Watch the full interview from The Knowledge Project podcast here: ua-cam.com/video/JNB3xRLnMTg/v-deo.html Show notes from the full interview: fs.blog/knowledge-project-podcast/dr-rhonda-patrick/
what's the difference between the polyphenol oxidase in avocados and in banana? Why can you keep the avocado in but need to remove the banana? Thank you!
Blueberries and avocados also contain PPO. My blueberry smoothie also turns brown in a few minutes without bananas. It is probably wise to consume rapidly after blending. Winemaker/food scientist who deals with this chemistry routinely.
My daily smoothie: water for liquid, 1/2 tsp of turmeric, ginger, cayenne pepper ashwaganda, matcha; 1 tablespoon of my freeze dried powder blend of spinach, kale, carrots, beets, scallions, then 1 table spoon natural peanut butter & raw honey and finally small handful of each of frozen cherries, blueberries and pineaple, which creates a 20oz smoothie.
Avocados are also high in polyphenol oxidase (PE), so those shouldn't go in a smoothie together with blueberries for the same reason. PE is the enzyme that causes bananas and avocados to turn brown.
Not true, bananas have 136X the amount of polyphenol oxidase as avocados, negligible! Next highest r beet greens (1/2 as much as bananas), red delicious apple (1/6), pear (1/23) etc
Before listening to Rhonda Patrick's reasoning behind her choices for smoothie ingredients I ignorantly assumed everything was good together as long as they were healthy individually...I'm somewhat disappointed that I need to omit some favorites (bananas, beets, etc.) from smoothies, but glad that I can do so much better health-wise by becoming more informed.
There is no "have to." She provides great information and food for thought however she does not have any degree of authority. If you like bananas eat them!
Beet greens are high in PPO. I'm not sure about the beets themselves. Also, you can definitely put bananas in your smoothies, but it would be best not to put them in the same smoothies that contain polyphenol rich foods such as blueberries.
I make a similar smoothie, which uses the same ingredients (except Moringa) and also: Chia seeds, hemp hearts, Cacao powder, lugol's Iodine, Spirulina, Wheat grass juice powder, Raw honey, extra virgin olive oil, MCT oil, and some rotating mushrooms powders like Chaga, reishi, cordyceps etc
Avocadoes have PPO, so why does she include one with her berries (all plants have PPO, really). Also, honey inhibits PPO. So do citric and oxalic acids. So would it not be an issue if we add honey the smoothie? Is it an issue at all with foods containing high PPO AND high oxalates?
Nice to know about the interactions of blueberries and bananas! been having both in my daily protein shake for the past 20 yrs plus, and never notice this interaction, or is it even relative!
Hi Rhonda Thank you for your channel. For many people, it's confusing what and when to eat. There is so much different information on UA-cam. Here is some forgotten information about bananas: If a banana shows no browning, it means that the polyphenol oxidase (PPO) enzyme has not been significantly activated, and therefore, the polyphenols remain largely intact. This lack of browning suggests that the beneficial properties of polyphenols, such as their antioxidant activity, are preserved. Proper handling and storage of bananas to minimize bruising and exposure to air can help maintain their polyphenol content and associated health benefits. The relationship between polyphenol oxidase (PPO) activity, browning, and the preservation of polyphenols in bananas has been explored in various studies. Here are a few key studies and sources that provide relevant information: 1. "Polyphenol oxidase and browning in banana: a review" - This review article discusses the role of PPO in the browning process of bananas and its impact on polyphenol content. 2. "Enzymatic browning in fruits: The polyphenol oxidase activity in banana" - This study specifically examines PPO activity in bananas and how it contributes to the oxidation of polyphenols. 3. "Effect of polyphenol oxidase on the nutritional value of fruits and vegetables" - This research looks into the broader impact of PPO on the nutritional value of various fruits and vegetables, including bananas, and how browning affects polyphenol levels. 4. "Inhibition of Polyphenol Oxidase Activity in Banana (Musa spp.) by Natural Antioxidants" - This study explores methods to inhibit PPO activity in bananas to prevent browning and preserve polyphenol content. These studies collectively support the understanding that the activation of PPO leads to the oxidation of polyphenols, reducing their availability and potential health benefits. Conversely, minimal browning indicates less enzymatic activity, preserving the beneficial polyphenols. For detailed information, you can refer to these studies through academic databases such as PubMed, ScienceDirect, or Google Scholar. If someone has problems with oxalates then they can try to avoid spinach. It's very high in oxalates. Thank you
But arugula is low in oxalates and are a great substitute for spinach! Plus, arugula (and beets) help to increase nitric oxide naturally, good for guys with ED issues!
@@GenMEI-FM she said not to put beets in your smoothie because they do the same thing that bananas do in that they inhibit the benefit of the blueberries.
@I-am-CC Hi While it's true that ripe bananas have less polyphenols, they still offer health benefits. As bananas ripen, their starches convert into simpler sugars, making them easier to digest and sweeter. They also contain higher levels of antioxidants in some forms, even though specific polyphenols might decrease. So, even if they look less appealing, they still provide valuable nutrients.
I have a few comments: 1. When do you consume bananas? 2. If you don't like kale, what is a reasonable substitute? 3. I purchased moringa several months ago when I read that studies showed it reduced prostate size and contributed to its overall health. However, my most recent lab work 4 months ago turned up elevated levels of potassium in my blood, which has never happened before. Moringa is fairly high in potassium. I will state that I have hemochromatosis and was treating it with low dose baby aspirin at the same time. I go for labs in three weeks with my hematologist to check my ferritin levels and will see what my potassium levels look like with both of those out of my diet. 4. Moringa did nothing to lower my glucose levels.
I never liked adding Banana due to taste , however banana is used by the smoothie drinks industry as a filler to thicken smoothies more by adding into many smoothies
Mostly because they are CHEAP. Food companies, restaurants, etc., etc, alllllllllllllways look for annnnnnny opportunity they can find to add CHEEEEEEEEAP CRAP, like bread, pasta, potatoes, bananas, cellulose, etc, etc, etc, to con consumers into thinking they are getting soooooo much bang for their buck. Yeahhhh, a bunch of CHEEEEEAP crappppppppppp.
