Soybeans are gaining global attention, as research shows that consuming them can reduce cardiovascular diseases, cancer, osteoporosis, and menopausal symptoms.
Excessive consumption may lead to flatulence
Overconsumption of soybeans might cause bloating and frequent flatulence. Yet, beans are a “superfood” that should not be overlooked; they are rich in protein, complex carbs, and various nutrients. Meanwhile, black beans are often recommended to people worried about hair loss. However, while black beans are incredibly nutritious, they do not prevent hair loss. The claim that “black beans help with hair loss” exaggerates that “black beans are good for hair health.”
Black beans contain many phytoestrogens, which act similarly to estrogen. The phytoestrogens in black beans inhibit 5-alpha-reductase and dihydrotestosterone, which are causes of male pattern baldness, and promote better blood circulation to the scalp. They also contain polyphenols, lysine, and other ingredients that promote a healthy scalp.
However, black beans are more of a preventive measure than a cure, as their effects are only helpful in maintaining the hair of people who have not yet started experiencing hair loss. Those who have begun losing their hair will not see less hair fall or increased hair density by consuming black beans.
Good for health, including protein intake
At the 2018 International Phytonutrient Symposium, Professor Hitoshi Asada from Kobe University presented the idea that black beans are rich in various bioactive compounds. Polyphenols, nearly absent in yellow beans, are present at about 90 mg per gram of black bean skin. Among them, procyanidins, exceptionally high in black beans, are known to strengthen the cardiovascular system.
Black beans contain 40.99g of protein per 100g, which is beneficial for protein intake. A Wake Forest University study of 2,066 adults over 70 found that people who consumed more protein maintained muscle mass for longer. There is no need to drink excessively; about 1.0 to 1.2g of protein per kilogram of body weight daily is sufficient.
However, due to the fiber and oligosaccharides in beans, consuming too many can lead to bloating and frequent flatulence. Additionally, soy protein can cause allergic reactions.
Air Force crews in the United States, the United Kingdom, and other countries avoided “baked beans,” a common military ration. The main ingredient in baked beans, white kidney beans, contains many oligosaccharides, which cause gas production when they reach the intestines after digestion.
At high altitudes, where air pressure decreases, intestinal gas expands, releasing much flatulence. In severe cases, gas expansion can result in the release of both gas and stool. This is why the Air Force avoided eating baked beans, as they made using the bathroom on flights difficult.
Excessive consumption of black beans can also lead to side effects. Beans are high in fiber, which is not fully digested in the stomach and reaches the colon. Gut microorganisms’ decomposition process generates a large amount of gas, which can have an incredibly unpleasant odor.
Moderation is key, even with superfoods
Proteins contain a high amount of sulfur, and when high-protein foods break down in the intestines, gases containing sulfur, such as hydrogen sulfide, are produced. Sulfur smells like rotten eggs, so the more black beans you consume, the stronger the gas odor produced.
After consuming beans (soybeans) or foods containing soy ingredients, such as soy milk, it can be difficult to distinguish whether symptoms like abdominal pain, bloating, and diarrhea are due to an allergy to soy or reactions to certain substances.
While these symptoms typically appear in infants, they can also occur in adults. Gastrointestinal symptoms are common, but skin rashes may also occur. Other symptoms, such as headaches, dizziness, heart palpitations, or chest tightness, may occur, but it is difficult to confirm whether these symptoms are caused by food.
Unfortunately, there is no definitive treatment for this yet. If symptoms are severe, avoiding foods containing soybeans or soy ingredients is best.
Dr. Mopelola Adeyemo, from UCLA’s medical school, suggested soaking dry foods overnight to remove the compounds that produce gas. Adding digestive-friendly herbs to meals can also be helpful.
