Smoothie Science Breakthrough - The One Simple Change for 84% More Benefits

A surprising new study I just discovered shows that adding bananas to your post-workout or morning smoothie could reduce the absorption of powerful heart and brain-protective compounds by a staggering 84%. Before you toss out all your bananas, though, I've discovered in my research exactly what's happening and how to optimize your daily smoothie for maximum longevity benefits.

What Exactly Happens When You Add Bananas to Your Smoothie?

Have you ever noticed how quickly a sliced banana turns brown when exposed to air? This oxidation process is caused by an enzyme called polyphenol oxidase (I’ll be using the abbreviation PPO from here on out), which is particularly abundant in bananas. This same enzyme doesn't just cause that familiar browning – it actively destroys beneficial compounds called flavanols found in berries, cocoa, and other smoothie favorites. 

It's amusing that as a child, I instinctively avoided the brown parts of fruit. It turns out that was likely an evolutionary response!

In a groundbreaking study from UC Davis and the University of Reading, researchers discovered something truly concerning for smoothie enthusiasts. Participants who consumed a banana-based smoothie showed 84% lower levels of flavanols in their bloodstream than those who took flavanols in capsule form. The mixed berry smoothie without banana, by contrast, delivered similar flavanol levels to the capsule. Bonkers.

What surprised me was that this destruction happens rapidly after preparation and continues in your stomach after consumption. It turns out I was making this mistake by prepping sliced bananas in bulk and freezing them for faster prep for my future smoothies. Even when researchers prevented the banana from contacting flavanol-rich ingredients before consumption, they still observed a substantial reduction in flavanol absorption, suggesting the PPO enzyme continues working in your digestive system.

This finding completely transformed my nutritional approach to making my smoothies. This discovery fundamentally changed my smoothie preparation and nutritional philosophy. I've enjoyed making smoothies for years, appreciating how easy it is to pack a lot of nutrition into one meal. However, I discovered that this habit might actually diminish the very longevity benefits I'm seeking!

Why Are Flavanols So Important for Longevity and Health?

It's easy to overlook the advantages of flavanols and their specific functions. You've probably heard about their health benefits without fully understanding their nature and actions. It's easy for nutritional and longevity advice to go in one ear and out the other. Often, I'm left with just a general knowledge of whether something is good or bad for me. Which is fine until I have to explain it to someone else.

So, to help clear this one up, flavanols are a subtype of flavonoids – natural compounds found in various fruits, vegetables, and plants. These powerful phytonutrients offer remarkable longevity benefits:

• They increase nitric oxide production, which helps blood vessels relax and improve circulation throughout your body
• They support healthy blood pressure and cholesterol levels
• They maintain insulin sensitivity and glucose metabolism, key factors in metabolic health
• They protect brain function and may help prevent cognitive decline, especially in older adults
• They provide powerful antioxidant and anti-inflammatory protection throughout your system
  
  

Flavanols are so crucial for health that in 2022, the Academy of Nutrition and Dietetics issued their first-ever specific dietary recommendation for a plant compound: 400-600mg of flavanols daily for cardiometabolic health. This wasn't just another supplement recommendation- it was a food-based guideline recognizing the significant role these compounds play in preventing heart disease, the leading cause of death globally.

I’ve read many times that consuming flavanol-rich foods often shows measurable improvements in cardiovascular markers over time. The research backs this up—studies have consistently demonstrated that higher flavanol intake correlates with better heart health outcomes.

What Should You Use Instead of Bananas in Your Smoothies?

Don't worry – you don't need to abandon your bananas OR smoothie ritual! My current smoothie habits likely aren't perfect, and I appreciate the opportunity to improve them. Similar to other aspects of pursuing longevity, it's about identifying what works and what doesn't, then making adjustments. 

Here’s a quick guide to rethink your smoothie preparation for better flavanol absorption.

1. Start with flavanol-rich ingredients: Berries (especially blueberries and strawberries), cocoa powder, apples, green tea powder/matcha, and grapes all contain significant amounts of flavanols.

