Beans & Hormone health
Hormone Health and Beans
Beans play a significant role in supporting hormone health due to their nutrient-rich profile, particularly their high fiber content.
Fiber is essential for maintaining stable blood sugar levels, which directly affects hormone regulation. The soluble fiber found in beans helps slow the absorption of sugars in the bloodstream, preventing rapid fluctuations in insulin levels.
One of the critical roles of fiber in bean consumption is its ability to aid in estrogen detoxification. The digestive process helps bind excess estrogen in the gut, promoting its excretion rather than reabsorption. When there is excess estrogen in the gut, symptoms arise like acne, bloating, night sweats, weight gain, headaches, PMS, brain fog and more.
Beans, Bile, Cholesterol
Beans are a natural source of lecithin and soluble fiber, which support bile production and emulsify fats, helping the body effectively process lipids. Bile acid elimination is essential for maintaining metabolic, digestive, and overall health. Once bile acids have completed their function in fat digestion, they must be excreted efficiently for 5 reasons:
Cholesterol Regulation: Bile acids help remove excess cholesterol from the body. Inefficient elimination can lead to elevated blood cholesterol levels and increase the risk of cardiovascular disease.
Toxin Removal: The liver uses bile to carry out toxins, heavy metals, and metabolic waste. If bile acids are not excreted, these harmful substances may re-enter the bloodstream, burdening the liver and potentially leading to systemic inflammation or toxicity.
Hormonal Balance: Bile aids in eliminating metabolized hormones, particularly estrogen. Insufficient bile excretion can contribute to hormonal imbalances and conditions like estrogen dominance.
Gut Health: Improperly eliminated bile can disrupt the gut microbiome, encouraging the growth of harmful bacteria and microbes. Elimination supports a healthy gut environment and prevents digestive issues like bloating and constipation.
Gallstone Prevention: Proper bile flow and excretion reduce the risk of bile stagnation, which can lead to the formation of gallstones—a common and painful condition.
By ensuring bile acid elimination, the body can better regulate cholesterol, detoxify harmful substances, and support digestive and hormonal health. Incorporating fiber-rich foods like beans, staying hydrated, and maintaining a healthy diet are key to promoting this vital process.
What’s in a Bean?
Nutritional Content: Beans are rich in essential nutrients. They provide:
Protein: A great source of plant-based protein.
Carbohydrates: Complex carbohydrates that provide sustained energy.
Vitamins: High in B vitamins, especially folate.
Minerals: Good sources of iron, potassium, magnesium, and zinc.
Fiber Content: Beans are particularly high in dietary fiber. The fiber content varies by type but generally, 1 cup of cooked beans contains approximately 15 grams of fiber.
Daily Fiber Recommendations
Adults: The recommended daily intake of fiber for adults is about 25 grams for women and 38 grams for men.
25 grams of beans is roughly equal to 1/4 cup of cooked beans, depending on the type of bean and how densely packed they are
Why can’t I Tolerate Beans?
Beans contain fibers called oligosaccharides (all-uh-go-SACK-are-rides), which are non-digestible, fermentable fibers that cause gas. While this might sound like a bad thing, it’s actually a very good thing. These fibers survive the acidic stomach and don’t get digested in the upper part of the gut. They make their way intact to the colon where they are fermented by beneficial bacteria. Gas is created during this fermentation process. It’s a good sign, one that says these healthful bacteria are being fed well, maintained, and enhanced through the right food choices.
If fermentation still has you fearful, here are some tips to reduce your fear of flatulence:
Increase your bean intake slowly. Start by eating 2 to 4 tablespoons of beans per day, and gradually increase consumption to the ½ cup per day recommendation.
Drink more water each day as you eat more beans.
When soaking dry beans before cooking, change the water several times. The gas-producing fibers are released into the soaking water, and discarding it removes some of these compounds.
Rinse canned beans without sauce before eating or using in recipes. (Rinsing also reduces the sodium content of canned beans.)
Cook with herbs. Certain herbs may also help break down the gas-producing fermentable fibers.
Soaking, rinsing, and cooking beans properly can help reduce these compounds and improve digestibility. Beans should be incorporated slowly, and at small doses for those who have difficulty digesting beans.
What does the research say on beans?
Several studies have highlighted the health benefits of beans:
A study published in the American Journal of Clinical Nutrition (2016) found that consuming legumes like beans is associated with lower risk of cardiovascular disease and improved lipid profiles.
Research in Nutrients (2020) showed that beans can positively impact blood sugar control, making them beneficial for diabetics.
A review in Nutrition Reviews (2021) emphasized that beans contribute to a lower risk of several chronic diseases, including obesity and hypertension.
Key takeaway: Beans help to regulate blood sugar. When blood sugar is spiked throughout the day, inflammation follows. When blood sugar is elevated for long periods of time, inflammation prevails. Blood sugar regulation is the key to healing chronic disease.
Functional Medicine Perspective
From a functional medicine viewpoint, beans offer:
Anti-inflammatory properties: Their rich antioxidant content can help reduce inflammation in the body.
Blood sugar regulation: The fiber and protein in beans help slow the absorption of sugar, aiding in stable blood glucose levels.
Heart health: The combination of fiber, antioxidants, and beneficial fatty acids helps promote cardiovascular health.
Benefits of Eating More Beans
Weight Management: Beans are filling due to their high fiber and protein content, which can aid in weight control.
Heart Health: Regularly consuming beans can lower cholesterol levels and improve heart function.
Blood Sugar Control: They can help regulate blood sugar levels, making them a great choice for those with diabetes.
Digestive Health: The fiber in beans supports a healthy gut by promoting regular bowel movements.
Reduced Risk of Chronic Diseases: The nutrients and antioxidants in beans can lower the risk of several chronic conditions.
Incorporating beans into your diet can be beneficial for overall health. It’s recommended to start with small amounts and gradually increase intake to help improve tolerance.
TCM Nutrition Perspective
Nourishing Kidney Yin:
In TCM, the kidneys are associated with the "Yin" aspect, which relates to fluids, nutrients, and cooling qualities. Beans, particularly black beans and adzuki beans, are considered to nourish Kidney Yin. This helps in maintaining balance, supporting hormonal functions, and promoting overall vitality.
Strengthening Kidney Yang:
Certain beans, such as mung beans and kidney beans, are thought to warm and tonify Kidney Yang. A balanced Kidney Yang supports energy, urogenital health and metabolic functions.
Diuretic Properties:
Many beans have diuretic effects, which can aid in flushing out excess fluids and toxins from the body, supporting kidney function. This is particularly true for mung beans, which are often recommended in TCM for their ability to clear heat and promote urination.
Balancing Body Fluids:
Beans are viewed as a food that helps to balance body fluids. In TCM, well-hydrated bodies are less prone to conditions like kidney stones or urinary difficulties.
Specific Beans and Their TCM Uses
Black Beans: Known for their ability to nourish kidney Yin and improve vitality. They are often used in tonics.
Adzuki Beans: Beneficial for promoting diuresis and are thought to support kidney function and clear heat from the body.
Mung Beans: Widely used for their detoxifying effects, they are cooling in nature and good for reducing heat or inflammation in the body.
Red Kidney Beans: They are believed to tonify Yang and promote blood circulation.
So have I convinced you to eat beans? My advice, add in beans slowly and let them work their magic.