From doing a bit of research, replacing the bananas in your smoothies with cooked plantains or sweet potatoes is the best way to get around this. PPO activity in cooked plantains is 3%, and cooked sweet potatoes 1.7% compared to bananas.
She is correct that polyphenol levels are reduced with a banana mixed into the smoothie. The same is also true of avocados. The process occurs when chemicals inside the fruit come into contact with oxygen in the air. This produces melanin, the same dark brown pigment that colors human hair, skin, and eyes. The enzyme responsible for the browning is called polyphenol oxidase (or PPO)oxidase (or PPO).
Thank you Rhonda, you are amazing to share your knowledge with us. Thank you so much. How i wish i’d had this info when kids were little. Everyone we are very blessed to have this Doctor share with us ~ listen to her now while we can help our selves and our children ❤️
She’s SO right about bananas in every smoothie. I don’t like the taste of bananas so I asked if they can take banana out when they make mine. Everytime they say NO. They said the smoothie needs the banana for the consistency to be right. So I don’t get smoothies.
I tried to grow lettuces and other greens in my back yard ( I am in California)- they are invariably eaten by all kind of creatures , including rats (yaiks!!!)/ insects , etc, eventually not suitable for consumption How do you get around this issue ?
Don't just add collagen for "skin" health for vanity reasons. If you have hyper flexibility, leaky gut, prolapsed uterus, bladder or any other organ, definitely take collagen for internal skin as well!
What do you think happens to collagen when we eat it? Its sucked up and placed where it needs to be? No, it is broken down, like any protein, into amino acids, so they can be absorbed. Proteins are too large to be absorbed. It doesn’t matter what kind of protein you eat….collagen or any other, your body doesn’t care, its broken down into the same amino acids and absorbed. Be careful with what some of these people say on youtube. Especially the ones promoting products. Principles of digestion are VERY simple. Metabolism is complicated, but digestion is not. VERY little of our food makes it into the bloodstream unchanged. Almost entirely glucose, amino acids, and fatty acids.
OMG My smoothie mid-day about 4 times a week: handful of mixed greens, blueberries, strawberries, mango, then protein powder, sometimes peanut powder (love the taste), collegian powder, soy milk for liquid. I bet there is chard in the baby greens mixture I buy so... Thank you!! Also if I feel like ice cream or something sweet I will have yogurt w/ frozen blueberries, walnuts, and banana... I'm so glad I watched this. No more banana with my blueberries!! I'm 69 and feel pretty good but I have trouble figuring out when to fit my exercise in. I usually eat eggs and a small avocado for breakfast, smoothie mid-day, and protein and veggies at dinner (9:00 am, 1:00 pm, 5 or 6 pm meals) Thank you so much for sharing health information!!
I made this smoothie yesterday. It's so good. I feel amazing after just one day, maybe plusibo effect. I can't wait to make it again today. It's the perfect recipe. I just put vegan protien powder.
Excellent! Rhonda, little pro tip on audio, you can offset your microphone to the side of your mouth a bit and it'll avoid any strong plosives (poof sound) ;) Thank you for sharing the knowledge!
I add milled flax seed and milled chia seeds. Milled flax seeds have three times as much polyphenols as blueberries per gram. They also act as good emulsifiers for smoothies, besides adding fiber and Omega-3s.
@@sobrevida157 As I remember, flax and chia are very similar with flax being the better of the two, but besides the overlap in similar health benefits, each has their own benefits not found in the other.
Hey Rhonda. I like to buy the frozen pack of mixed berries that include blueberry, blackberry and raspberry and sometimes strawberry. Do you recommend I just get 100% blueberry? Or are blackberry and raspberry close enough in nutrients to blueberry that it doesn’t really matter.
I've put beets and bananas in my smoothies with wild blueberries for years. Wouldn't it just be easier to eat the blueberries in something separate like overnight oats? Instead of cutting all the other great stuff out of the smoothie?
My smoothie: Homemade kefir Organic yogurt Kale Hemp seeds Chia seeds Nuts usually Brazil or walnuts Chunk of either ginger or tumeric root Bee pollen Green powder Some type of berry Opinions?
MIne I've been using for years- frozen blueberries, avocado, carrots, tomato, banana, pure unfiltered fruit juises like acai and pom, also powdered: greens, beet root, ginger, tumeric
I have taken smoothie for last 8 years always in the morning loving But in last 7 months i stopped putting bananas and i replace it with kale celery and few leafs of peppermint It really gives me extra boosts I think worth mentioning that i add 2 spoons of chia seeds hemp seed Half spoon turmeric cinnamon and black pepper 2 grams of ginger And plain yogurt I havent been sicks for years and never felt low on energy Its the best medicine after a good workout :)
Yes they do, though some apple varieties that are bred to brown less quickly presumably have less. It makes no sense to exclude bananas because of PPO, yet include avocados. As for your other question, I don't think the answer to that is known at this point. The researchers found that more of the polyphenols made it into the blood when bananas and apples were eaten together (vs blending them together in a smoothie first), but there was still a reduction compared to eating the blueberries alone, presumably due to the PPO from the banana doing it's work in the stomach. I would think avoiding PPO foods for around 30 mins pre/post should be enough to avoid most if not all of the effect.
