An enzyme in bananas makes flavanols less bioavailable when it’s combined with berries. Researchers say bananas are still a great fruit to be eaten on the side, or added to smoothies that don’t have flavanol-rich ingredients such as berries, grapes and cocoa.
Reference: “Impact of polyphenol oxidase on the bioavailability of flavan-3-ols in fruit smoothies: a controlled, single blinded, cross-over study” by Javier I. Ottaviani, Jodi L. Ensunsa, Reedmond Y. Fong, Jennifer Kimball, Valentina Medici, Gunter G. C. Kuhnle, Alan Crozier, Hagen Schroetera and Catherine Kwik-Uribe, 24 August 2023, Food & Function.DOI: 10.1039/D3FO01599H
Smoothies offer a delicious and easy method to incorporate essential fruits and vegetables into your diet. But is a banana and blueberry smoothie the best combo? New research from the University of California, Davis, suggests that blending certain ingredients in smoothies can influence whether your body is getting a nutritional boost.
He also said bananas remain a great fruit to be eaten or consumed in smoothies. For those who want to consume smoothies with bananas, or other high PPO activity fruits and vegetables such as beet greens, the suggestion is to not combine them with flavanol-rich fruits such as berries, grapes, and cocoa.
The researchers had participants drink a smoothie made with banana, which has naturally high PPO activity, and a smoothie made with mixed berries, which have naturally low PPO activity. Participants also took a flavanol capsule as a control. Blood and urine samples were analyzed to measure how much flavanols were present in the body after ingesting the smoothie samples and capsule. The researchers found that those who drank the banana smoothie had 84% lower levels of flavanols in their bodies compared to the control.
Last year, the Academy of Nutrition and Dietetics issued a dietary recommendation, advising people to consume 400 to 600 milligrams of flavanols daily for cardiometabolic health. Ottaviani said that people who are trying to consume those flavanols, they should consider preparing smoothies by combining flavanol-rich fruits like berries with other ingredients that also have a low PPO activity like pineapple, oranges, mango, or yogurt.
Smoothies can be a tasty and convenient way to get the important fruits and vegetables you need for a healthy diet. But is a banana and blueberry smoothie the best combo? Researchers at the University of California, Davis, suggest that blending certain ingredients in smoothies can influence whether your body is getting a nutritional boost.
He also said bananas remain a great fruit to be eaten or consumed in smoothies. For those who want to consume smoothies with bananas, or other high PPO activity fruits and vegetables such as beet greens, the suggestion is to not combine them with flavanol-rich fruits such as berries, grapes and cocoa.
Last year, the Academy of Nutrition and Dietetics issued a dietary recommendation, advising people to consume 400 to 600 milligrams of flavanols daily for cardiometabolic health. Ottaviani said for people who are trying to consume those flavanols, they should consider preparing smoothies by combining flavanol-rich fruits like berries with other ingredients that also have a low PPO activity like pineapple, oranges, mango or yogurt.
Slice an apple or peel a banana and the fruit will quickly turn brown. That happens because of polyphenol oxidase, or PPO, an enzyme naturally present in those foods. The browning occurs when the food containing that enzyme is exposed to air, cut or bruised. The researchers wanted to know whether consuming freshly prepared smoothies made with different PPO-containing fruits impacted the amount of flavanols available to the body.
“We sought to understand, on a very practical level, how a common food and food preparation like a banana-based smoothie could affect the availability of flavanols to be absorbed after intake,” said lead author Javier Ottaviani, director of the Core Laboratory of Mars Edge, which is part of Mars, Inc., and an adjunct researcher with the UC Davis Department of Nutrition.
New Study Says ‘No To Bananas & Berries Together’ | Is It True?
FAQ
Is it healthy to eat blueberries and bananas together?
What should not be mixed with banana?
What fruits should not be mixed in smoothies?
Can you eat bananas with blueberries?
Overall, bananas and blueberries can complement each other nutritionally when eaten together. The banana’s potassium, vitamin B6, and carbs balances out the antioxidants and vitamin K from blueberries. Spike in blood sugar – Bananas are fairly high in natural sugars and carbs. Pairing them with sugary blueberries can spike blood sugar levels.
Can one take cinnamon with blueberries?
Yes, the combination of cinnamon and blueberries can create a unique and pleasant flavor. Try adding cinnamon to your fresh blueberries or using them together in a recipe to enjoy this tasty combination.
Can you mix bananas and blueberries?
In a blender, combine banana, blueberries, and yogurt. Blend on high speed until smooth. Pour into two glasses; serve immediately. Are bananas and blueberries good together? Yes! Bananas and blueberries are a wonderful combination.
What happens if you eat bananas with blueberries?
Pairing them with sugary blueberries can spike blood sugar levels. Digestive issues – Some people may experience bloating or diarrhea when eating a lot of fruit together, due to fructose malabsorption. High potassium – Those with kidney disease or on ACE inhibitors need to limit high potassium foods like bananas.