Smoothies have long been seen as the quick fix for a healthy start to the day; a good blend of fruit, colour and goodness. But new research suggests that one popular ingredient may be undoing many of the drink’s benefits. The banana, it seems, could be working against the very nutrients you’re trying to get.
Scientists from the University of California, Davis, have found that combining bananas with fruits high in flavanols, natural plant compounds that support heart and brain health, can drastically reduce how much of those compounds your body absorbs. The study, published in Food and Function, reveals that banana-based smoothies may lower flavanol uptake by a remarkable 84 per cent compared with berry-based blends.
The reason lies in a common natural reaction. When you slice an apple or peel a banana and it starts turning brown, that’s polyphenol oxidase (PPO) at work. This enzyme reacts with oxygen, changing the fruit’s colour and, as it turns out, also interfering with how your body processes certain nutrients.
Dr Javier Ottaviani, who led the research, said the team wanted to test a simple idea: could the same enzyme activity that browns fruit also affect nutrient absorption in smoothies? To find out, participants drank two smoothies; one made with banana and one made with mixed berries. Their blood and urine were tested afterwards. The banana drinkers had much lower flavanol levels than those who drank the berry smoothie or took a flavanol capsule.
Flavanols are naturally present in foods like cocoa, apples, grapes and berries. They are known to help blood circulation, improve memory and reduce inflammation. Nutrition experts recommend 400 to 600 milligrams of flavanols daily to support heart and metabolic health. The study’s findings show that how you prepare and combine your food could make a big difference in whether your body actually gets those benefits.
Choosing better fruit combinations:
- Dr Ottaviani advises against mixing bananas with flavanol-rich fruits such as berries, grapes or cocoa.
- Bananas can still be enjoyed with low-PPO ingredients like pineapple, mango, oranges or yoghurt.
- Other foods high in PPO, including beet greens, may also reduce nutrient absorption when mixed with flavanol-rich ingredients.
- The effect may extend beyond smoothies, even the way tea is brewed can change how well the body absorbs beneficial compounds.
- Bananas remain a healthy fruit on their own, but in a berry smoothie they might cancel out many of its heart-boosting benefits.
FAQs on how adding bananas in smoothies affect your health
1. How do bananas affect nutrient absorption in smoothies?
Bananas contain an enzyme called polyphenol oxidase (PPO), which interferes with the absorption of flavanols, crucial nutrients for heart and brain health.
2. Are bananas still healthy to eat?
Yes, bananas are nutritious on their own, but they might reduce the benefits of flavanol-rich fruits in smoothies.
3. What fruits can I mix with bananas in smoothies?
Bananas can be mixed with low-PPO ingredients like pineapple, mango, oranges, or yoghurt.
4. What are flavanols, and why are they important?
Flavanols are natural plant compounds found in foods like cocoa, apples, grapes, and berries. They support blood circulation, improve memory, and reduce inflammation.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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