less sugar and more resistant starch, a type of carbohydrate that acts like fiber and promotes healthy gut bacteria. On the other hand, for those who have stomach or digestive issues like irritable bowel syndrome (IBS), ripe bananas may be gentler on the stomach and easier to digest and can help relieve constipation thanks to their soluble fiber. Bananas are low in fat and sodium and contain essential fiber, vitamins and minerals. One medium ripe banana has: 113 calories 1.96 grams of fiber 375 milligrams of potassium 32.2 milligrams of magnesium 14.1 milligrams of vitamin C. Here are the health benefits of bananas: High blood pressure, or hypertension, is one of the leading risk factors for heart disease, affecting nearly half of U.S. adults. Bananas play a role in helping to reduce that risk. Thanks to their potassium content, bananas can support your body's natural system for regulating blood pressure by helping flush excess sodium out of the body and relaxing blood vessel walls. Just one medium banana boasts nearly 11% of an adult's daily potassium needs, which can help lower blood pressure. Bananas also offer soluble fiber, which supports heart health by helping to lower cholesterol (it prevents absorption of cholesterol into the body). Bananas are packed with antioxidants, which can vary depending on how ripe they are: Green bananas are richer in phenolic compounds, while ripe ones contain more carotenoids. Both of these antioxidants can support digestion and may help protect the stomach from issues like ulcers. No matter the ripeness, bananas are a great source of both soluble and insoluble fiber, which helps keep your bowel movements regular. Soluble fiber, like pectin, helps soften stools, while insoluble fiber adds bulk to them. Green bananas are particularly high in resistant starch, a type of prebiotic fiber that promotes the growth of good bacteria in the gut. Bananas are a good source of magnesium and potassium, two minerals that support brain function and have antidepressant properties. Research shows that people with higher dietary intake of magnesium have been linked to a lower risk of depression, and magnesium supplements may help ease symptoms of depression and anxiety in adults with mild-to-moderate depression. In one study involving 1,000 Korean young adults ages 18-39, those who ate more bananas reported fewer depressive symptoms. Bananas also contain tryptophan, an essential amino acid, and vitamin B6 — both of which help your body produce serotonin, the neurotransmitter responsible for regulating mood and sleep. A medium banana offers about 11 mg of tryptophan and 18% of an adult's daily vitamin B6 needs. Tip: Ripe bananas tend to have slightly more tryptophan and vitamin B6, making them a smart choice when looking to boost your energy and mood. Bananas are a great source of quick energy thanks to their natural sugars (sucrose, glucose and fructose). Research suggests the carbohydrates in bananas may boost endurance and performance if eaten before and during workouts. Carbohydrates are also helpful for after-exercise recovery, since carbs are essential for glycogen resynthesis, which is the process of refueling the energy stores in your muscles and liver that were used during exercise. Bananas also contain dopamine, a compound that acts as an antioxidant and helps fight free radicals in the body, and they contain flavonoids like catechins and gallocatechins. Together these may help reduce inflammation and oxidative stress. In two small studies, cyclists who ate bananas during a 75-kilometer ride experienced lower levels of inflammation and stress on the body and greater antioxidant activity during recovery, proving bananas are a functional fuel. When you think of vitamin C, citrus fruits typically come to mind, but a medium banana provides nearly 19% of daily needs for women and 16% for men. Vitamin C acts as an antioxidant that helps protect cells against damage and supports the function of immune cells. As mentioned, bananas also provide vitamin B6, which is needed to produce immune cells, and prebiotic fiber that supports gut and immune health. With this powerful combination, bananas make for an easy and delicious way to naturally support your immune system. Whole-Grain Banana-Chocolate Chip Pancakes Healthy Lemon Banana Blueberry Oat Muffins Air Fryer Banana Chips Banana Curry Recipe Easy Protein Banana Pudding Chocolate Peanut Butter Banana Bark Bananas are more than just a tasty fruit — they're packed with essential nutrients and can work in so many types of dishes. Whether you're looking to support your heart health, fuel a workout or boost your mood, bananas offer a quick, simple and affordable way to help get it done. Maxine Yeung is a dietitian and board-certified health and wellness coach.
Yahoo
25-06-2025
- Health
- Yahoo
As a dietitian, I sometimes have to convince my clients to eat bananas. Here's why they (and you!) should.
