Smoothies are a great way to add more fruits to your diet. You can throw in a banana, add some berries, blend, and enjoy a healthy drink. However, a study from the University of California, Davis, reveals that this popular mix might not be as beneficial as you think.
The twist isn’t that bananas are unhealthy. It’s about how ingredients interact when blended. Research published in the Food & Function journal found that fruits high in an enzyme called polyphenol oxidase (PPO) can significantly lower how much flavanol your body absorbs from a smoothie.
Flavanols are plant compounds linked to heart and brain health. They’re found in foods like apples, blueberries, and cocoa.
The Enzyme That Changes Everything
Javier Ottaviani, the lead researcher, explains that they wanted to see how creating a banana-based smoothie could affect flavanol absorption. PPO is responsible for the browning in fruits. When a banana is added to a smoothie, its high PPO level can interfere with how well your body absorbs flavanols.
To understand this better, researchers made smoothies with varying levels of PPO. They used a banana smoothie, a berry smoothie (lower in PPO), and a capsule of flavanols as control.
Surprising Findings
The results were eye-opening. Those who drank the banana smoothie had 84% lower flavanol levels compared to the control. But the berry smoothie allowed the body to absorb flavanols as effectively as the capsule. Ottaviani noted, “We were surprised to see how quickly adding a banana decreased the level of flavanols.”
Further tests indicated that PPO’s impact might even occur in the stomach, affecting flavanol absorption after consumption.
But Bananas Aren’t Bad!
This doesn’t mean bananas should be banned from your diet. They are a good source of fiber and potassium and can be included in a balanced diet. If your goal is to increase flavanol intake, it might be better to pair berries with low PPO ingredients like pineapple, oranges, or yogurt.
The Academy of Nutrition and Dietetics recommends a daily intake of 400 to 600 milligrams of flavanols for heart health. Foods like tea and apples are excellent sources.
A Few Cautions
This study had a small sample size, involving only eight and eleven healthy men in different tests. While intriguing, these results shouldn’t dictate everyone’s smoothie habits. Nutritionists suggest not to overreact. Bananas can still be part of nutritious smoothies, especially in a varied diet.
Understanding Flavanols
Flavanols are gaining attention in nutrition research for their potential health benefits. They may help with blood flow, blood pressure, and cognitive function. The study of cocoa flavanols shows that they might be particularly beneficial for older adults with different diet qualities.
Smart Smoothie Pairing
If you’re focused on maximizing flavanols, consider making smoothies with berries and low PPO ingredients like mango or yogurt. For those who love bananas, keep them for a creamy texture and sweetness in other smoothies where flavanol intake isn’t the main goal.
This research not only applies to smoothies but may also extend to other foods and drinks, like tea. Preparation can play a crucial role in how well your body absorbs beneficial nutrients.
Studying the impact of ingredient combinations in food is essential. As Ottaviani points out, it’s a topic that deserves more attention for overall health benefits.
Source link
Cholesterol; Heart Disease; Nutrition; Diet and Weight Loss; Gastrointestinal Problems; Alternative Medicine; Diseases and Conditions; Down Syndrome
