Should You Skip the Banana?

Over the years, I think I’ve made it clear that I don’t drink smoothies of any type. I’m also aware that it’s a preferred method for many people to get their fruit, protein, fiber, and other nutrients in a convenient manner. That’s why a recent press release for a study published in 2023 caught my attention; it claimed that bananas may impair the phytonutrient benefit of blueberries when blended in smoothies, specifically the polyphenols. Let’s look at the study.

The reason for the study was to test a specific enzyme known to reduce polyphenol content in fruit: polyphenol oxidase (PPO). Bananas contain a high amount of it; would it reduce the potential phytonutrient content of the berries? Researchers recruited subjects for two studies; eight volunteers for the first, 11 for the second. They tested whether a banana added to blueberries in almond milk impacted the phytonutrient content as well as the amount actually absorbed into the body. There were two controls: first, another smoothie made without banana, and a capsule with a specific flavanol content taken with almond milk. The second test did the same thing but did not blend the banana with the blueberry and milk.

The polyphenol capsule and the fruit without the banana came out about the same in polyphenol absorption.

The question is simple: does this really impact your morning smoothie with a banana? I’ll let you know on Saturday. Okay, I won’t make you wait—put the banana in the smoothie if you like it.

Tomorrow night is the Insider Conference call. You can still become an Insider or purchase a Guest Pass for $9.95 by 8 p.m. ET Wednesday, and a replay will be available within the following week if you can’t make it live. The topic is Sugar and Carbs—Fact or Fiction as well as answering your questions.

What are you prepared to do today?