butyrate boosting black bean brownie ‘magnums’

My loves, you’re in for a treat.

The are good. Like really good. They’re the kind of treat you eat that you can’t stop thinking about for days after. When my boyfriend first tried one, he couldn’t believe just how much they taste like black bean brownies.

What’s more is that their benefits for blood sugar, inflammation, hormones and endo belly pack a serious punch.

So no more delays, let’s get to it.

These Black Bean Brownie Magnums are…

• Packed with blood sugar balancing ingredients to keep inflammation, pain and PMS at bay.

Whilst black beans help create that signature ‘black bean brownie’ taste in this lollies, they’re also a nutritional powerhouse - especially for blood sugar.

Beans contain soluble fibre and resistant starch which have both been shown to help manage blood sugar levels and research has shown that combining black beans with a meal improves the glucose response and prevents blood sugar spikes from high carb foods like rice. This recipe contains naturally occurring sugars from the dates, and some sugar from the dark chocolate (though we’re aiming for a low sugar dark chocolate) and so the black beans in this recipe can help to curb our blood sugar reaction to these sweeter ingredients.

Additionally, other research has shown that black beans can help prevent insulin resistance (pre-diabetes) by beneficially changing the gut microbiome.

Nuts have also been shown to have a positive effect on blood sugar, and whilst less attention has been focused on cashews in the research, they are rich in healthy fats, fibre and protein, which have all been shown to help stabilise blood sugar levels and slow down the uptake of glucose from our food (dates and chocolate, in this case) to our blood stream, preventing blood sugar spikes.

One study found that consuming mixed nuts, including cashews, improved post-prandial glucose and insulin levels (this means how high glucose and insulin rose after a meal) and a meta-analysis found that 3 weeks of mixed nuts, again, including cashews, reduced fasting glucose levels and HbA1c levels (average glucose levels). Finally, cashews have also been shown to improve insulin sensitivity, which can help those of us struggling with insulin resistance.

Now, if you opt for almond butter over cashew butter, then there’s also amazing benefits with them too! Almonds also help to reduce the postprandial (post meal) blood sugar spike in multiple studies, with one study showing 28g of almonds with a high glycemic index meal significantly reduced the glucose spike.

I’ve also included yoghurt, not just for it’s creamy and probiotic benefits, but the additional fat and protein can help to make this recipe both blood sugar stabilising and satisfying, curbing those luteal phase cravings. Additionally, fermented dairy, like yoghurt, has been associated with lower rates of type 2 diabetes and insulin levels, as well as lower glucose and insulin levels

Finally, this recipe is sweetened only with dates, and uses a high percentage dark chocolate for the coating, which is low in sugar (I like to use 90%, which is about 7g sugar per 100g). Dates have a low to moderate glycemic index, which means they shouldn’t cause a dramatic or quick rise in blood sugar.

However, research has shown that individual blood sugar responses vary from person to person, and if you eat a lot of even a low glycemic index food, it may have a greater impact on your blood sugar levels because you’re eating more in one sitting. You can learn about this here.

Therefore, I’ve kept the amounts of dates per lolly to low-moderate levels (one to two) and have added extra support of fat, fibre and protein, to further reduce the blood sugar impact.

So why does any of this matter?

The majority of store bought ice creams, including Magnums, are very high in sugar and are typically classified as ultra processed. Both high sugar foods and processed foods can potentially contribute to more PMS and endo pain.

Keeping blood sugar levels stable also helps to prevent oxidative stress, which leads to more inflammation in the body and may trigger further pain and symptoms. In fact, oxidative stress is higher in people with endo, and it’s a key driver of endo growth.

To add to that, constant blood sugar swings can take their toll on hormones, leading to issues like elevated androgens (think testosterone), which can affect ovulation and cycle length. Blood sugar swings may also cause oestrogen excess or dominance and low progesterone if ovulation is interrupted or stopped entirely.

Additionally, these magnums can help us out with luteal phase cravings. When we’re in our luteal phase, we often experience more blood sugar swings because oestrogen, which dominates in our follicular phase, helps us to regulate our blood sugar response, but is lower in the luteal phase. As a result, we tend to get cravings for sweet foods or foods high in starch. The problem is, these foods keep us on a blood sugar rollercoaster, and raise inflammation levels, resulting in more of those inflammatory symptoms and pain that we’re trying to avoid. This lolly, being low in sugar and rich in fibre, can help us get our fix without the pain triggering spikes.

Finally, blood sugar swings are linked heavily with mood disorders such as depression and anxiety, so if you struggle with low moods in your luteal phase, supporting blood sugar can actually support your mental health!

