Smoothies have become a popular choice for people looking for a quick and delicious way to get the essential fruits and vegetables in a healthy diet. But could your go-to banana and blueberry blend actually be nutritionally deficient?
new research from University of California, Davis It turns out that the combination of ingredients you put in your blender is more important than you might think in determining the nutritional value of your smoothie.
The power of flavanols
This research relies on understanding flavanols, a class of bioactive compounds found in several fruits and vegetables such as apples, blueberries, blackberries, grapes, pears, and even cocoa.
Previous research has shown that flavanols are beneficial for heart and cognitive health, making flavanols an important dietary component.
Researchers at the University of California, Davis set out to investigate how these important compounds would affect when included in smoothies, a widely popular staple food.
The study’s lead author, Javier Ottaviani, is Director of Core Research at Mars Edge and Adjunct Research Fellow in the Department of Nutrition at the University of California, Davis.
“We want to explore at a very practical level how common foods and preparation methods such as banana-based smoothies can affect the availability of flavanols for absorption after ingestion. I tried to understand it,” Ottaviani said.
research focus
When slicing an apple or peeling a banana, the exposed pulp often turns brown. This browning is due to the action of an enzyme known as polyphenol oxidase (PPO), which is naturally present in many fruits and vegetables.
When these PPO-rich foods are cut, scratched, or exposed to air, enzymes trigger the browning process. Researchers at the University of California, Davis were particularly interested in understanding whether this enzyme affects the absorption of flavanols when consumed in smoothies.
How the research was conducted
The researchers gave participants two types of smoothies. One originally contains bananas with high PPO activity and the other is made from mixed berries with low PPO activity.
Blood and urine samples were collected and analyzed to measure the absorption of flavanols after smoothie consumption. Participants also took flavanol capsules as a control.
What researchers have discovered
Experts found that the banana smoothie group absorbed a surprising 84% less flavanols than the control group.
“We were really surprised to see how quickly the addition of one banana reduced the level of flavanols in the smoothie and the level of flavanols absorbed by the body,” said Ottaviani. “This highlights how food preparation and combination can affect the absorption of food compounds in foods.”
Research recommendations
Last year, the Academy of Nutrition and Dietetics emphasized the importance of consuming 400-600 milligrams of flavanols per day for cardiometabolic health.
Based on the findings, Ottaviani suggests that those looking to meet these flavanol intake recommendations should avoid flavanol-rich fruits such as berries and other low We propose that it is necessary to consider the combination with PPO ingredients.
Ottaviani assures that bananas are still the best fruit to consume or toss into smoothies. However, if your goal is to maximize flavanol absorption, avoid combining bananas with flavanol-rich fruits such as berries.
Future research
This study explores how cooking other foods affects flavanol availability and opens interesting avenues for future research.
Ottaviani pointed out that tea is a major dietary source of flavanols, and depending on how the tea is made, different amounts of flavanols can be absorbed.
“This is certainly an area that deserves more attention in the area of polyphenols and bioactive compounds in general,” said Ottaviani.
The research was published in the journal of the Royal Society of Chemistry food and function.
healthy smoothie ideas
- Green smoothie: spinach, banana, almond milk and a little honey.
- Berry Blast: Mixed berries, Greek yogurt and a splash of orange juice.
- A tropical twist: mango, pineapple, coconut water and a dash of lime juice.
- Protein Power: Vanilla Protein Powder, Almond Milk, Banana, Peanut Butter.
- Antioxidant boost: blueberries, pomegranate juice, chia seeds, small bananas.
- Spice it up: carrots, ginger, orange, and a sprinkle of cinnamon.
- Chocolate Avocado: Unsweetened cocoa powder, avocado, banana, almond milk.
- Morning coffee: cold brew, bananas, oats, almond milk.
- Nutty bananas: 1 tablespoon almond milk, bananas, almond butter or cashew butter.
- Loads of veggies: kale, cucumber, apple, lemon juice.
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