My smoothie 1 cup orange juice 1/2 cup raw organic A2 full fat kefir 3 home raised raw egg yolks 1/4 teaspoon redmond salt 1/8 teaspoon of potassium chloride Whey protein collagen peptides 2g Nac 1g TMG 2g glycine
Fructose poisons the mitochondria and fruit juice removes the fiber that would otherwise protect you from most of it. It's like drinking 1 cup of whiskey to your liver. Not healthy at all. But don't take my word for it. Watch some Dr. Robert Lustig videos. He is world renown on this subject. ua-cam.com/video/YKwpF-JjQkY/v-deo.html
I am not second guessing Rhonda, but the whole thing about chard and Polyphenol Oxidase requires more explanation. I am trying to understand because I love the taste of chard in my smoothie with blueberries or blackberries. The only issue I can find with PPO is it results in enzymatic browning and that seems to just be physical appearance and not an immediate reaction. Additionally these items don’t sit out together but go straight into the blender and then into my belly. If Rhonda or someone can explain how the polyphenols are being degraded, I would love to hear that information. I want chard in my smoothie, but not if it is wasting the value of the polyphenols in the berries.
This is a bit unfortunate to see her jump to conclusions like this. She needs to be a little more patient. She generalized an outcome from the UC Davis experiment that tested banana's PPOs and ONE of cocoa's flavonoids, Flava-3-ol (-)-epicatechin. This study had nothing to do with any antioxidants in blueberries, which are called anthocyanins not epicatechins. Since blueberries were also present in both tests, she hastily concluded that anthocyanin absorption would also be disrupted by PPOs, since anthocyanin and epicatechin are both flavonoids. They never tested for anthocyanins, only epicatechins. People need to realize that the words antioxidant and flavonoid are huge catagories of definition. Just because two compounds are both flavonoids, it doesn't mean they are the same. Until proven, bananas are still fine to use with foods lacking the antioxidant, epicatechin. Her blueberries and kale are both safe, for now.
Avocadoes have PPO, so why does she include one with her berries (all plants have PPO, really). Also, honey inhibits PPO. So do citric and oxalic acids. So would it not be an issue if we add honey the smoothie? Is it an issue at all with foods containing high PPO AND high oxalates?
Can you still eat bananas in the same meal with the smoothie? Say you drink the smoothie and then eat a bit of oatmeal with nuts and bananas? Does it interfere with the polyphenoles of the bluberries in the same way as blending them together?
And how to sweeten it if we don’t want to add sugar or honey? What anout dates and polyphenol oxydase activity? Will dates obliterate anthocyanins in blueberries?
I used to love hemp seeds. Hadn't had them in several years and decided to add 1-2 tbsp to a smoothie. Soon rash covering entire body. Suddenly became allergic.
Chia seeds and flax seeds are wonderful even if not used for omega 3. Eventually compounds studied in nearly all edible plants will prove useful in some way.
Very interesting about the banana! I don't actually put it in mine but it always goes in the kids one for added sweetness. Not sure how I'm going to ween them off that!
Avocadoes have PPO, so why does she include one with her berries (all plants have PPO, really). Also, honey inhibits PPO. So do citric and oxalic acids. So would it not be an issue if we add honey the smoothie? Is it an issue at all with foods containing high PPO AND high oxalates?
Hello, I'm a 66yr old male thx for your recipe, I just started taking Soy Lecithin for the Phosphatidic Acid content for my strength trng work outs, is that something I should be adding to my body? 😊
I would love to know if there is possibly a good tasting smoothie that doesn’t spike blood sugar. I have been getting the smoothie king strawberry blueberry Greek yogurt smoothie for years and I’m kinda addicted to it. I’m in the pre diabetic range and I noticed it has 59 carbs. I don’t have a CGM but checked my blood sugar before (which has been running about 103) and then an hour after(which showed 146) and then 2 hours after the 1 hr check(which went back down to 101). I wish I knew more about how to analyze the results. I’m assuming that isn’t so bad? Any advice would be appreciated
Honestly, we must not blindly follow any UA-camr no matter how intelligent and magnificent one is such as Rhonda Patrick. Though I admire her, we still have to make our own choices, adding half a banana in a smoothie and then everyone’s following her like blind mice is ridiculous, have common sense, people.
Try listening to the video again. Rhonda doesn't add half a banana to her smoothie. She stopped adding banana because she found out that it counteracted the benefits of the blueberries.
@@scotttoveypretty sure he’s saying just don’t follow everything anyone, including RP says. Add half a banana, don’t, it probably doesn’t make a huge difference. The problem is, the amount of difference adding a banana to your smoothie is so minimal it’s barely worth discussing. Most people would do better off eating real food and not worrying about polyphenol absorption.
@@elliotbgardner "Most people would do better off eating real food and not worrying about polyphenol absorption." Your logic is flawed. The fact that everyone benefits more from eating real food, does not nullify the fact that breaking down the food to a smoothie, or a liquid in the case of juicing; makes the nutrients more readily available for your system to absorb those nutrients. This is not superstitious nonsense, it is scientific, physiological fact, which I'm sure the CDC and Big Pharma would like everyone to think is a myth so they can make more money.
@@scotttovey I agree that you will get a very negligible amount of advantage from this. The problem is, most people eat horribly anyway. There’s such a small amount of people that actually benefit from this. Fix 50 other things before worrying about this.
Can you eat a banana for desert away from your blueberries? I've been eating a banana with some almond butter and dark chocolate after dinner for desert instead of the ice cream I used to eat at that time.
Thanks for the updated smoothie recipe! I'm going to get back on the wagon! Question - do you think it hurts the nutrient value if you steam your kale before adding it to the smoothie?
It might actually improve it. If unsure, do both/alternate. If my spinach clamshell or kale is about to go bad, I cook some. Eat some of it cooked on its own, but freeze some of the cooked for later smoothies. There are probably some benefits to both raw and cooked. But kale is very tough so there are probably benefits to cooking as it will release nutrients we'd otherwise have difficulty accessing.
I've done this! Have blanched kale leaves for 30 seconds to 1 minute max. I adopted this after I found out broccoli, although a different plant, should be cooked at least 1 in boiling water to make the nutrients more bioavailable, so I thought… Why not with kale? It also makes a smoothie and even brighter, gorgeous green color. Wish I could test the blanched vs unblanched kale smoothies to see which one has more nutrients absorbed!
No need to hyper-optimize everything. There are benefits to blueberries and bananas that don’t cancel each other out. Most people who eat berries don’t even know what flavinoids are, much less eat them primarily for that reason. Too much hyper-optimization leads to unnecessary stress.
