Unpeeling the Truth: Should You Add Bananas to Your Breakfast Smoothie?

If you’ve ever prepped a breakfast smoothie (or Googled how to make one), you’ve probably noticed that bananas are often a main ingredient. Not only are these yellow marvels packed with potassium, but they give smoothies a creamy, velvety texture and offer a naturally sweet boost.

But there’s been a surprising find in the realm of nutrition: a recent study discovered that including bananas in smoothies can, in fact, decrease the overall flavanol content of your morning shake. That’s because bananas are high in an enzyme called polyphenol oxidase (PPO), which diminishes flavanol content when it interacts with flavanol-rich foods like apples, berries, cocoa, and tea. What does that mean for your health? Read on.

What are flavanols and how do they impact our overall health?

“Flavanols, including cocoa flavanols found specifically in cocoa, help increase the body’s natural production of nitric oxide, a super molecule that relaxes blood vessels and helps your cardiovascular system deliver oxygen and nutrients to organs, muscles, and tissues throughout your body,” says Michelle Routhenstein, RD, who specializes in heart health. “Consuming flavanols is important from a heart health perspective because the nitric oxide helps arteries relax and widen for better blood flow, which helps retain healthy cholesterol and blood pressure levels.”

How does the latest banana research impact my daily smoothie routine?

If your usual blend typically includes flavanol-rich ingredients such as apples, berries, or cocoa in addition to bananas, you may want to reconsider your ingredient choices.

The study revealed that PPO, or the enzyme that plays a role in the “browning effect” that takes place in PPO-abundant fruit such as bananas, directly influences both the amount of flavanols available in foods and the levels of flavanols present in your body following consumption. Results from the study showed that flavanol levels in smoothies containing banana declined rapidly after preparation, so if your goal is to increase your flavanol intake, don’t eat bananas and flavanol-rich foods together.

What to replace bananas with in your flavanol-rich morning smoothie 

The good news (if you’re looking to kickstart your day with a heart-healthy breakfast — and who isn’t?) is that there are still plenty of nutritionist-approved ways to blend up a naturally sweet and creamy breakfast smoothie without adding bananas.

Before you go tossing your bananas into the compost bin, remember that the popular fruit is still super healthy.

Routhenstein recommends starting your smoothie with a scoop of CocoaVia Cardio Health Powder — each scoop contains 500 mg of cocoa flavanols, meeting the daily recommended flavanol intake amount of 400 to 600 mg by the Academy of Nutrition and Dietetics — and then replacing any banana with ingredients like cinnamon, oats, dates, yogurt, or silken tofu. For even more flavanols in your smoothie, you can also add berries and apples.

And before you go tossing your bananas into the compost bin, remember that the popular fruit is still super healthy. It’s just worth reconsidering adding them to your smoothie if your goal is to achieve your daily flavanol intake through a drink in the morning.

Are smoothies recommended for daily consumption?

“You can make a smoothie every single day for a convenient and consistent way to meet your daily recommended flavanol needs,” says Routhenstein. “Especially if you’re adding in a CocoaVia Cardio Health powder which guarantees 500 milligrams of flavanols in each serving per day.”

If you’re interested in trying CocoaVia, we’ve got a tasty recipe that might offer the AM boost of protein and nutrients you’ve been craving:

Oatmeal Cookie Smoothie Recipe

Serves 1

Ingredients

• 1/3 cup fat free vanilla-flavored Greek yogurt
• 1/3 cup fat free milk
• 2 Tbsp. quick-cooking oats
• 1/2 ounce walnuts (1 Tbsp)
• 1 scoop CocoaVia Cardio Health Powder
• Ice cubes
• 1/2 tsp. ground cinnamon (optional)

Directions

• Blend all ingredients in a blender until thick and smooth.

Try CocoaVia

The information provided on this site isn’t intended as medical advice, and shouldn’t replace professional medical treatment. Consult your doctor with any serious health concerns. The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease. Michelle Routhenstein is a paid partner of CocoaVia.