Short Answer: Beans are good for PCOS. Because they have complex carbohydrates, resistant starch, and phytoestrogens and they can help regulate blood sugar, insulin, and hormone levels in women with PCOS.
Polycystic ovary syndrome (PCOS) is a condition that affects your ovaries and hormones.
In PCOS, your body produces too much androgen, a male hormone, and does not ovulate regularly.
This can lead to various health problems, such as infertility, acne, hirsutism, weight gain, diabetes, and heart disease.
One of the key factors in managing PCOS is diet.
What you consume can affect your blood sugar, insulin, and inflammation levels, which can impact your PCOS symptoms and overall health.
To effectively manage PCOS, you should consume fiber-rich foods like beans, fruits, vegetables, and whole grains and avoid refined carbohydrate-rich foods like white bread, pasta, rice, and sweets.
Now, beans are the seeds of leguminous plants that are high in protein, fiber, and various vitamins and minerals.
People usually eat them cooked in soups, salads, stews, or as a side dish.
Beans are good for PCOS because they contain complex carbohydrates, resistant starch, and phytoestrogens.
These ingredients can help regulate blood sugar, insulin, and hormone levels in women with PCOS.
One cup (171 grams) of cooked pinto beans can give you 15 grams of protein (30% of your daily needs), 15 grams of fiber (60% of your daily needs), 74% of your daily needs of folate, 37% of your daily needs of iron, and 21% of your daily needs of magnesium1.
Complex carbohydrates are digested slowly and do not cause spikes in blood sugar and insulin levels, which can worsen PCOS symptoms.
Resistant starch is a type of carbohydrate that acts like fiber and feeds the beneficial bacteria in your gut, which can improve your metabolism and inflammation.
Phytoestrogens are plant compounds that can mimic or modulate the effects of estrogen, a female hormone that is often imbalanced in PCOS.
Furthermore, beans are a type of legume and legumes are good for PCOS.
Because, they can lower cholesterol, blood pressure, and oxidative stress, which are risk factors for heart disease in women with PCOS.
You can eat one to two cups of beans per day safely.
More than that can cause gas, bloating, and digestive discomfort.
Also, you shouldn’t eat beans if you have a bean allergy or intolerance to prevent allergic reactions or digestive issues.
Because, beans contain proteins and sugars that can trigger immune or enzymatic responses in some people.
You can buy fresh, dried, or canned beans in your local market or can order them online.
Always choose beans that are firm, clean, and free of insects or mold.
Because, beans that are soft, discolored, or damaged may be spoiled or contaminated.
You can store dried beans in an airtight container in a cool, dry place for up to a year.
You can store cooked or canned beans in the refrigerator for up to a week or in the freezer for up to six months.
Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing PCOS effectively.
I always recommend my PCOS patients to follow a PCOS-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.