# Why You Should Think Twice Before Mixing Bananas with Berries
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Berry Smoothies and Bananas: A Not-So-Happy Relationship
It may look delightful, but there's something amiss here. In today's digital age, finding accurate information can feel like searching for a needle in a haystack. Have you attempted to locate a simple recipe in the past few years? The first few pages of search results are often cluttered with blog posts and advertisements rather than straightforward recipes.
Scrolling through endless content can be frustrating, especially when you're just trying to find a delicious berry smoothie recipe. But today, I'm serving up the real deal on a silver platter—well, an insulated cup, to be precise.
The Surprising Truth
If you've blended smoothies even a handful of times, you might think you know what you're doing. But here's a revelation: bananas can be a bit overwhelming in smoothies. When I order a smoothie that includes bananas, I usually request to leave them out. The flavor tends to dominate everything else.
While a hint of banana can enhance texture and flavor, it's important to note that they can be overly assertive when combined with berries. This isn't just personal preference—it's rooted in science.
The Science Behind the Smoothie
If you've been seeking an excuse to skip the banana in your berry smoothie, research has your back. According to a study from UC Davis, adding bananas to a berry smoothie significantly reduces the levels of flavanols—beneficial compounds that offer health perks.
Published in August 2023, this study may have escaped your notice in the vast sea of online information.
What Are Flavanols?
Flavanols belong to a class of flavonoids known for their numerous health benefits, including antioxidant and anti-inflammatory properties. They can be found in various foods like berries, tea, and cocoa.
So, what's the role of bananas in all this?
Bananas contain a significant amount of Polyphenol Oxidase (PPO), the enzyme responsible for the browning of fruits like bananas and apples. This enzyme and flavanols don’t get along well; when mixed, PPO tends to overpower flavanols.
Here's a brief overview of the study's findings: Participants followed a specific diet and were given a flavanol capsule for measurement. They then consumed either a smoothie with just berries or one with both berries and bananas.
The results were telling:
- Those who had the berry-banana smoothie showed minimal flavanol absorption, almost negligible.
- Conversely, participants who enjoyed the berry-only smoothie had flavanol levels comparable to those who consumed the flavanol capsule.
In another experiment, participants consumed berry and banana smoothies separately, but the banana still inhibited flavanol absorption when both were ingested.
While bananas aren’t harmful, they can hinder the health benefits of other fruits, particularly in smoothies.
Insights from the Research
Javier Ottaviani, the lead researcher at UC Davis, expressed surprise at how quickly the addition of a single banana could diminish flavanol levels in the smoothie. He emphasized that food combinations and preparation methods can significantly impact the absorption of beneficial nutrients.
However, Ottaviani also pointed out that bananas are still a nutritious fruit. For those who enjoy bananas in their smoothies, it's advisable to avoid pairing them with flavanol-rich fruits like berries, grapes, or cocoa.
The Bottom Line
So, why didn't anyone tell me about this sooner? I mainly rely on Medium for news and insights. In a world overflowing with information, I stumbled upon this revelation on Instagram.
If you're a berry smoothie contemplating a relationship with a banana, it might be time to reconsider. There are other fruit options that can help you reach your health goals.
After all, life is too short to compromise on flavanols, which are vital for cardiometabolic health. The Academy of Nutrition and Dietetics even recommends consuming 400 to 600 milligrams of flavanols daily.
While bananas can remain friends, they aren’t the ideal partner for a berry smoothie. I regret that you had to discover this the hard way, but now that you know, it’s time to take action.
Stay strong, berry smoothie! And when you're ready, I’d love to introduce you to a sugar-free Greek yogurt friend of mine.
The first video titled "Don't Add Bananas to Your Berry Smoothie" discusses the reasons behind avoiding this combination in detail.
The second video, "New Study Says 'No To Bananas & Berries Together' | Is It True?" explores the findings of the study further, providing insights into the science behind these food pairings.