• Rich in polyphenols to help heal the endo belly.

Polyphenols are types of antioxidants found in certain plant foods that not only reduce inflammation levels and improve overall health, but they are also an absolute favourite food for our gut microbiome, which means that can support our good gut bugs to thrive. Polyphenols can be found in various plant foods, and are particularly high in cashews, almonds, black beans, cacao, vanilla and dates - all featured in this recipe. Yes, you’re indulging in a polyphenol party.

So, how does this benefit us endo folk?

Research is finding a strong correlation between microbiome disturbances and endometriosis development, such as reduced levels and variety of good gut bugs and higher levels of pathogenic (bad, infectious), opportunistic (in high numbers, can cause problems like inflammation) gut bugs, as well as gut bugs linked to elevated oestrogen levels. These microbiome differences have also been associated with higher IL-8 levels, a type of inflammatory cytokine shown to be involved in the development of endometriosis.

Polyphenols are like gut bug boosters - the more we provide to our good gut bugs, the more they grow and outnumber the bad guys. This helps to bring the gut back into harmony, which can improve gut symptoms and intestinal inflammation and whilst we need to do more research, could even help us fight endo.

The good news also continues. Black beans have been shown to increase butyrate. Butyrate is a short-chain fatty acid produced by our gut microbiome, and has been found to be low in people with endo. Butyrate has a range of benefits for endometriosis and gut health (so therefore, can help us tackle endo belly) such as reducing intestinal inflammation, improving insulin sensitivity, preventing leaky gut, promoting the growth of beneficial bacteria and inhibiting the growth of harmful bacteria. But here’s what I find most interesting. Butyrate inhibits our inflammatory immune response to lipopolysaccharides (LPS). LPS are toxins that come from certain bacteria, and have been shown to be heavily involved in endo pathogenesis. The same study that showed an improvement in butyrate with black beans, also showed a reducing in circulating LPS. Mind. Blown.

• Rich in probiotics from the yoghurt to feed the good microbiome.

As we’ve been exploring, people with endo have been shown to have microbiome dysbiosis, with lower levels of some beneficial bacteria and higher levels of pathogenic (bad) or opportunistic bacteria, which can not only fuel IBS symptoms like bloating (a.k.a. the endo belly), but also inflammation.

The yoghurt in this recipe (providing you buy one with live cultures) offers probiotic benefits, even when frozen. Probiotic foods provide us with more beneficial bacteria, to help top up and diversify our own. Given the strong connection between endo and the microbiome, it’s important for us to introduce new and varied bacteria through various probiotic sources, so that we can build up our healthier bacteria, but also outcompete the pathogenic and opportunistic bacteria (such as e.coli and klebsiella).

Don’t worry if you don’t eat regular dairy yoghurt, there are alternatives in the notes below!

• High in multiple hormone supportive nutrients

According the AI (and I’ve checked the numbers multiple times!), each lolly offers around 50% of your magnesium, 35% of your zinc RDA, 25% of your folate RDA, 20% of your iron RDA, 20% of your vitamin B6 RDA and 15% of your calcium RDA. Even if the numbers aren’t quite so high as AI predicts, these foods are nutrient rich, so will be providing your with a hefty dose per serve.

Research has shown magnesium to be an effective treatment in preventing dysmenorrhea (period pain) because it reduces inflammatory prostaglandins that are the drivers of both endo and period pain. One study showed that six months of magnesium treatment reduced prostaglandin F2a by over half!  In fact, in recent research, magnesium is being explored as a dietary treatment for endo and a higher intake of magnesium rich foods was associated with a lower risk of endo. Additionally, magnesium helps to regulate our sex hormones, and as result, is a recognised treatment for preventing PMS.

Low levels of zinc have been linked to endo, and research has shown it can significantly reduce period pain thanks to its anti-inflammatory benefits. It additionally supports follicle development and ovulation, while deficiency has been linked to infertility.

Iron deficiency is extremely common in general, but even more so in people with heavy menstrual bleeding. Iron plays a major role in preventing fatigue, and yet many of the clients who I work with, come to me with significantly low levels due to having SIBO, avoiding red meat, heavy periods or other reasons. Supporting healthy iron absorption and intake is a key part of beating endo fatigue and recovering from heavy blood loss, and low levels can cause brain fog, extreme tiredness, heart palpitations, dizziness, muscle weakness and depression to name a few.

Low levels of calcium have been repeatedly associated with increased PMS symptoms and research has shown that treatment with calcium supplements can reduce the syndrome and even period pain because low levels of calcium can cause more contractions. Calcium may also be a supportive option for PMDD.