2. Add low-PPO ingredients for creaminess: Instead of bananas, create that desired smooth texture with ingredients that have low polyphenol oxidase activity, such as:

• Pineapple chunks (which add natural sweetness)
• Mango pieces
• Plain yogurt (Greek yogurt adds protein and creaminess and my personal favorite)
• Avocado (for healthy fats and incredible texture, don't knock it unless you've tried it)
• Oranges or citrus fruits

3. Consider timing: Fresh is best! If you prepare smoothies in advance, the PPO enzyme continues working over time, breaking down more flavanols the longer it sits. So don't do what I used to do and cut and freeze everything in advance.

One of my favorite flavanol-maximizing smoothie recipes combines 1 cup mixed berries, 1/3 cup grass fed, full fat greek yogurt for creaminess, 1 tablespoon high-quality undutched, non-alkalinized cocoa powder (currently liking Blueprint Cocoa for its higher flavanol content), a nut milk until it reached my desired consistency, a scoop of protein powder, and optional greens.

When and How CAN You Enjoy Bananas Without Losing Benefits?

Let me be clear: bananas are still nutritional powerhouses! They are a staple fuel for my bike rides. They're excellent sources of potassium, vitamin B6, vitamin C, and prebiotic fiber that supports gut health. The PPO enzyme only affects flavanol absorption, not other nutrients.

Here's how to continue enjoying bananas without sacrificing flavanol benefits:

1. Enjoy bananas separately: Have your banana as a snack at least an hour before or after consuming flavanol-rich foods or beverages.

2. Use bananas in non-flavanol focused smoothies: Bananas pair beautifully with tropical fruits, nuts, nut butters, cinnamon and protein powders in smoothies where flavanol content isn't the primary benefit.

3. Create dedicated fruit groups: Researchers from UC Davis suggest, "For those who want to consume smoothies with bananas, or other high PPO activity fruits and vegetables such as beet greens, the suggestion is not to combine them with flavanol-rich fruits such as berries, grapes, and cocoa."

In my household, we haven't banned bananas – we've just become more strategic about when and how we enjoy them. My morning often starts with a berry-rich, banana-free smoothie, while my post-workout snack might include a banana with almond butter.

Food Synergy: Powerful Combinations That Boost Nutrient Absorption

This banana-flavanol interaction is part of a fascinating concept called "food synergy" – how certain foods can enhance or inhibit the benefits of others when eaten together. While some combinations (like bananas and flavanol-rich fruits) work against each other, others create powerful nutritional partnerships:

1. Green Tea + Lemon: Adding lemon juice to green tea enhances the absorption of its beneficial catechins (a type of flavanol) by up to ten times! The vitamin C in lemon helps stabilize the catechins and increases their bioavailability.
2. Turmeric + Black Pepper + Olive Oil: Curcumin in turmeric is poorly absorbed alone, but combining it with black pepper's piperine and healthy fats dramatically increases its anti-inflammatory benefits.
3. Fish + Garlic: This classic culinary pairing does more than taste good – the sulfur compounds in garlic work synergistically with fish's omega-3s to boost immunity and reduce inflammation more effectively than either food alone.
4. Rosemary + Steak: Adding rosemary to meat marinades helps neutralize potentially harmful compounds formed during high-temperature cooking thanks to its powerful antioxidants.
   
   

Understanding these synergistic relationships allows us to get more nutritional benefit from our food – something I'm always discussing with friends and family trying to optimize their longevity practices.

Small Changes, Big Impact on Your Longevity Journey

What I love about this new research is how immediately actionable it is. By making one simple change to your smoothie routine—swapping bananas for other creamy alternatives in your berry smoothies—you can potentially increase your flavanol absorption by over 80%. That's HUGE!

In the world of longevity and healthspan optimization, we often seek complex interventions, but sometimes, the simplest changes yield the most significant results. This is one of those cases!

Based on this information, I'd love to hear how you adjust your smoothie routines.

Are you surprised by this research? Will you be making changes to your longevity smoothie blend? I'd love to hear about what YOU are doing on your longevity journey. Email me at brent@spannr.com, and the best stories, interventions, and versions will be featured in our newsletter (read by thousands!)