Jerusalem Post

ByDR. MAYA ROSMAN

Do you put a banana in your health smoothie? We have some disappointing news – it kind of ruins the smoothie. But there are combinations that it actually works well with.

We all know that fruits and vegetables are rich in antioxidants – and that’s one of their great health benefits. But not all antioxidants act equally strongly in the body: There is a specific group that has received much attention in recent years – polyphenols.
Polyphenols are natural and powerful antioxidants, found in abundance in fruits, vegetables, cocoa, coffee, tea, and spices. They help protect the body from oxidative damage, reduce inflammation, and contribute to maintaining blood vessels, heart function – and even brain function and memory.
Among all these polyphenols, there is a special subgroup with especially strong effects – flavanols.

The main dietary sources of flavanols:

Fruits – mainly apples, pears, grapes, peaches, and berries such as blueberries and raspberries.
Tea – especially green tea, but also black tea.
Cocoa and natural cocoa products – including dark chocolate (with a high cocoa percentage).

What’s the problem with a banana smoothie?
Here comes the twist. A new and intriguing study found that bananas contain a natural enzyme (PPO) – which breaks down exactly those essential antioxidants. When making a smoothie with banana and cocoa or berries, this enzyme starts working quickly – and dramatically reduces the amount of active flavanols in the smoothie. Within 10 minutes of making the smoothie – most antioxidants break down, and the health benefits we expected simply disappear.

So what should we do? There’s no problem consuming banana in a smoothie – it’s tasty, healthy, and contributes to the texture – just be aware of what to combine it with, and what is better not to.
Banana is rich in potassium, which helps balance blood pressure and supports normal muscle and nerve function, contains vitamin B6 that contributes to nervous system function, and provides available carbohydrates that are perfect before exercise or when energy drops.
In addition – its fiber contributes to proper digestion and a feeling of satiety.

Recommended combinations with banana
• Banana + Mango
A tropical combination rich in natural carbohydrates – gives an energy boost, especially before physical activity.
• Banana + Natural Yogurt
An excellent combination for enhancing satiety, with a balance between carbohydrates and protein. Especially suitable as a light breakfast.
• Banana + Nuts or Almond Butter
A filling combination rich in healthy fats, contributing to long-term satiety.
• Banana + Date and Cinnamon
Naturally sweet, energy-rich, and balances blood sugar levels thanks to the cinnamon.
• Banana + Oatmeal
Adds complex carbohydrates and dietary fiber that prolong satiety and improve digestive function.
• Banana + Orange
A tasty combination, rich in vitamin C, potassium, and dietary fiber – especially suitable for a refreshing morning smoothie.
In the past, there was a common myth claiming that combining orange and banana could delay digestion or absorption – especially in infants – but today it is known that there is no health problem with this, and the combination suits most people.
Combinations not recommended with banana
As mentioned, it was found that banana contains an enzyme that breaks down the active compounds in some fruits. Therefore, there are also less recommended combinations with banana:
• Banana + Berries (blueberries, raspberries, strawberries)
Banana may reduce the absorption of anthocyanins – powerful antioxidants found in berries.
• Banana + Apple
Both fruits are rich in flavonoids – but together, the enzyme in banana breaks down the apple’s antioxidants and reduces the health benefit.
• Banana + Green Tea / Matcha
The combination harms the availability of catechins in green tea – those compounds that give tea its health benefits.
• Banana + Cocoa (powder or cocoa beans)
The PPO in banana breaks down some of the strong antioxidants in cocoa, such as epicatechin – therefore it is better to consume them separately.
Smoothies during a diet
After seeing the recommended combinations, it’s important to note that if you use a smoothie as breakfast during a weight loss diet, you need to pay close attention to the quantities. For example:
• Large apple – 100 calories
• Green leaves – not counted
• 2 dates – 100 calories
• 1 tbsp raw tahini – 100 calories (and often even 200!)
• 4 walnut halves – 100 calories
• A few slices of mango, 1 tsp chia, a bit of almond milk – let’s round it to another 100 calories
Total: 500 calories – not exactly a diet smoothie. What to do? One fruit portion only, unlimited greens, or tahini or nuts but in measured quantity. And preferably use water as a base (a little milk/yogurt is fine).
Smoothies have many advantages – they’re easy to digest, vitamins are absorbed quickly and easily even compared to the whole fruit, they’re tasty and encourage consuming fruits and green vegetables, and are also considered very easy to prepare. The right combinations can turn them into a complete meal, rich in antioxidants, fiber, vitamins, and energy. If you feel like having a smoothie with banana – go for it, just make sure not to combine it with cocoa or berries.