Easy Blueberry Banana Smoothie Recipe - Stylish Cravings (2024)

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Easy Blueberry Banana Smoothie Recipe - Stylish Cravings? ›

Key Takeaways. Bananas and berries might not be the best smoothie combination for maximizing flavanol consumption, according to a new study. An enzyme in bananas makes flavanols less bioavailable when it's combined with berries.

Key Takeaways. Bananas and berries might not be the best smoothie combination for maximizing flavanol consumption, according to a new study. An enzyme in bananas makes flavanols less bioavailable when it's combined with berries.

Gunter Kuhnle, professor of nutrition and food science at the University of Reading, said: “Don't mix bananas with berries if you want to have the benefit of flavanols.” “Flavanols can reduce the risk of heart disease and cognitive decline – you should try to get between 400 and 600 mg per day.

“Bananas and avocados can add a creaminess and healthy fats to a smoothie, while berries provide antioxidants and other nutrients,” Chun said. You can maintain the integrity of the flavanols even more if you drink your smoothie very soon after preparation and don't let the smoothie turn brown.

And bananas offer some impressive benefits of their own. “When you add the banana into your smoothie, you get potassium, phosphorus. Maybe not so many flavanols,” said Wintana Kiros, a clinical dietitian in the Washington, DC, area. “But if you have other foods at lunch or dinner, you're eating them throughout the day.

In all healthy smoothie recipes, fruits cannot be mixed with milk, yogurt, vegetables, grains and pulses or meat! Fruits turn toxic when combined with other food groups and can trigger skin disorders.

Combining bananas with citrus fruits like lime, oranges or grapefruits, may lead to indigestion or discomfort for some individuals.

Mixing blueberries with dairy, such as yogurt or skim milk, however, does not result in any clinical efficacy, as dairy has been shown to block the absorption of berry nutrients.

We know from previous studies that flavanols can be broken down by polyphenol oxidase. The extent of the effect from adding a single banana was still very surprising – it had enough polyphenol oxidase to destroy the vast majority of flavanols found in the berries.

For those who want to consume smoothies with bananas, or other high PPO activity fruits and vegetables such as beet greens, the suggestion is to not combine them with flavanol-rich fruits such as berries, grapes and cocoa.

Why do smoothies make you go to the bathroom? ›

Smoothies are one of the best and most effective ways to get fruit, vegetables as well as soluble and insoluble fibre into the body. Because they often contain a good portion of fruit and vegetables, smoothies have been linked to improving gut health and aiding digestion.

Add It to Your Smoothie. Next time you reach for a banana, don't toss that peel! It's full of nutrients, making it the perfect addition to your healthy smoothie. We do suggest that you wash that peel thoroughly and consider buying organic bananas.

The authors speculated that the blended fruit reduced glucose levels compared to whole fruit because the blending process causes a greater release and dispersion of compounds like fiber and polyphenols from the fruit matrix compared to chewing.

Healthy Choices for Fruit Smoothie Recipes

Here are some to try: Raspberries, blueberries and strawberries ― fresh or frozen ― are packed with vitamins and fiber, and add appealing color and flavor. Bananas contain potassium and a fiber called inulin that helps you feel full and satisfied.

You May Experience Constipation: Banana contains a significant amount of tannic acid. While this chemical isn't harmful in small doses, anyone who eats several bananas or consume banana shake daily in one sitting may experience chronic constipation. So, try to have it in moderate amount.

Blueberries and bananas are both low in calories and high in fiber, which makes them excellent choices for those looking to lose weight. Additionally, the protein powder and chia seeds provide an extra boost of protein and fiber to keep you satiated longer.

Bananas and blueberries are terrific superfoods that can help you and your family fight off infections and diseases, as well as improve your overall well-being. Some of the best superfoods to add to your diet include bananas and blueberries. They're rich in antioxidants, potassium, and they help keep you healthy.

Blueberries pack a nutritional punch of Vitamin C, folate and fiber. The berries' potassium has been shown to help lower high blood pressure—a particular risk factor during pregnancy. Milk and yogurt add calcium, vitamin D and protein to build strong bones for baby too.