If you love a morning smoothie, here’s a small tweak that could make a big difference.
It’s not just what you toss in the blender that counts.
It’s how those ingredients interact once they’re mixed together.
A recent study from researchers at the University of California, Davis looked at this exact issue.
They found that certain fruits can blunt the benefits of other healthy compounds.
How Bananas Interact With Flavanols
Bananas are great for texture and potassium, but they also contain an enzyme called polyphenol oxidase, or PPO.
PPO is what makes fruit brown after it’s cut.
The study showed PPO can interfere with the absorption of flavanols — plant compounds linked to heart and brain benefits.
In the experiment, people who drank a banana-based smoothie absorbed far less flavanol than those who drank a berry-based smoothie.
The difference in absorption was large enough that it mattered for the potential health effects.
What Flavanols Do For You
Flavanols are found in berries, cocoa, grapes, and some other fruits.
They’re associated with better blood flow, lower inflammation, and brain-supporting effects.
So, if you’re trying to get those benefits from a smoothie, you want those compounds to be available to your body.
But mixing them with a high-PPO fruit can reduce how much your body actually gets.
Smart Pairings For Better Nutrition
This doesn’t mean bananas are bad.
Bananas still offer fiber, vitamins, and a creamy texture that many people love.
It just means you may want to avoid pairing them with flavanol-rich ingredients when your goal is to maximize those specific benefits.
Consider mixing berries or cocoa with low-PPO fruits or yogurt instead.
Pineapple, mango, oranges, and plain yogurt are examples of ingredients that don’t seem to block flavanol uptake.
Simple Swaps, Noticeable Difference
If you make smoothies for health, a small change in pairing could increase the payoff.
Swap one banana for half a cup of mango or a splash of yogurt when you’re using berries or cocoa.
You’ll keep the creaminess without potentially losing the flavanol benefit.
Final Takeaway
In short: blend thoughtfully.
Bananas are nutritious and tasty, but they can interfere with certain plant compounds.
If flavanols are your target, pick fruit combos that let those compounds shine.
A few simple swaps can help your smoothie be both delicious and more effective.