Bananas seem to be America's favorite fruit. The average person consumes just over 26 pounds of bananas per year, making them the most consumed fruit in the United States — and with good reason. They're the ideal grab-and-go snack, available year-round and typically more budget-friendly than many other fruits. But beyond their convenience, bananas have a bunch of nutritional benefits. Still, as a dietitian, I've often heard people express that they're afraid to eat bananas, mostly because 'they have too much sugar' or might 'spike blood sugar.' And, yes, it's true that bananas contain natural sugar, since they're a carbohydrate-rich food, but carbohydrates are an essential part of a balanced diet. It's generally recommended to get about 45% to 65% of your calories from them. What many people don't realize is that the nutritional makeup of a banana actually shifts as it ripens: The fiber content decreases while the natural sugars, like fructose and glucose, increase. So if you're keeping an eye on your blood sugar levels, you may want to opt for greener, less ripe bananas. They contain less sugar and more resistant starch, a type of carbohydrate that acts like fiber and promotes healthy gut bacteria. On the other hand, for those who have stomach or digestive issues like irritable bowel syndrome (IBS), ripe bananas may be gentler on the stomach and easier to digest and can help relieve constipation thanks to their soluble fiber. Bananas are low in fat and sodium and contain essential fiber, vitamins and minerals. One medium ripe banana has: 113 calories 1.96 grams of fiber 375 milligrams of potassium 32.2 milligrams of magnesium 14.1 milligrams of vitamin C. Here are the health benefits of bananas: High blood pressure, or hypertension, is one of the leading risk factors for heart disease, affecting nearly half of U.S. adults. Bananas play a role in helping to reduce that risk. Thanks to their potassium content, bananas can support your body's natural system for regulating blood pressure by helping flush excess sodium out of the body and relaxing blood vessel walls. Just one medium banana boasts nearly 11% of an adult's daily potassium needs, which can help lower blood pressure. Bananas also offer soluble fiber, which supports heart health by helping to lower cholesterol (it prevents absorption of cholesterol into the body). Bananas are packed with antioxidants, which can vary depending on how ripe they are: Green bananas are richer in phenolic compounds, while ripe ones contain more carotenoids. Both of these antioxidants can support digestion and may help protect the stomach from issues like ulcers. No matter the ripeness, bananas are a great source of both soluble and insoluble fiber, which helps keep your bowel movements regular. Soluble fiber, like pectin, helps soften stools, while insoluble fiber adds bulk to them. Green bananas are particularly high in resistant starch, a type of prebiotic fiber that promotes the growth of good bacteria in the gut. Bananas are a good source of magnesium and potassium, two minerals that support brain function and have antidepressant properties. Research shows that people with higher dietary intake of magnesium have been linked to a lower risk of depression, and magnesium supplements may help ease symptoms of depression and anxiety in adults with mild-to-moderate depression. In one study involving 1,000 Korean young adults ages 18-39, those who ate more bananas reported fewer depressive symptoms. Bananas also contain tryptophan, an essential amino acid, and vitamin B6 — both of which help your body produce serotonin, the neurotransmitter responsible for regulating mood and sleep. A medium banana offers about 11 mg of tryptophan and 18% of an adult's daily vitamin B6 needs. Tip: Ripe bananas tend to have slightly more tryptophan and vitamin B6, making them a smart choice when looking to boost your energy and mood. Bananas are a great source of quick energy thanks to their natural sugars (sucrose, glucose and fructose). Research suggests the carbohydrates in bananas may boost endurance and performance if eaten before and during workouts. Carbohydrates are also helpful for after-exercise recovery, since carbs are essential for glycogen resynthesis, which is the process of refueling the energy stores in your muscles and liver that were used during exercise. Bananas also contain dopamine, a compound that acts as an antioxidant and helps fight free radicals in the body, and they contain flavonoids like catechins and gallocatechins. Together these may help reduce inflammation and oxidative stress. In two small studies, cyclists who ate bananas during a 75-kilometer ride experienced lower levels of inflammation and stress on the body and greater antioxidant activity during recovery, proving bananas are a functional fuel. When you think of vitamin C, citrus fruits typically come to mind, but a medium banana provides nearly 19% of daily needs for women and 16% for men. Vitamin C acts as an antioxidant that helps protect cells against damage and supports the function of immune cells. As mentioned, bananas also provide vitamin B6, which is needed to produce immune cells, and prebiotic fiber that supports gut and immune health. With this powerful combination, bananas make for an easy and delicious way to naturally support your immune system. Whole-Grain Banana-Chocolate Chip Pancakes Healthy Lemon Banana Blueberry Oat Muffins Air Fryer Banana Chips Banana Curry Recipe Easy Protein Banana Pudding Chocolate Peanut Butter Banana Bark Bananas are more than just a tasty fruit — they're packed with essential nutrients and can work in so many types of dishes. Whether you're looking to support your heart health, fuel a workout or boost your mood, bananas offer a quick, simple and affordable way to help get it done. Maxine Yeung is a dietitian and board-certified health and wellness coach.