Please comment on the harm benefit ratio of leafy greens (kale, spinach, etc) considering well known reports that these commercially available foods are highly contaminated with pesticides. And if they are labeled organic it means they were grown with some other chemicals , just not pesticides. Also so-called organic industry mostly not regulated at all and is definitely not pure= without addition of chemicals Thank you
Nope. Very little, one of lowest vegetables. Spinach is high, kale super low. It gets lumped together with spinach even though studies show very low oxalates.
Whole, whole, while and organic,organic organic. T Colin Campbell is very effective in helping us to understand that westernized reductionism doesn’t help Healthcare too much.
If the banana issue is true, that sucks....because bananas do a great job of masking the funky flavors of the other ingredients. Frozen blueberries dont do a good job of sweetening or.masking the flavors.
I'm surprised she doesn't specify "wild blueberries" They have 2X the anti oxidents of cultivated blueberries and a higher concentration of flavonoids.
12:55 "Look, [bananas and beets] are great foods to eat; just don't put them in your smoothie with blueberries" To all those hating that she said bananas don't play nice with blueberries. Bananas are great. Monkeys have been eating them for millions of years, and they're still smarter than most humans ;)
i wonder if bananas counteract blueberry nutrients b/c traditionally they were grown in very different geographies (tropics vs temperate northern climates)? So before food began being shipped all over the world, people wouldn't have combines the two. interesting to think about the wisdom of nature and eating locally.
@@thedietdiary Rhonda says the banana takes all good stuff away from beets and blueberries. But I would never substitute the banana on my smoothie, especially for an avocado. Avocados are meant to be savored in many ways other than to be drinked in a smoothie.
Watch the full interview from The Knowledge Project podcast here: ua-cam.com/video/JNB3xRLnMTg/v-deo.html
Show notes from the full interview: fs.blog/knowledge-project-podcast/dr-rhonda-patrick/
thanks for providing notes -- that's an amazing thing to offer
what's the difference between the polyphenol oxidase in avocados and in banana? Why can you keep the avocado in but need to remove the banana? Thank you!
Kale
Avocado
Blueberry
Whey Protein powder
Hydrolyzed Collagen powder
Moringa
Water
How much of each?
@@3TNT3four 👍
Get them beets in there, son.
@@3TNT3 yes
Thank you!
Blueberries and avocados also contain PPO. My blueberry smoothie also turns brown in a few minutes without bananas. It is probably wise to consume rapidly after blending. Winemaker/food scientist who deals with this chemistry routinely.
I also use 1dl wild blue berries with a banana every day.
Bananas contain WAY WAY WAAAY more PPO. That's the problem and why she mentioned it.
Add in some vitamin C powder, it makes the purple/blue color in your smoothies stay longer.
Buy a vacuum blender and vacuum unit to store in fridge
Thank you for the share.
My daily smoothie: water for liquid, 1/2 tsp of turmeric, ginger, cayenne pepper ashwaganda, matcha; 1 tablespoon of my freeze dried powder blend of spinach, kale, carrots, beets, scallions, then 1 table spoon natural peanut butter & raw honey and finally small handful of each of frozen cherries, blueberries and pineaple, which creates a 20oz smoothie.
that sounds amazingly nutritious
It is delicious.
@@katarinaspies5206 I should probably get bloodwork done to see results, since I’ve been doing for well over a year.
each to their own, you have to be American to add the peanut butter, greetings from Ireland ;-))
so ... a sugar smoothie .
I love Love LOVE Rhonda Patrick!
Sending her a huge thank you for continuing to send actionable information to us here on UA-cam. ❤
I can’t stop the bananas. They make the smoothie taste so much better. Plant based milk also make them taste better.
Don’t stop bananas! Just don’t add them with blueberries 🫐.
Avocados are also high in polyphenol oxidase (PE), so those shouldn't go in a smoothie together with blueberries for the same reason. PE is the enzyme that causes bananas and avocados to turn brown.
Not nearly as bad as bananas. Bananas have an f-ton of the polyphenol oxidase.
@@deucebigs9860I looked it up and it’s an f ton in both.
Not true, bananas have 136X the amount of polyphenol oxidase as avocados, negligible! Next highest r beet greens (1/2 as much as bananas), red delicious apple (1/6), pear (1/23) etc
Before listening to Rhonda Patrick's reasoning behind her choices for smoothie ingredients I ignorantly assumed everything was good together as long as they were healthy individually...I'm somewhat disappointed that I need to omit some favorites (bananas, beets, etc.) from smoothies, but glad that I can do so much better health-wise by becoming more informed.
What's wrong with beets?
There is no "have to." She provides great information and food for thought however she does not have any degree of authority. If you like bananas eat them!
Beet greens are high in PPO. I'm not sure about the beets themselves. Also, you can definitely put bananas in your smoothies, but it would be best not to put them in the same smoothies that contain polyphenol rich foods such as blueberries.
I make a similar smoothie, which uses the same ingredients (except Moringa) and also:
Chia seeds, hemp hearts, Cacao powder, lugol's Iodine, Spirulina, Wheat grass juice powder, Raw honey, extra virgin olive oil, MCT oil, and some rotating mushrooms powders like Chaga, reishi, cordyceps etc
Sounds like a nice way to lighten your wallet
RP is absolutely one of the most knowledgeable experts I've seen.
Thank you!
No doubt
Avocadoes have PPO, so why does she include one with her berries (all plants have PPO, really). Also, honey inhibits PPO. So do citric and oxalic acids. So would it not be an issue if we add honey the smoothie? Is it an issue at all with foods containing high PPO AND high oxalates?
@@jpintero6330 because avocados are 24 people per 100 grams, where bananas are like 5200...big difference
Nice to know about the interactions of blueberries and bananas! been having both in my daily protein shake for the past 20 yrs plus, and never notice this interaction, or is it even relative!
