Why You Should Avoid Mixing Bananas with Berries in Smoothies
Smoothies are a favourite for many Malaysians. They’re quick, refreshing, and packed with fruits. A popular combo is banana and berries – but did you know that this mix might not be the best for your health?
Why You Should Avoid Mixing Bananas with Berries in Smoothies
Smoothies are a favourite for many Malaysians. They’re quick, refreshing, and packed with fruits. A popular combo is banana and berries – but did you know that this mix might not be the best for your health?
Let’s take a closer look:
What’s the Problem?
Recent research shows that when you blend bananas with berries, your body may not absorb as many nutrients – especially something called flavanols. These are natural compounds found in foods like berries, apples, grapes, and even dark chocolate. They’re good for your heart, brain, and blood flow.
But here’s the issue: bananas contain an enzyme called polyphenol oxidase (PPO). This is the same thing that makes bananas turn brown after being peeled. When PPO is mixed with berries in a smoothie, it can break down flavanols before your body can use them.
How Big Is the Effect?
In one study, people drank two types of smoothies: one with just berries and another with berries and bananas. Those who had the banana smoothie absorbed 84% less flavanols than those who had just the berry smoothie.
That’s a big drop. So, if you drink smoothies mainly to get the benefits of berries, you might want to skip the banana.
Should You Stop Eating Bananas?
Absolutely not! Bananas are still very healthy. They give you potassium, fibre, and are a good source of energy. The point here is just about timing and combinations. If you want to get the most out of flavanol-rich fruits like berries, apples, or grapes, it’s better to avoid mixing them with bananas in the same smoothie.
What to Do Instead
If you’re blending berries and want to keep their full benefits, try using other fruits that have lower PPO levels. Good options include:
Oranges
Pineapple
Mango
Kiwi
You can also add vegetables like spinach, or extras like yogurt, oats, or chia seeds, depending on your health goals.
Banana and berry smoothies are tasty and still healthy. But if your goal is to get more of the heart- and brain-boosting flavanols from berries, it might be better to enjoy your banana on its own, or in a different meal. A small change in your smoothie routine can help you get the most out of what you eat.
Sources
Verywell Health – Banana Berry Smoothies: Healthy or Not?
SciTechDaily – Study Shows You Should Skip Bananas in Smoothies
Health.com – The One Smoothie Mistake You May Be Making
RSC Food & Function Journal – The effect of polyphenol oxidase on flavanol bioavailability
Dr Eddie's post on why you should not mix bananas and berries:
Blending a healthy smoothie? Skip the banana!
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