Avoid this fruit in smoothies: Surprising truth behind warning
The fruit you shouldn't add to a smoothie (photo: Freepik)
A banana in a smoothie may seem harmless, but it can actually ruin both the flavor and the texture of your drink. Why is it better to skip it? Here are the details that may surprise every smoothie lover, reports Real Simple.
Why you shouldn't add bananas to a smoothie
A 2023 study published in the journal Food & Function found that adding a banana to a smoothie can reduce the body's absorption of flavanols by up to 84%. These compounds are beneficial for the heart and brain.
Flavanols are a subclass of flavonoids, natural polyphenolic compounds with antioxidant, anti-inflammatory, and cardioprotective properties.
Antioxidant compounds can help protect cells from damage caused by free radicals, while anti-inflammatory properties may reduce the risk of certain chronic diseases, including cardiovascular conditions.
Foods and drinks rich in flavanols include:
- Dark chocolate
- Black and green tea
- Apples
- Grapes
- Berries
- Red wine
- Leafy greens (such as kale)
- Onions
- Cherries
- Pears
- Soybeans
- Citrus fruits
- Broccoli
- Asparagus
For example, fruits like bananas contain high levels of polyphenol oxidase (PPO), the enzyme responsible for browning bananas and other fruits. PPO can oxidize flavanols during blending, reducing the amount the body can absorb.
Alternatives to bananas
Here are some substitutes you can use in smoothies instead of bananas:
- Pineapple
- Mango
- Peaches
- Oranges
- Dates (for sweetness)
- Coconut milk (for creaminess)
- Yogurt
Bananas also contain approximately 12-14 grams of sugar per 100 g and around 90-100 kcal. If you're watching your weight or blood sugar levels, it's worth keeping this in mind.
For people with blood sugar issues, adding a banana to a smoothie may cause a sharp glucose spike.
Earlier, we revealed whether fruit and vegetable smoothies are healthy
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