Hi Rhonda
Thank you for your channel. For many people, it's confusing what and when to eat. There is so much different information on UA-cam.
Here is some forgotten information about bananas:
If a banana shows no browning, it means that the polyphenol oxidase (PPO) enzyme has not been significantly activated, and therefore, the polyphenols remain largely intact. This lack of browning suggests that the beneficial properties of polyphenols, such as their antioxidant activity, are preserved. Proper handling and storage of bananas to minimize bruising and exposure to air can help maintain their polyphenol content and associated health benefits.
The relationship between polyphenol oxidase (PPO) activity, browning, and the preservation of polyphenols in bananas has been explored in various studies. Here are a few key studies and sources that provide relevant information:
1. "Polyphenol oxidase and browning in banana: a review" - This review article discusses the role of PPO in the browning process of bananas and its impact on polyphenol content.
2. "Enzymatic browning in fruits: The polyphenol oxidase activity in banana" - This study specifically examines PPO activity in bananas and how it contributes to the oxidation of polyphenols.
3. "Effect of polyphenol oxidase on the nutritional value of fruits and vegetables" - This research looks into the broader impact of PPO on the nutritional value of various fruits and vegetables, including bananas, and how browning affects polyphenol levels.
4. "Inhibition of Polyphenol Oxidase Activity in Banana (Musa spp.) by Natural Antioxidants" - This study explores methods to inhibit PPO activity in bananas to prevent browning and preserve polyphenol content.
These studies collectively support the understanding that the activation of PPO leads to the oxidation of polyphenols, reducing their availability and potential health benefits. Conversely, minimal browning indicates less enzymatic activity, preserving the beneficial polyphenols.
For detailed information, you can refer to these studies through academic databases such as PubMed, ScienceDirect, or Google Scholar.
If someone has problems with oxalates then they can try to avoid spinach. It's very high in oxalates.
Thank you
But arugula is low in oxalates and are a great substitute for spinach! Plus, arugula (and beets) help to increase nitric oxide naturally, good for guys with ED issues!
@@GenMEI-FM she said not to put beets in your smoothie because they do the same thing that bananas do in that they inhibit the benefit of the blueberries.
I was always taught that when the bananas go brown they are better for you? have no idea why....
@I-am-CC Hi
While it's true that ripe bananas have less polyphenols, they still offer health benefits. As bananas ripen, their starches convert into simpler sugars, making them easier to digest and sweeter. They also contain higher levels of antioxidants in some forms, even though specific polyphenols might decrease. So, even if they look less appealing, they still provide valuable nutrients.
I am sooooo glad you mentioned the chard at the end! I always add rainbow chard like you used to but I won’t anymore after seeing this.
Chocolate protein green smoothie game changers (really!):
1. Ceylon cinnamon (helps burn fat)
2. Organic cacao powder (has polyphenols and tastes amazing!!)
pfhejjjjj
I have a few comments:
1. When do you consume bananas?
2. If you don't like kale, what is a reasonable substitute?
3. I purchased moringa several months ago when I read that studies showed it reduced prostate size and contributed to its overall health. However, my most recent lab work 4 months ago turned up elevated levels of potassium in my blood, which has never happened before. Moringa is fairly high in potassium. I will state that I have hemochromatosis and was treating it with low dose baby aspirin at the same time. I go for labs in three weeks with my hematologist to check my ferritin levels and will see what my potassium levels look like with both of those out of my diet.
4. Moringa did nothing to lower my glucose levels.
I never liked adding Banana due to taste , however banana is used by the smoothie drinks industry as a filler to thicken smoothies more by adding into many smoothies
Mostly because they are CHEAP.
Food companies, restaurants, etc., etc, alllllllllllllways look for annnnnnny opportunity they can find to add CHEEEEEEEEAP CRAP, like bread, pasta, potatoes, bananas, cellulose, etc, etc, etc, to con consumers into thinking they are getting soooooo much bang for their buck.
Yeahhhh, a bunch of CHEEEEEAP crappppppppppp.
@@3TNT3yeah we like cheap stuff so we can afford to eat 😂sorry. Also they do that so they don’t go out of business
From doing a bit of research, replacing the bananas in your smoothies with cooked plantains or sweet potatoes is the best way to get around this. PPO activity in cooked plantains is 3%, and cooked sweet potatoes 1.7% compared to bananas.
If you have ibs or sibo, you may have to steam the kale first. Lots of people cannot digest row kale.
She is correct that polyphenol levels are reduced with a banana mixed into the smoothie. The same is also true of avocados. The process occurs when chemicals inside the fruit come into contact with oxygen in the air. This produces melanin, the same dark brown pigment that colors human hair, skin, and eyes. The enzyme responsible for the browning is called polyphenol oxidase (or PPO)oxidase (or PPO).
Thank you Rhonda, you are amazing to share your knowledge with us. Thank you so much.
How i wish i’d had this info when kids were little.
Everyone we are very blessed to have this Doctor share with us ~ listen to her now while we can help our selves and our children ❤️
She’s SO right about bananas in every smoothie. I don’t like the taste of bananas so I asked if they can take banana out when they make mine. Everytime they say NO. They said the smoothie needs the banana for the consistency to be right. So I don’t get smoothies.
Who is "they"? Do you not have any agency to make smoothies yourself, or are you in prison?
Kale is so easy to grow in most climates from fall through spring. When mine bolts in the late spring, I harvest and freeze the leaves.
I tried to grow lettuces and other greens in my back yard ( I am in California)- they are invariably eaten by all kind of creatures , including rats (yaiks!!!)/ insects , etc, eventually not suitable for consumption
How do you get around this issue ?
Why eat plants they are all toxic and they don't taste good, so it's pointless.
Don't just add collagen for "skin" health for vanity reasons. If you have hyper flexibility, leaky gut, prolapsed uterus, bladder or any other organ, definitely take collagen for internal skin as well!
