April 7, 2024
In the quest for optimal health, many of us turn to protein shakes as a convenient way to boost our nutrient intake. And for years, I’ve been adding a banana to my recovery shake for its purported health benefits. But recent revelations about the impact of bananas on the bioavailability of essential antioxidants have led me to reconsider this practice.
Blueberries and spinach, often touted as superfoods, contain a wealth of beneficial compounds, including polyphenols, flavonoids, and anthocyanins. These antioxidants play a crucial role in combating free radicals and reducing the risk of various diseases, from diabetes to cancer. Anthocyanins, specifically, are potent bioactive pigments responsible for the vibrant colors of many fruits and vegetables, and they have been linked to immune-boosting and anti-inflammatory properties.
However, it turns out that bananas, seemingly innocuous in their yellow glory, harbor an enzyme called polyphenol oxidase. This enzyme, while harmless on its own, wreaks havoc on the polyphenols present in blueberries and greens when blended together in a smoothie, according to this recent single-blinded cross-over study. Shockingly, it can degrade up to 80 percent of the polyphenols, significantly diminishing the health benefits of the shake (Ottaviani, et al., 2023).
While bananas themselves aren’t inherently bad, the timing of their consumption matters. Enjoying a banana as a standalone snack or incorporating it into meals throughout the day doesn’t pose the same issue. I typically eat a banana BEFORE my workout as an energy boost. But when combined with antioxidant-rich foods like blueberries or spinach in a smoothie, their enzyme content sabotages the nutritional value we’re seeking.
Polyphenols, found abundantly in various plant foods, are hailed for their antioxidant properties and potential health benefits. These compounds, including flavonoids and phenolic acids, have been linked to protection against cancers, cardiovascular diseases, and neurodegenerative disorders. With over 8,000 identified types, polyphenols offer a vast array of health-promoting effects, making them a crucial component of a balanced diet.
While the recent spotlight on polyphenols may seem like a new phenomenon, these micronutrients have long been recognized for their importance in human health. From protecting plants against environmental stressors to conferring anti-inflammatory effects in our bodies, polyphenols are essential for overall well-being. Recent research has even revealed their role in modulating gut microbiota and reducing inflammation, particularly in older adults.
Thankfully, there’s no shortage of polyphenol-rich foods to choose from. Blueberries, cherries, strawberries, and spinach are just a few examples of readily available options that can easily be incorporated into daily meals. Even beverages like green tea and coffee boast significant polyphenol content, further expanding our choices for harnessing their benefits.
As for bananas, they still have their place in a balanced diet, but perhaps not alongside blueberries or spinach in my protein shake. By swapping out bananas for other fruits or vegetables with lower polyphenol oxidase activity, such as strawberries or blackberries, I can ensure that I’m maximizing the nutritional value of my smoothie without compromising on taste or convenience.
In conclusion, while bananas may be beloved for their sweetness and versatility, their enzyme content poses a challenge when paired with antioxidant-rich foods like blueberries. By prioritizing ingredients that enhance rather than diminish the bioavailability of essential nutrients, we can optimize the health benefits of our meals and shakes. So, from now on, it’s goodbye bananas in my protein shakes.
Javier I. Ottaviani, Jodi L. Ensunsa, ORCID Reedmond Y. Fong,b Jennifer Kimball, Valentina Medici, Gunter G. C. Kuhnle, Alan Crozier, Hagen Schroetera and Catherine Kwik-Uribea (published in Food & Function – August 24, 2023) Impact of polyphenol oxidase on the bioavailability of flavan-3-ols in fruit smoothies: a controlled, single blinded, cross-over study https://pubs.rsc.org/en/content/articlelanding/2023/fo/d3fo01599h
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