Easy Blueberry Banana Smoothie Recipe - Stylish Cravings (2024)

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Easy Blueberry Banana Smoothie Recipe - Stylish Cravings? ›

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.

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.

Researchers have found that the enzyme polyphenol oxidase (PPO) in certain fruits like bananas can reduce the absorption of heart-healthy flavanols, especially when combined with flavanol-rich ingredients like berries.

Combine the banana, blueberries, milk, flaxseed, agave and ice in a blender, and purée until smooth. Pour into glasses and serve. Nutritional Info: Per serving: 200 calories (40 from fat), 4.5g total fat, 0g saturated fat, 0mg cholesterol, 55mg sodium, 36g carbohydrates (6g dietary fiber, 23g sugar), 10g protein.

Bananas are a staple in many smoothies, and there's a good reason for that. They add flavor as well as a thick consistency to additional ingredients such as berries, spinach, Greek yogurt, or almond milk.

Combining bananas with citrus fruits like lime, oranges or grapefruits, may lead to indigestion or discomfort for some individuals. This is because both bananas and citrus fruits contain acidic nutrients and the combination can be harsh on the stomach.

"It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.

Ethylene-producing fruits, such as apples, bananas, peaches and honeydew melons, should not be stored next to avocados, lemons, grapes, onions and other fruits or vegetables that are sensitive to this compound. Also, you should never store ethylene-producing fruits together.

All fruit, fruit juices and smoothies contain a naturally occurring sugar called fructose. Fructose from whole fruit doesn't add to your intake of free (or added) sugar, but in fruit juice or a smoothie it does.

However, she says, “many smoothies are made with juice or fruit purée as the first ingredient, which means the sugar content is often high.” For a person with diabetes, she explains, this can lead to a quick increase in blood sugar [glucose].

Does blending a banana cause more sugar? ›

Smoothies are high in sugar

If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become “free sugars”.

Works As Fitness Booster. Banana milk helps to replenish your muscles' potassium and glycogen levels. It contains a lot of carbs, which your body digests and absorbs slowly. If you want to boost your workout, an amazing banana smoothie is a perfect option because it steadily delivers glucose into your body.

According to Ayurveda, eating bananas and milk together can diminish agni, or fire, which is the entity responsible for the digestion and metabolism of foods ( 11 ). Consuming bananas and milk is also anecdotally claimed to contribute to sinus congestion and increase the production of toxins in your body.

Recommended Intake

To maximize benefits and minimize drawbacks, moderation is the key. Aim for one to two servings per day, ensuring your banana shake fits into your overall dietary plan. You can consult the dietitian for the perfect recommended plan as per your body and health goals.

"Drinking smoothies every day can have positive health benefits, like increasing your intake of fruits and vegetables, fiber, and antioxidants," says Lisa Young, PhD, RDN.

Eating bananas can help to keep your blood sugar levels balanced, which can help to prevent overeating or cravings for unhealthy foods. Blueberries are an excellent weight-loss fruit because one cup has just 80 calories and 4 grams of fiber, which can help you stay full longer and prevent overeating.

Berries are high in soluble fiber

The result is a feeling of fullness for a good part of the day. Consuming fiber-rich berries can decrease your calorie intake and help to manage weight gain. By blending in mixed berries in your smoothie, the fiber intake can help to reduce the calories that your body absorbs.