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.

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.

Nutrition Facts

Each serving contains about 110 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, <5 mg cholesterol, 55 mg sodium, 24 g carbohydrate, 3 g fiber, 17 g sugar, 5 g 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.

Smoothies rich in fiber and protein keep you full longer, while those made with fruits and vegetables increase your daily vegetable servings. As long as you are drinking smoothies made from a variety of fruits and vegetables and low in refined sugar, there would be no problem with consuming smoothies every day.

'But if you mix dairy products with antioxidant-rich foods like blueberries — the stuff you want to supercharge your smoothies with — you actually cancel out the absorption of the antioxidants. '

Acidic and sub-acidic fruits such as grapefruits, strawberries, apples, pomegranates, and peaches, should never be combined with sweet fruits such as bananas and raisins. This is because it often leads to digestive problems, nausea, acidosis, and headaches.

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].

Is a fruit smoothie every day too much sugar? ›

Combined with the fresh fruit that is typically in smoothies, this is far too much sugar. Even though the sugar in fruit is “natural,” not “added” sugar, if you're drinking all that sugar at once without much protein or fat, it will cause a large blood sugar spike.

Adding banana in your shake or smoothie along with some other calorie-rich ingredients can help you gain weight. The best time to drink a banana shake is in the morning, in your breakfast.

Helps In Weight Gain

If you wish to gain weight then adding banana smoothie in your daily diet is a good idea as it can help you attain your noteworthy weight gain goals. It contains essential nutrients and many calories, which will help you in a complete transformation.

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.

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.

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.