Banana-Free Flavanol Smoothie Guide

Why Skip Bananas?

Bananas are creamy and sweet, but when it comes to flavanols (the antioxidants in cocoa, berries, grapes, and tea), they may not be your best choice.

Bananas contain polyphenol oxidase (PPO), an enzyme that degrades flavanols before your body can absorb them. A 2018 study showed that adding banana to a cocoa drink reduced flavanol absorption by over 80%.

If your goal is heart, brain, and vascular benefits from cocoa and berries, it’s best to leave banana out. And for people who simply don’t like the flavor of banana, here are two creamy, nutrient-packed alternatives.

Bananas are often added to smoothies to make them creamy, but they may counter some of the protective effect. I leave bananas out of my smoothies because of the flavor, and I want lots of flavanols in my smoothie. Instead I use Greek yogurt or guacamole to increase creamy texture.

 Flavanol Power Smoothie

Ingredients (1 serving):

• 1 cup unsweetened almond milk

• 2 tbsp unsweetened cocoa powder

• ½ cup frozen blueberries

• ½ cup frozen strawberries

• ¼ avocado or ¼ cup Greek yogurt or 3 tablespoons of guacamole

• 1 tbsp rolled oats

• 1 scoop egg white protein powder (~20 g protein)

• 1 tsp flaxseed (optional)

• Ice cubes as needed

Nutrition (approximate):

• Calories: ~310

• Protein: 26 g

• Carbs: 30 g (Fiber 8 g)

• Fat: 9 g

• Flavanol-rich foods: cocoa, blueberries, strawberries

Mediterranean Diet Score:
✔️ Plant-based (berries, oats, flax, avocado)
✔️ Polyphenol-rich (cocoa, berries)
✔️ Healthy fat (avocado, flaxseed)

 Mocha-Berry Flavanol Smoothie

Ingredients (1 serving):

• ¾ cup cold brewed coffee. I fill my coffee cup with ice and let that cool the coffee and/or make coffee ice cubes the day before

• ¼ cup unsweetened almond milk

• 2 tbsp unsweetened cocoa powder

• ½ cup frozen blueberries

• ½ cup frozen cherries or strawberries

• ¼ avocado or ¼ cup Greek yogurt or 3 tablespoons of guacamole

• 1 scoop egg white protein powder (~20 g protein)

• 1 tsp hemp seeds (optional)

• Ice cubes as needed

Nutrition (approximate):

• Calories: ~295

• Protein: 26 g

• Carbs: 28 g (Fiber 7 g)

• Fat: 8 g

• Flavanol-rich foods: cocoa, blueberries, cherries/strawberries, coffee

Mediterranean Diet Score:
✔️ Plant-based (berries, cherries, seeds)
✔️ Polyphenol-rich (cocoa, coffee, berries)
✔️ Healthy fat (avocado or hemp seeds)
 Low in olive oil, but strong on fruit/polyphenols

Summary

Skip bananas in flavanol smoothies if you want the full antioxidant benefit. These recipes use egg white protein powder for lean protein, healthy fats for creaminess, and fit well into a Mediterranean diet pattern.