What do you think happens to collagen when we eat it? Its sucked up and placed where it needs to be? No, it is broken down, like any protein, into amino acids, so they can be absorbed. Proteins are too large to be absorbed. It doesn’t matter what kind of protein you eat….collagen or any other, your body doesn’t care, its broken down into the same amino acids and absorbed.
Be careful with what some of these people say on youtube. Especially the ones promoting products. Principles of digestion are VERY simple. Metabolism is complicated, but digestion is not. VERY little of our food makes it into the bloodstream unchanged. Almost entirely glucose, amino acids, and fatty acids.
Isn't there PPO in many other fruits, including avocados?
OMG My smoothie mid-day about 4 times a week: handful of mixed greens, blueberries, strawberries, mango, then protein powder, sometimes peanut powder (love the taste), collegian powder, soy milk for liquid. I bet there is chard in the baby greens mixture I buy so... Thank you!! Also if I feel like ice cream or something sweet I will have yogurt w/ frozen blueberries, walnuts, and banana... I'm so glad I watched this. No more banana with my blueberries!! I'm 69 and feel pretty good but I have trouble figuring out when to fit my exercise in. I usually eat eggs and a small avocado for breakfast, smoothie mid-day, and protein and veggies at dinner (9:00 am, 1:00 pm, 5 or 6 pm meals) Thank you so much for sharing health information!!
I made this smoothie yesterday. It's so good. I feel amazing after just one day, maybe plusibo effect. I can't wait to make it again today. It's the perfect recipe. I just put vegan protien powder.
What do you think about adding walnuts, chia seeds, goji berries and concentrated tart cherry juice?
Oh dang I am not really a fan of smoothies but she really sells it pretty good!
Excellent! Rhonda, little pro tip on audio, you can offset your microphone to the side of your mouth a bit and it'll avoid any strong plosives (poof sound) ;) Thank you for sharing the knowledge!
I add milled flax seed and milled chia seeds. Milled flax seeds have three times as much polyphenols as blueberries per gram. They also act as good emulsifiers for smoothies, besides adding fiber and Omega-3s.
Thanks! I add ground flax because it seems so much more complete than chia . . . why do you add chia? what am i missing?? Thanks!
@@sobrevida157 As I remember, flax and chia are very similar with flax being the better of the two, but besides the overlap in similar health benefits, each has their own benefits not found in the other.
@@callmeishmael3031 thanks!
I love how she is natural looking, no makeup, good skin, very inspirational ❤
Hey Rhonda. I like to buy the frozen pack of mixed berries that include blueberry, blackberry and raspberry and sometimes strawberry. Do you recommend I just get 100% blueberry? Or are blackberry and raspberry close enough in nutrients to blueberry that it doesn’t really matter.
My two cents I that each berry has unique polyphenols, so diversity is great. I too eat a lot of raspberries, blackberries, and strawberries.
The black raspberry has the highest antioxidant value of all the berries!
I've put beets and bananas in my smoothies with wild blueberries for years. Wouldn't it just be easier to eat the blueberries in something separate like overnight oats? Instead of cutting all the other great stuff out of the smoothie?
My smoothie:
Homemade kefir
Organic yogurt
Kale
Hemp seeds
Chia seeds
Nuts usually Brazil or walnuts
Chunk of either ginger or tumeric root
Bee pollen
Green powder
Some type of berry
Opinions?
Sounds a bit like mine. I go with avocado, kale, frozen broccoli and berries and load in nuts, seeds and about a dozen different super food powders.
MIne I've been using for years- frozen blueberries, avocado, carrots, tomato, banana, pure unfiltered fruit juises like acai and pom, also powdered: greens, beet root, ginger, tumeric
How do you blend a carrot? Boil first!
@@goldenretriever6261 carrots blend up just fine raw and go through a straw with a good blender
@@goldenretriever6261 , my 19-year old vitamix blender blends them easily as long as there is enough liquid.
I have taken smoothie for last 8 years always in the morning loving
But in last 7 months i stopped putting bananas and i replace it with kale celery and few leafs of peppermint
It really gives me extra boosts
I think worth mentioning that i add 2 spoons of chia seeds hemp seed
Half spoon turmeric cinnamon and black pepper 2 grams of ginger
And plain yogurt
I havent been sicks for years and never felt low on energy
Its the best medicine after a good workout :)
They're finding pfc's in kale, it's in our soil, unfortunately. Be aware so you don't overdo it!
@@GenMEI-FM what are pfcs?
@thinking7667 polyfluorocarbons, not healthy, in our soil and our bodies. It's microplasticsand being found in arteries.
@@thinking7667 rotate, use arugula and other greens, not just kale.
I just love her wisdom ! Made several diet changes thanks to her :)
Is spinach an okay sub for kale or is Kale far superior? Like how much better is it really?
Dr RP I hope you can please answer this but don’t Avocados also have high PPO that would hinder the flavonal rich foods?
No. Bananas have far higher amounts of PPO.
@@philosopher0076 Thank you for your reply, I’m going to try doing it without either when I use blueberries/cacao.
Is there some type of article to support this claim? Everything I've seen online says avocados are also high in PPO
How long pre or post eating blueberries to consume ppo foods? Doesn't apples and avocado's also contain ppo?
Yes they do, though some apple varieties that are bred to brown less quickly presumably have less. It makes no sense to exclude bananas because of PPO, yet include avocados.
As for your other question, I don't think the answer to that is known at this point. The researchers found that more of the polyphenols made it into the blood when bananas and apples were eaten together (vs blending them together in a smoothie first), but there was still a reduction compared to eating the blueberries alone, presumably due to the PPO from the banana doing it's work in the stomach. I would think avoiding PPO foods for around 30 mins pre/post should be enough to avoid most if not all of the effect.
Can someone just list the ingredients of her smoothie down below please?
ha, moringa grows wild here in the Caribbean. I love it! People believe it can cure almost anything, just like Vicks!
I have been loving taking chlorella powder and Spirulina. My thinking has become sharper, sleeping better and libido is ⬆️
Is pea protein ok or does it have bad enzymes as well? Can we skip broccoli sprouts for moringa powder?
