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November 09.2025

2 Minutes Read

Bananas Sabotaging Smoothie Health Benefits? Here’s Why Not to Blend.

Banana smoothie with mixed berries highlighting health benefits.

Why Your Favorite Smoothie Might Not Be So Healthy

Many of us start our day with a delicious smoothie, often incorporating bananas for their sweetness and nutritional benefits. However, recent research from UC Davis suggests that this common fruit might actually be undermining the health benefits of our smoothies. Bananas are rich in a compound called polyphenol oxidase (PPO), which can drastically reduce the absorption of flavanols—a group of beneficial antioxidants linked to improved heart and brain health.

Understanding Flavanols

Flavanols are natural compounds found in many fruits, particularly those high in color, like berries, apples, and cocoa. These nutrients are associated with numerous health benefits, such as better cognitive function, enhanced blood circulation, and reduced inflammation. Experts recommend consuming 400 to 600 milligrams of flavanols daily for optimal health. Sadly, adding just a single banana to your smoothie can cut flavanol absorption by a staggering 84%.

Bananas vs. Berries: A Surprising Showdown

In a study comparing banana smoothies to berry smoothies, researchers found that the banana-laden drink led to much lower flavanol levels in the bloodstream. Even when participants ingested flavanol supplements alongside the banana smoothie, absorption remained hampered. Co-researcher Javier Ottaviani noted, "We were surprised to see how quickly adding a single banana decreased the level of flavanols in the smoothie and the levels absorbed by the body." For a more healthful blend, consider pairing fructose-rich berries with fruits like oranges or pineapple, which possess low PPO levels.

What This Means for Your Health

This revelation doesn’t mean you have to forgo bananas entirely; they still provide valuable nutrients, including potassium and fiber. However, if you’re looking to maximize health benefits from your smoothies, opt for combinations that enhance flavanol absorption. Delicious alternatives abound—try vibrant berries, healthy mangoes, or even Greek yogurt as a base.

Takeaway: Smarter Smoothie Choices

While this study may change how you view banana smoothies, it’s essential to remember that enjoying a smoothie packed with the fruits you love is better than skipping it altogether. If you’re a banana enthusiast, try enjoying them on their own or mixing them with low-PPO fruits. Ultimately, the key to a healthy smoothie lies in the combination of flavors and nutrition.

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Bananas Sabotaging Smoothie Health Benefits? Here’s Why Not to Blend.

Why Your Favorite Smoothie Might Not Be So Healthy

Understanding Flavanols

Bananas vs. Berries: A Surprising Showdown

What This Means for Your Health

Takeaway: Smarter Smoothie Choices

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