Obtendo o máximo de benefícios para a saúde com smoothies de frutas: os pesquisadores descobriram que adicionar uma banana diminui o nível de flavonoides
Os smoothies podem ser uma maneira saborosa e conveniente de obter frutas e vegetais importantes para uma dieta saudável. Mas será que um smoothie de banana e mirtilo é a melhor combinação? Pesquisadores da Universidade da Califórnia...
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)
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Os smoothies podem ser uma maneira saborosa e conveniente de obter frutas e vegetais importantes para uma dieta saudável. Mas será que um smoothie de banana e mirtilo é a melhor combinação? Pesquisadores da Universidade da Califórnia, em Davis, sugerem que a mistura de certos ingredientes em smoothies pode influenciar se o seu corpo está recebendo um impulso nutricional.
O estudo, publicado hoje em Food and Function , usou smoothies para testar como vários níveis de polifenol oxidase, uma enzima presente em muitas frutas e vegetais, afetam os níveis de flavonoides nos alimentos a serem absorvidos pelo organismo. Os flavanois são um grupo de compostos bioativos que são bons para o coração e para a saúde cognitiva e são encontrados naturalmente em maçãs, peras, mirtilos, amoras, uvas e cacau – ingredientes comuns em smoothies.
"Procuramos entender, em um nível muito prático, como um alimento comum e uma preparação alimentar como um smoothie à base de banana poderiam afetar a disponibilidade de flavonoides para serem absorvidos após a ingestão", disse o principal autor Javier Ottaviani, diretor do Laboratório Central de Mars Edge, que faz parte da Mars, Inc., e pesquisadora adjunta do Departamento de Nutrição da UC Davis.
Corte uma maçã ou descasque uma banana e a fruta ficará marrom rapidamente. Isso acontece por causa da polifenol oxidase, ou PPO, uma enzima naturalmente presente nesses alimentos. O escurecimento ocorre quando o alimento que contém essa enzima é exposto ao ar, cortado ou machucado. Os pesquisadores queriam saber se o consumo de smoothies preparados na hora, feitos com diferentes frutas contendo PPO, afetava a quantidade de flavonoides disponíveis para o corpo.
Bananas versus frutas vermelhas
Os pesquisadores fizeram os participantes beberem um smoothie feito com banana, que tem atividade PPO naturalmente alta, e um smoothie feito com frutas vermelhas, que têm atividade PPO naturalmente baixa. Os participantes também tomaram uma cápsula de flavanol como controle. Amostras de sangue e urina foram analisadas para medir o nível de flavonoides presentes no corpo após a ingestão das amostras de smoothie e cápsula. Os pesquisadores descobriram que aqueles que beberam o smoothie de banana tinham níveis 84% mais baixos de flavonoides no corpo em comparação com o grupo controle.
“Ficamos realmente surpresos ao ver a rapidez com que a adição de uma única banana diminuiu o nível de flavonoides no smoothie e os níveis de flavonoides absorvidos pelo corpo”, disse Ottaviani. "Isso destaca como a preparação dos alimentos e as combinações dos alimentos podem afetar a absorção dos compostos dietéticos nos alimentos”.
No ano passado, a Academia de Nutrição e Dietética emitiu uma recomendação dietética, aconselhando as pessoas a consumirem 400 a 600 miligramas de flavanois diariamente para a saúde cardiometabólica. Ottaviani disse que as pessoas que estão tentando consumir esses flavanois devem considerar preparar smoothies combinando frutas ricas em flavonoides, como frutas vermelhas, com outros ingredientes que também tenham baixa atividade de PPO, como abacaxi, laranja, manga ou iogurte.
Ele também disse que a banana continua sendo uma ótima fruta para ser comida ou consumida em smoothies. Para quem quer consumir smoothies com banana , ou outras frutas e vegetais com alta atividade de PPO, como folhas de beterraba, a sugestão é não combiná-los com frutas ricas em flavonoides, como frutas vermelhas, uvas e cacau.
As descobertas deste estudo podem estimular pesquisas futuras sobre como outros alimentos são preparados e os efeitos sobre os flavonoides, por exemplo, Ottaviani disse que o chá é uma importante fonte alimentar de flavonoides e dependendo de como é preparado, uma quantidade diferente de flavonoides estaria disponível para absorção.
“Essa é certamente uma área que merece mais atenção na área de polifenóis e compostos bioativos em geral”, disse Ottaviani.
Jodi Ensunsa, Reedmond Fong, Jennifer Kimball e Alan Crozier, todos afiliados ao Departamento de Nutrição da UC Davis e pesquisadores afiliados ao Departamento de Medicina Interna da UC Davis, Universidade de Reading, Universidade King Saud e Mars, Inc.
Mais informações: Javier I. Ottaviani et al, Impacto da polifenol oxidase na biodisponibilidade de flavan-3-óis em smoothies de frutas: um estudo controlado, cego e cruzado, Food & Function (2023 ) . DOI: 10.1039/D3FO01599H