The problem with adding bananas to your daily smoothie comes from the reason they turn brown when exposed to air. Smoothies are a popular choice for a quick and nutritious meal or snack. They allow us to blend together a variety of fruits, vegetables, and other ingredients to create a delicious and refreshing drink. However, not all smoothie combinations are created equal. In this blog post, we’ll explore the impact of adding bananas to your smoothies and why it might not always be the best idea.
The Polyphenol Paradox: Bananas and Flavanols
1. The Role of Polyphenol Oxidase (PPO):
Polyphenol oxidase (PPO) is an enzyme naturally present in many fruits and vegetables, including bananas. When exposed to air, cut, or bruised, foods containing PPO turn brown due to oxidation.
But what does PPO have to do with smoothies? Well, it turns out that this enzyme can affect the availability of certain compounds in our food.
2. The Flavanol Connection:
Flavanols are bioactive compounds found in various foods, including apples, pears, blueberries, blackberries, grapes, and cocoa.
These flavanols are good for our heart and cognitive health. They contribute to antioxidant activity and overall well-being.
3. The Banana Experiment:
Researchers at the University of California, Davis, conducted a study to investigate how PPO levels in fruits impact flavanol absorption.
Participants were given two different smoothies:
Banana Smoothie: High in PPO due to bananas.
Berry Smoothie: Low in PPO (made with strawberries, blueberries, blackberries, raspberries).
A flavanol capsule served as a control.
Blood and urine samples were analyzed to measure flavanol levels after ingestion.
4. Surprising Results:
Those who drank the banana smoothie had 84% lower levels of flavanols in their bodies compared to the control group.
Adding just one banana significantly reduced flavanol absorption.
The berry smoothie, with low PPO activity, allowed better flavanol absorption.
Why Bananas Might Not Be Ideal for Smoothies:
Flavanol Depletion:
Bananas, with their high PPO content, rapidly degrade flavanols.
If you’re aiming for maximum flavanol intake, reconsider adding bananas to your smoothies.
Alternatives to Boost Flavanol Absorption:
Opt for fruits with low PPO activity, such as pineapple or oranges.
Berries (strawberries, blueberries, blackberries, raspberries) are excellent choices.
Bananas Still Have Their Place:
Bananas remain a great fruit to be eaten or consumed in smoothies.
They provide potassium, fiber, and natural sweetness.
Just be aware of their impact on flavanol absorption.
Conclusion:
While bananas are undeniably delicious and nutritious, their high PPO activity can interfere with flavanol absorption in smoothies. Consider mixing up your ingredients and exploring other fruits to maximize the health benefits of your favorite blended drinks. Remember, variety is key, and sometimes skipping the banana might be the right choice for your smoothie journey!
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