Popular smoothie ingredient may reduce one key health benefit, study suggests

Bananas are a smoothie staple, but a viral societal media video has raised questions astir whether they could trim the nutritional benefits of different ingredients, specified arsenic blueberries.

In a July quality connected the "Mel Robbins Podcast," Dr. Rhonda Patrick, a biomedical idiosyncratic and laminitis of FoundMyFitness, demonstrated however she likes to marque her smoothies, which bash not see banana.

Bananas incorporate polyphenol oxidase (PPO), an enzyme that tin interruption down polyphenols, which are beneficial for gut, bosom and encephalon health, according to Patrick, who is based successful San Diego. PPO is besides liable for turning chopped effect brown.

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Recent studies suggest that erstwhile a banana is added to a blueberry smoothie, less beneficial polyphenols are absorbed from the berries.

Bananas incorporate polyphenol oxidase (PPO), an enzyme that tin interruption down polyphenols successful fruits similar blueberries, which are beneficial for gut, bosom and encephalon health. (iStock)

Instead, Patrick uses avocado to springiness the smoothie the aforesaid creamy texture with 95% little sugar, she said. Avocado besides adds much vitamins and monounsaturated fat, which tin summation absorption of carotenoids, similar lutein and zeaxanthin, from kale successful the smoothie.

This sentiment sparked statement successful the online nutrition community, with immoderate dietitians and nutritionists arguing that bananas should not beryllium villainized based connected a tiny assemblage of research.

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The survey Patrick referenced, which was published successful the diary Food & Function successful 2023, analyzed nutrient absorption successful 8 steadfast men.

On abstracted days, participants drank either a banana smoothie (high successful an enzyme called polyphenol oxidase), drank a mixed berry smoothie (low successful the enzyme) oregon took flavan-3-ol capsules (dietary supplements that incorporate concentrated works compounds) with milk.

Study results revealed that the banana smoothie produced a highest attraction of polyphenols that were astir 84% little than the flavan-3-ols capsule. (iStock)

Blood tests showed that radical absorbed astir 84% less beneficial works compounds aft drinking the banana smoothie than aft taking the flavan-3-ol capsules.

While researchers didn't trial a banana-blueberry smoothie, the results suggest that bananas could trim the benefits of foods precocious successful flavan-3-ols.

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Los Angeles-based registered dietitian nutritionist Ilana Muhlstein, writer of the upcoming publication "Beyond the Shot," said the findings are "interesting," but don't archer the full story.

"It doesn't mean the smoothie loses each of its wellness benefits," she said. "You're inactive getting fibre from the banana, and galore different beneficial nutrients from polyphenol-rich fruits."

Muhlstein pointed retired that the survey included lone 8 participants and has not yet been replicated. She besides noted that researchers utilized a standardized cocoa-derived flavanol supplement alternatively of full fruits, specified arsenic berries, which whitethorn beryllium absorbed otherwise by the body.

While researchers didn't trial a banana-blueberry smoothie, the results suggest that bananas could trim the benefits of foods precocious successful flavan-3-ols. (iStock)

In a follow-up station connected Instagram, responding to the backlash from the archetypal post, Patrick said, "You tin adhd bananas to your blueberry smoothies. However, you should cognize that you are going to degrade immoderate of the polyphenols successful those blueberries."

"Bananas are nutritious, I devour them, and this is not a crushed to stop," she added successful the caption. "But if your extremity is to sphere arsenic galore of the berry polyphenols arsenic possible, the chemistry matters."

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Not each beneficial compound successful blueberries volition beryllium eliminated by bananas, Patrick wrote, arsenic the effect contains galore different polyphenols, including anthocyanins.

"This was a tiny survey that should beryllium replicated," she said. "But the magnitude of the effect was meaningful capable for maine to see erstwhile optimizing my smoothie."

New York-based certified holistic nutritionist Robin DeCicco agreed that the findings don't mean everyone should debar bananas.

Unlike well-established proposal to bounds processed meats and added sugar, the guidance connected bananas is much nuanced and doesn't use to everyone, she told Fox News Digital.

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As nutrition proposal spreads connected societal media, DeCicco said it's important to retrieve that everyone's wellness needs are antithetic and to consult a doc earlier pursuing online recommendations.

The broader issue, she noted, is that Americans aren’t eating capable nutrient-rich foods, similar bananas and berries, and are alternatively consuming much processed foods that person been linked to chronic disease.

"It doesn't request to beryllium truthful analyzable each the time," a nutritionist said. "If you're eating a banana alternatively of gallic fries, that's good." (iStock)

"That’s wherefore Americans are fatter and sicker than they've ever been, truthful I deliberation absorption connected that more," DeCicco advised. "It doesn't request to beryllium truthful analyzable each the clip … If you're eating a banana alternatively of gallic fries, that's good."

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Nutrition should beryllium individualized, DeCicco said. Someone who eats mostly accelerated nutrient should absorption connected replacing processed foods with fruits and vegetables, portion idiosyncratic with a much precocious nutrition program whitethorn payment from limiting high-carb, high-sugar fruits similar bananas.

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For those trying to suffer value and equilibrium humor sugar, choosing fruits that are little successful sweetener and higher successful fibre whitethorn assistance with these outcomes.

"It truly [depends] connected wherever you're coming from and what your wellness travel is," DeCicco said.

Those who are looking to maximize their polyphenol intake tin usage frozen zucchini, avocado oregon Greek yogurt successful spot of banana successful a smoothie, nutritionists say. (iStock)

Those looking to maximize polyphenol intake tin swap bananas for frozen zucchini, avocado oregon Greek yogurt successful smoothies for the aforesaid creamy texture, Muhlstein added.

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DeCicco shared the pursuing simple, high-protein smoothie recipes that tin beryllium made astatine home.

Low-sugar high-protein smoothie (without banana)

• Unsweetened integrated almond oregon soy milk
• 1/2-1 cupful integrated frozen berries
• 1 serving vanilla unsweetened works macromolecule powder
• 2 tablespoons crushed flaxseed
• 1-2 tablespoons of all-natural integrated nut/seed butter
• A fewer handfuls of integrated mixed babe greens/mixed greens oregon chopped zucchini
• Cinnamon, vanilla/almond/coconut/hazelnut extract (to taste)

Avocado is simply a low-sugar alternate to bananas successful smoothies. (iStock)

Low-sugar high-protein smoothie (with banana)

• Unsweetened integrated almond oregon soy milk
• 1 ripe banana
• 1 serving of unsweetened, plain, full-fat oregon reduced abdominous Greek oregon Icelandic yogurt
• 1/2 ripe pear oregon pome with skin
• 2 tablespoons crushed flaxseed oregon crushed chia seed
• A fewer handfuls of integrated babe mixed leafy greens
• 1 serving of collagen for much macromolecule (if desired)
• Organic cinnamon, vanilla extract (to taste)