Adding bananas to your smoothies is (apparently) making them less nutritious
bananas, smoothie
Kanikka Malhotra, consultant dietician and diabetes educator, explains, “Polyphenol oxidase (PPO) is an enzyme naturally present in many fruits and vegetables, including bananas. (Source: Freepik)
Bananas are tasty and make smoothies creamy, but did you know they might actually reduce the health benefits? Dr Pedi Mirdamadi, a functional medicine expert, mentions in his recent post on Instagram, “Do not eat bananas with your smoothies!”
He adds, “They could counteract some of the positive benefits of smoothies. That’s because bananas contain something called polyphenol oxidase. This enzyme breaks down polyphenol which are some of the super nutrients found in berries and other supplements like greens powders that are often added to smoothies.”
So, adding bananas to your smoothie might not be the best idea if you want to get the most out of those healthy nutrients, as per Dr Mirdamadi.
What is polyphenol oxidase and how does it affect smoothies?
Kanikka Malhotra, consultant dietician and diabetes educator, explains, “Polyphenol oxidase (PPO) is an enzyme naturally present in many fruits and vegetables, including bananas. When you cut or blend a banana, PPO becomes activated. This enzyme reacts with oxygen in the air and certain plant compounds called polyphenols, which are responsible for the health benefits we often associate with fruits and vegetables. PPO causes browning by essentially turning polyphenols into dark-coloured compounds.”
While not harmful, she says that this oxidation process can significantly degrade the valuable polyphenol content of a smoothie. “The more banana you add, especially if it’s ripe, the more PPO you introduce, potentially compromising the bioavailability of those precious polyphenols from other fruits within the smoothie.”
Alternative fruits or ingredients to achieve the same richness and sweetness in smoothies
“You can get the same creamy texture and natural sweetness without the high PPO activity of bananas,” Malhotra assures.
She suggests considering these fruits instead:
*Mango: Sweet, rich, and provides vibrant colour. Its PPO content is lower than bananas.
*Avocado: Offers incredibly smooth texture with healthy fats and fibre, rather than a strong sweetness.
*Frozen Berries: Berries are generally excellent polyphenol sources and using them frozen helps thicken a smoothie. Blueberries, raspberries, and strawberries are great options.
*Medjool Dates: These offer concentrated natural sweetness and are less likely to trigger a blood sugar spike than bananas due to their fibre content.
bananas, smoothie
Berries are generally excellent polyphenol sources and using them frozen helps thicken a smoothie. (Source: Freepik)
Impact of bananas on the overall nutritional value of a smoothie
Bananas offer nutritional benefits – potassium, fibre, and some vitamins. “However, their role in a smoothie needs context. If you’re focusing on polyphenol intake, a banana-heavy smoothie might not be optimal,” says Malhotra.
On the other hand, if you need a quick post-workout energy boost with some fibre and electrolytes, a banana-based smoothie can be a valuable choice.
Ultimately, the nutritional value depends on the combination of ingredients. A smoothie focused on berries, greens, and protein powder delivers a different nutrient profile than one primarily made with bananas and nut milk.
Common misconceptions about smoothie ingredients that people should be aware of
Malhotra says that there are a few misconceptions to keep in mind:
“Green” doesn’t always mean healthy: A green smoothie can be deceiving. It might have a load of fruit, delivering lots of sugar but less fibre than whole fruits.
Juice isn’t a substitute: Juicing removes valuable fibre. Smoothies are a better choice, but whole fruits are ideal.
Adding sugar defeats the purpose: Honey, agave, or regular sugar can offset the health benefits if you’re adding them to compensate for overly tart ingredients.
Not all fats are equal: Healthy fats from avocado or nut butter boost satiety. However, beware of sweetened nut milk or flavoured yogurts with added sugars.
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