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5 Healthy Grains that Support Your Hormone Balance

Plus recipes to inspire you in the kitchen

Whole Grain on Bowls

Did you know there are at least 21 different types of edible grains

Yet, most food we consume in the West is made up of just two types – flour and rice – both of which have been processed and refined to contain little of their original nutritional value. 

Many people chow down on these refined grains without a second thought. Unfortunately, these foods (think white rice, white bread, pasta, and pastries) might be causing some sneaky hormonal chaos.

Read on to find out why experimenting with a variety of grains can help set your hormone balance right.

Refined Grains and Hormone Imbalances: What’s the Link?

The difference between disruptive grains and hormone-healthy grains all comes down to processing. When any grain goes through processing to become refined or “white,” it loses all its beneficial components, like natural fibers and nutrients. As a result, two common hormone-disrupting processes occur:

  • Blood Sugar Spikes
    When grains are processed (like white rice or white flour), the bran and germ are removed. This also removes the fiber, iron, and B vitamins along with it. What’s left is the starch, which alone has a high glycemic index.

    Foods with a high glycemic index cause a rapid spike in blood sugar levels, which then triggers an insulin response to bring blood sugar back to normal. Over time, this cycle of spiking and crashing blood sugar can lead to insulin resistance, a condition that is closely linked to hormonal imbalances.
  • Inflammation and Gut Imbalance
    Along with blood sugar spikes, refined grains can also increase inflammation in the body, which is another known cause of hormonal imbalances. Chronic inflammation is associated with conditions like insulin resistance, as well as changes in the gut microbiome.

    The more processed a food is, the more likely it is to alter the bacteria that live in the gut. A diet high in processed foods tends to negatively impact the microbiome, as well as the immune system (and therefore trigger the inflammatory response) since most immune cells live in the gut.

At Moringa Natural Health, we offer customized diet plans that cater to your unique body type and digestive system, aiming to reduce blood sugar spikes, inflammation, and hormone imbalances. If you’re similar challenges or simply seeking a more strategic nutrition approach, we’re here to guide you! Schedule your free appointment with Dr. Fernandez today!


Healthy Grains for Hormonal Harmony

Refined grains – and even certain whole grains, like wheat – can be linked to hormone imbalances and a range of other health issues. But healthy carbohydrates are necessary nutrients to fuel our brains and bodies. So, which grains are the healthiest to eat for hormone balance?

  1. Buckwheat
    Buckwheat is a gluten-free grain with a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. Rich in fiber, vitamins, and minerals, buckwheat supports digestive health and can even help you manage your weight.
    Try it: Buckwheat Pancakes
  2. Quinoa
    Quinoa is a power grain. It is a complete protein source, gluten-free, and packed with nutrients. Its complex carbohydrates contribute to steady blood sugar levels, preventing the rapid spikes associated with refined grains. Additionally, quinoa helps reduce belly fat and support hormonal balance.
    Try it: Hormone-Balancing Quinoa Salad
  3. Einkorn Wheat
    Einkorn is an ancient wheat variety, loved by those with gluten sensitivities. While it is technically wheat, it contains a simpler gluten structure that is easier to digest for some individuals compared to modern wheat. This makes it a potential alternative for those with gluten sensitivities, or anyone looking for a healthier way to enjoy bread and pasta without spiking their blood sugar or wrecking their hormones.
    Try it: Crusty No-Knead Einkorn Bread
  4. Oats
    Whole oats (not the instant kind with sugary flavorings) are a great source of soluble fiber. This fiber helps stabilize blood sugar levels, enhance digestion, and promote a feeling of fullness and satiety (great for those trying to lose weight). Oats also contain several nutrient compounds that support hormonal health.
    Try it: Hormone-Balancing Overnight Oats
  5. Brown Rice
    If you love Asian cuisines but struggle with hormone balance, brown rice can be a great alternative to traditional white rice. While white rice is relatively low in nutrients (and high in carbs), brown rice offers tons of fiber, vitamins, and minerals. The whole rice grain digests slower than processed white rice, which gradually releases glucose into the bloodstream and keeps blood sugar – and hormones – balanced.
    Try it: Creamy Coconut Curry Rice with Vegetables

At Moringa Natural Health, we offer customized diet plans that cater to your unique body type and digestive system, aiming to reduce blood sugar spikes, inflammation, and hormone imbalances. If you’re similar challenges or simply seeking a more strategic nutrition approach, we’re here to guide you! Schedule your free appointment with Dr. Fernandez today!


Experiment with Hormone-Healthy Grains

Swapping refined grains for more wholesome whole grains is a great way to reduce the blood sugar spikes and inflammation that can contribute to hormone imbalances. 

But, nutrition is more than just eating “health foods.” The best way to fuel and nourish your body is through an individualized approach to diet. At Moringa Natural Health Center, we help you discover the foods and diet plans that work best for your unique body type and digestive system. 

If you’re experiencing hormone imbalances or digestive issues, or just want a more strategic way to nourish your body, our team is here to help! 

Request an appointment or call our office at 623-266-0059 to learn more about our natural approach to healthy hormone balance.

Much love, 

Dr. Lena Fernandez

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