Bananas are a familiar smoothie ingredient, but a viral social media video has fueled questions about whether they may reduce some nutritional benefits from other fruits, including blueberries. Nutrition experts say the research behind the claim is interesting but should not be overstated.

During a July appearance on the "Mel Robbins Podcast," Dr. Rhonda Patrick demonstrated how she prepares smoothies without bananas. Patrick is a biomedical scientist, the founder of FoundMyFitness and is based in San Diego.

Patrick said bananas contain polyphenol oxidase, an enzyme that can break down polyphenols. According to Patrick, polyphenols are beneficial for gut, heart and brain health, while the same enzyme is also responsible for turning cut fruit brown.

Instead of banana, Patrick uses avocado to create the same creamy texture with 95% less sugar, she said. Avocado also provides more vitamins and monounsaturated fat, which can increase absorption of carotenoids such as lutein and zeaxanthin from kale in the smoothie.

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Her comments prompted debate among dietitians and nutritionists online, with some arguing that bananas should not be villainized based on a limited amount of research. The study Patrick referenced was published in the journal Food & Function in 2023 and examined food absorption in eight healthy men.

On separate days, the participants drank a banana smoothie that was high in polyphenol oxidase, a mixed berry smoothie that was low in the enzyme, or flavanol capsules with milk. Those capsules were dietary supplements containing concentrated plant compounds.

Blood testing showed that participants absorbed about 84% fewer beneficial plant compounds after drinking the banana smoothie than after taking the flavanol capsules. However, the researchers did not test a smoothie containing both bananas and blueberries.

The findings suggested that bananas could reduce the benefits of foods that are rich in the same compounds. However, Los Angeles registered dietitian nutritionist Ilana Muhlstein, author of the upcoming book "Beyond the Shot," said the results do not provide the full picture.

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"It doesn't mean the smoothie loses all of its health benefits ," Muhlstein said. "You're still getting fiber from the banana, and many other beneficial nutrients from polyphenol-rich fruits."

Muhlstein noted that the study included only eight participants and has not yet been replicated. She also pointed out that researchers used a standardized cocoa derived flavanol supplement rather than whole fruits such as berries, which may be absorbed differently by the body.

Patrick later addressed the backlash in a follow up Instagram post. "You can add bananas to your blueberry smoothies. However, you should know that you are going to degrade some of the polyphenols in those blueberries."

"Bananas are nutritious , I eat them, and this is not a reason to stop," Patrick added in the caption. "But if your goal is to preserve as many of the berry polyphenols as possible, the chemistry matters."

Patrick also wrote that bananas would not eliminate every beneficial compound in blueberries because the berries contain other polyphenols, including anthocyanins. "This was a small study that should be replicated," she said. "But the magnitude of the effect was meaningful enough for me to consider when optimizing my smoothie."

New York certified holistic nutritionist Robin DeCicco agreed that the findings do not mean everyone should avoid bananas. Unlike established recommendations to limit processed meats and added sugar, she said guidance concerning bananas is more nuanced and does not apply equally to everyone.

DeCicco said people should remember that health needs vary and should consult a doctor before following recommendations found online. She also noted that Americans are not eating enough nutrient rich foods such as bananas and berries, while consuming more processed foods that have been linked to chronic disease.

"That’s why Americans are fatter and sicker than they've ever been, so I think focus on that more," DeCicco advised. "It doesn't need to be so complicated all the time … If you're eating a banana instead of french fries, that's good."

Nutrition should be individualized, DeCicco said, because someone who primarily eats fast food may need to focus on replacing processed foods with fruits and vegetables. Meanwhile, someone following a more advanced nutrition plan may benefit from limiting fruits such as bananas that are high in carbohydrates and sugar.

For people trying to lose weight and balance blood sugar, choosing fruits lower in sugar and higher in fiber may help with those outcomes. "It really [depends] on where you're coming from and what your health journey is," DeCicco said.

People seeking to maximize their polyphenol intake can replace banana with frozen zucchini, avocado or Greek yogurt while maintaining a creamy smoothie texture, Muhlstein said. The broader message from the nutritionists is that the small study raises a question about smoothie chemistry without erasing the nutritional value of bananas.