The avocado also has the polyphenol oxidase as the banana. So, she's choosing one over the other for what other real reason?
You can make a thick and creamy smoothie without banana and avocado. Just add oats and chia seeds.
My smoothie
1 cup orange juice
1/2 cup raw organic A2 full fat kefir
3 home raised raw egg yolks
1/4 teaspoon redmond salt
1/8 teaspoon of potassium chloride
Whey protein
collagen peptides
2g Nac
1g TMG
2g glycine
Fructose poisons the mitochondria and fruit juice removes the fiber that would otherwise protect you from most of it. It's like drinking 1 cup of whiskey to your liver. Not healthy at all. But don't take my word for it. Watch some Dr. Robert Lustig videos. He is world renown on this subject. ua-cam.com/video/YKwpF-JjQkY/v-deo.html
I am not second guessing Rhonda, but the whole thing about chard and Polyphenol Oxidase requires more explanation. I am trying to understand because I love the taste of chard in my smoothie with blueberries or blackberries. The only issue I can find with PPO is it results in enzymatic browning and that seems to just be physical appearance and not an immediate reaction. Additionally these items don’t sit out together but go straight into the blender and then into my belly. If Rhonda or someone can explain how the polyphenols are being degraded, I would love to hear that information. I want chard in my smoothie, but not if it is wasting the value of the polyphenols in the berries.
The banana, was the staple in the smoothie, IDK if I can omit it. I’ll try it.
This is a bit unfortunate to see her jump to conclusions like this. She needs to be a little more patient.
She generalized an outcome from the UC Davis experiment that tested banana's PPOs and ONE of cocoa's flavonoids, Flava-3-ol (-)-epicatechin. This study had nothing to do with any antioxidants in blueberries, which are called anthocyanins not epicatechins. Since blueberries were also present in both tests, she hastily concluded that anthocyanin absorption would also be disrupted by PPOs, since anthocyanin and epicatechin are both flavonoids. They never tested for anthocyanins, only epicatechins.
People need to realize that the words antioxidant and flavonoid are huge catagories of definition. Just because two compounds are both flavonoids, it doesn't mean they are the same.
Until proven, bananas are still fine to use with foods lacking the antioxidant, epicatechin. Her blueberries and kale are both safe, for now.
Avocadoes have PPO, so why does she include one with her berries (all plants have PPO, really). Also, honey inhibits PPO. So do citric and oxalic acids. So would it not be an issue if we add honey the smoothie? Is it an issue at all with foods containing high PPO AND high oxalates?
Can you still eat bananas in the same meal with the smoothie? Say you drink the smoothie and then eat a bit of oatmeal with nuts and bananas? Does it interfere with the polyphenoles of the bluberries in the same way as blending them together?
Yes. It’s not the blend, but having them inside the stomach at the same time.
@@allenjames4808 Thank you! So, no bananas in the same meal at all.
Why not just eat blueberries alone and have whatever you want in the smoothie…
And how to sweeten it if we don’t want to add sugar or honey? What anout dates and polyphenol oxydase activity? Will dates obliterate anthocyanins in blueberries?
Isn’t avocado also high in ppo?
Avocado is high in PPO.
@@fordtimelord8673 fake news 1/100 PPO compared to banana
So google tells me there's polyphenol oxidase (PPO) in avocados too. Confused.
Weird. You think she would know is. Maybe it's a lot less
Can you add creatine to this smoothie or should it be consumed separately?
What about the oxylates from not cooking the kale before ingestion?
I used to love hemp seeds. Hadn't had them in several years and decided to add 1-2 tbsp to a smoothie. Soon rash covering entire body. Suddenly became allergic.
So do bananas do same thing with other berry fruits or is it just bananas?
Chia seeds and flax seeds are wonderful even if not used for omega 3. Eventually compounds studied in nearly all edible plants will prove useful in some way.
Very interesting about the banana! I don't actually put it in mine but it always goes in the kids one for added sweetness. Not sure how I'm going to ween them off that!
Avocadoes have PPO, so why does she include one with her berries (all plants have PPO, really). Also, honey inhibits PPO. So do citric and oxalic acids. So would it not be an issue if we add honey the smoothie? Is it an issue at all with foods containing high PPO AND high oxalates?
I frequently use Collard leaves in my near daily smoothies. Is that ok, Dr. Rhonda? Maybe need to pony up for some Blueberries and Moringa powder...
Hello, I'm a 66yr old male thx for your recipe, I just started taking Soy Lecithin for the Phosphatidic Acid content for my strength trng work outs, is that something I should be adding to my body? 😊
can you tell us the study with the bananas un-doing the polyphenol from the blueberry pls?
What about arugula?
I would love to know if there is possibly a good tasting smoothie that doesn’t spike blood sugar. I have been getting the smoothie king strawberry blueberry Greek yogurt smoothie for years and I’m kinda addicted to it. I’m in the pre diabetic range and I noticed it has 59 carbs. I don’t have a CGM but checked my blood sugar before (which has been running about 103) and then an hour after(which showed 146) and then 2 hours after the 1 hr check(which went back down to 101). I wish I knew more about how to analyze the results. I’m assuming that isn’t so bad? Any advice would be appreciated
Honestly, we must not blindly follow any UA-camr no matter how intelligent and magnificent one is such as Rhonda Patrick. Though I admire her, we still have to make our own choices, adding half a banana in a smoothie and then everyone’s following her like blind mice is ridiculous, have common sense, people.
Try listening to the video again.
Rhonda doesn't add half a banana to her smoothie.
She stopped adding banana because she found out that it counteracted the benefits of the blueberries.
Forget any study-why not eat fruit separately (whole at same time) from smoothie to lessen glucose spike.
@@scotttoveypretty sure he’s saying just don’t follow everything anyone, including RP says. Add half a banana, don’t, it probably doesn’t make a huge difference. The problem is, the amount of difference adding a banana to your smoothie is so minimal it’s barely worth discussing. Most people would do better off eating real food and not worrying about polyphenol absorption.
