Why the Bananas in Smoothies Myth Took Hold
In recent years, a myth has been circulating that bananas are bad for smoothies because they can ‘destroy’ the nutrients in berries. This notion gained traction on social media, with many experts and influencers claiming that bananas should be avoided in smoothies due to their supposedly detrimental effects. However, this claim is largely based on a misunderstanding of a 2023 study published in the journal Food & Function.
The study, led by Javier Ottaviani, found that an enzyme in bananas called polyphenol oxidase (PPO) can break down a specific type of antioxidant found in cocoa extract. This finding was taken out of context and exaggerated, leading to the widespread claim that bananas are bad for smoothies.
The Study’s Findings in Context
It’s essential to understand that the study was not looking at the nutritional value of bananas or smoothies in general. The researchers were specifically interested in the interaction between the PPO in bananas and the (-)-epicatechin, a flavon-3-ol found in tea and cocoa. The study involved eight healthy men who were given three different smoothies, each containing a different combination of ingredients.
The results showed that the PPO in bananas did break down the (-)-epicatechin in the cocoa extract, but this finding was not replicated in smoothies containing berries. The study also did not test the levels of antioxidants or other nutrients from berries, so we cannot conclude that bananas ‘destroy’ the nutrients in berries.
What the Study Didn’t Find
The study had some significant limitations. It did not test a berry smoothie with an added banana, and it did not look at other aspects of nutrition besides the specific chemical reaction between PPO and (-)-epicatechin. Therefore, we cannot use this data to say what happens to the antioxidants in berries when bananas are added to a smoothie.
Additionally, the study did not take into account the broader nutritional benefits of bananas. A medium banana provides 20% of our daily vitamin B6 needs, 17% of our vitamin C, and 8% of our magnesium. Bananas also contain fiber, which is essential for a healthy diet.
What Does This Mean for You?
So, what does this mean for you and your smoothie game? If you’re worried about getting enough flavon-3-ols, there are better solutions than giving up bananas. Drinking tea is a great way to boost your flavon-3-ol intake. Just 10 ounces of green tea can provide the recommended 400 milligrams of flavon-3-ols per day. Berries are also a good source of flavon-3-ols, but you’d need to eat a lot of them to get the same amount as in a cup of green tea.
In conclusion, the myth that bananas are bad for smoothies is largely exaggerated and based on a misunderstanding of a specific study. Bananas are still a great addition to smoothies, providing fiber, vitamins, and minerals. So go ahead and add those bananas to your smoothie – your taste buds and body will thank you!