@@elliotbgardner
"Most people would do better off eating real food and not worrying about polyphenol absorption."
Your logic is flawed.
The fact that everyone benefits more from eating real food, does not nullify the fact that breaking down the food to a smoothie, or a liquid in the case of juicing; makes the nutrients more readily available for your system to absorb those nutrients.
This is not superstitious nonsense, it is scientific, physiological fact, which I'm sure the CDC and Big Pharma would like everyone to think is a myth so they can make more money.
@@scotttovey I agree that you will get a very negligible amount of advantage from this. The problem is, most people eat horribly anyway. There’s such a small amount of people that actually benefit from this. Fix 50 other things before worrying about this.
LOVE DR RHONDA
How many oz of blue berries (a ton of blueberries) do you put in your smoothy.
Last i added frosen kale to my smoothies, it got me sick for 5 days straight with fever and fatique.
Ginger, matcha, tumeric,
Broccoli sprout, kale, chia seeds
Can you eat a banana for desert away from your blueberries? I've been eating a banana with some almond butter and dark chocolate after dinner for desert instead of the ice cream I used to eat at that time.
Thanks for the updated smoothie recipe! I'm going to get back on the wagon! Question - do you think it hurts the nutrient value if you steam your kale before adding it to the smoothie?
It might actually improve it. If unsure, do both/alternate. If my spinach clamshell or kale is about to go bad, I cook some. Eat some of it cooked on its own, but freeze some of the cooked for later smoothies.
There are probably some benefits to both raw and cooked. But kale is very tough so there are probably benefits to cooking as it will release nutrients we'd otherwise have difficulty accessing.
I've done this! Have blanched kale leaves for 30 seconds to 1 minute max. I adopted this after I found out broccoli, although a different plant, should be cooked at least 1 in boiling water to make the nutrients more bioavailable, so I thought… Why not with kale? It also makes a smoothie and even brighter, gorgeous green color. Wish I could test the blanched vs unblanched kale smoothies to see which one has more nutrients absorbed!
Have you tried using a vaccum blender?
I’m a big advocate for Moringa powder. I believe it’s going to be the next big trend, like CoQ10, Garlic, Omega 3’s, etc.
No need to hyper-optimize everything. There are benefits to blueberries and bananas that don’t cancel each other out. Most people who eat berries don’t even know what flavinoids are, much less eat them primarily for that reason. Too much hyper-optimization leads to unnecessary stress.
I made this smoothie! It's actually pretty good. :)
Please comment on the harm benefit ratio of leafy greens (kale, spinach, etc) considering well known reports that these commercially available foods are highly contaminated with pesticides. And if they are labeled organic it means they were grown with some other chemicals , just not pesticides.
Also so-called organic industry mostly not regulated at all and is definitely not pure= without addition of chemicals
Thank you
What about baby spinach for green source?
Does high fat yogurt affect the benefits of blueberries?
Well is the banana alone minus the blueberry ok?
Are beets bad, and for what reason? I thought beets where high in nitric oxide, what is the amount of nitric oxide needed per day?
Oxalates in raw kale?
Nope. Very little, one of lowest vegetables. Spinach is high, kale super low. It gets lumped together with spinach even though studies show very low oxalates.
Whole, whole, while and organic,organic organic. T Colin Campbell is very effective in helping us to understand that westernized reductionism doesn’t help Healthcare too much.
Is the kale boiled or raw?
Raw blended in
@@robhingston isn’t raw kale bad for you? I heard you have to steam those things
This is an awesome report
If the banana issue is true, that sucks....because bananas do a great job of masking the funky flavors of the other ingredients. Frozen blueberries dont do a good job of sweetening or.masking the flavors.
I'm surprised she doesn't specify "wild blueberries" They have 2X the anti oxidents of cultivated blueberries and a higher concentration of flavonoids.
exactly what I was thinking. Plus, all a person needs to do is look up "side effects of Moringa" to start questioning all of this
🙄
Not easy to get wild berries in a lot of places.
True they're hard to catch@@rogerpaddock6785
Costco has them, but a huge negative tradeoff is that they are Not organic.
What about moringa powder?
12:55 "Look, [bananas and beets] are great foods to eat; just don't put them in your smoothie with blueberries" To all those hating that she said bananas don't play nice with blueberries. Bananas are great. Monkeys have been eating them for millions of years, and they're still smarter than most humans ;)
Not the same banana.
Do blueberries have to be frozen? Or can I just add ice?
Sky’s the limit.
Blueberries
Cherries
Banana
Avocado
Flax Seeds
Almond Butter
Whey Protein powder
EVOO
Powdered Greens.
So should I not eat bananas at all? Or is it just in smoothies with blueberries
There are several tests out there and group studies that show that adding bananas to our smoothie. It’s definitely ok
what happened to the broccoli sprouts?
She uses morninga from Kuli kuli which is superior. Somehow she does a heaping tablespoon which tastes like shit
I’ll do as a little over a teaspoon in water and it’s gross so don’t know how she can stomachs a heaping tablespoon.
Check out the part about moringa at 07:49
that's what I was thinking but after looking up the side effects of moringa, I'll just go back to using broccoli sprouts
Avocados also high in polyphenol oxidase
@@roh_son check this out
en.m.wikipedia.org/wiki/Polyphenol_oxidase
Love her!!!!!!!!!!!!!
i wonder if bananas counteract blueberry nutrients b/c traditionally they were grown in very different geographies (tropics vs temperate northern climates)? So before food began being shipped all over the world, people wouldn't have combines the two. interesting to think about the wisdom of nature and eating locally.
Oh my!! I've been putting a banana and beet greens and root in my smoothie. Is that bad?
It’s not that bad
@@thedietdiary Rhonda says the banana takes all good stuff away from beets and blueberries. But I would never substitute the banana on my smoothie, especially for an avocado. Avocados are meant to be savored in many ways other than to be drinked in a smoothie.
But doesn’t Avocado also have PPO?!