B6 is one of the most important B vitamins for balanced hormones as it supports progesterone production and oestrogen metabolism. Additionally, research has shown that B6 treatment can help reduce PMS, especially the mood challenges that can come with the syndrome.

Folate is crucial to ovarian function and ovulation, and low folate levels can cause irritability, mood swings and fatigue, and fertility problems.

• A great protein booster thanks to the yoghurt, black beans and cashew butter.

Protein is an essential macro for helping to us balance blood sugar, as well as keeping us full and satisfied. Often when we reach for a Magnum, it’s not exactly something that fills us up and satisfies us for a few hours - in fact, the blood sugar rollercoaster it can put us on, can often drive us to crave more sugar.

Most Magnums contain 1-2g of protein in them, these lollies contain around 12-15g of protein, so can help us fill full, manage cravings and blood sugar, and can also help us to reach a healthy amount of protein for the day.

Protein, especially as age and for cyclical bodies, becomes even more important during menopausal years, when bone density can decline. Building muscle is one of the key ways to keep our bones healthy, but we need adequate protein to build muscle - and who wouldn’t want to get there with a little sweet treat?

Important notes to help you tailor this recipe to your own body and needs (and tastebuds!)

Blood sugar and dates per lolly

The extra date per lolly provides the salted caramel option. If you’re being careful with blood sugar at present, or your period is due and you’re trying to keep sugar to a lower amount to keep inflammation at bay, you may want to skip the extra date, as it tips this recipe into the higher end of a moderate glycemic load.

Again, this is not a high glycemic recipe, and it’s bulked out with fat, fibre and protein and some amazing blood sugar balancing ingredients like black beans, so that extra date is unlikely to be an issue. But I always want what’s best for my readers, so if you’re prone to blood sugar swings or find you flare more around your period with a higher sugar intake, you can take that extra precaution here.

Remember, dates aren’t ‘bad’ because they’re a fruit or have sugar - they’re loaded with hormone supportive minerals and nutrients, fibre and polyphenols, I am just being extra mindful here for those who are sensitive.

How to make these lollies low FODMAP

These lollies are not low FODMAP mainly due to the cashew butter, but also due to the chocolate and potentially, the type of yoghurt you use and the amount of dates you choose to use.

If you find this recipe bloats you, you can make some tweaks to reduce the level of FODMAPS.

Swap the cashew butter for a lower FODMAP option, such as almond or sunflower seed butter, which are low FODMAP at 20g per serve. It may change the flavour slightly, but will still be delicious and most of the time, all nut butters work for brownie recipes.

Using just one date vs two per lolly will also keep you within low FODMAP ranges.

You can also get hold of mini magnum lolly moulds, and make half portion sizes, so you have 9-10 instead of 5-6, this will make the dark choc well within low FODMAP ranges (20g), as well as the almond or sunflower seed butter.

Finally, Greek yoghurt is only low FODMAP at serves of 23g, so you may do better with the smaller lolly moulds, or lactose free (170g is low FODMAP) or coconut yoghurt (149g).

Making these dairy free

Research shows that about half of people with endo may experience improvements in pain and symptoms with the removal of dairy.

If this is you, look for a good quality Greek yoghurt alternative that has live cultures in it and minimal ingredients, as many dairy free alternatives are ultra processed or do not have beneficial bacteria in them, which doesn’t benefit gut health!

Good brands in the UK are Nush and Coyo, you could also look for lactose free options, which may be better tolerated.

Keep in mind if you opt for a coconut based cream cheese, the protein levels will be lower. Additionally, the nut based yoghurts may be higher in FODMAPS (see above for low FODMAP versions).

Further resources

If you’re struggling with your endo nutrition or gut health, you might find my courses and one to one coaching helpful. You can find out more here. I’ve also got endless podcast episodes on gut health and blood sugar.  

To understand more about the low FODMAP diet, start here.

butyrate boosting black bean brownie ‘magnums’

Method:

• Blend all the ingredients in a food processor or blender until smooth. Don’t worry if you have tiny flecks of chocolate, dates and black beans - this actually helps to create some of that brownie vibe, but do get the ice cream as smooth as you can with the food processor you have.

• If your dates are particularly hard or you know your food processor doesn’t do well blending them, soak in hot water for 5 minutes.

• Pour into your lolly moulds.

• If you’re making the salted caramel version, take one date per lolly and cut into small chunks, then sprinkle well with salt. Scatter over each lolly and gently push/stir in with the end of a teaspoon to prevent spillage. You can do this step once the ice cream is blending, but you’ll probably want to see how many lollies this makes for you in order to know how many dates to use (will vary depending on the lolly mould you have).

• Freeze overnight.

• The next day, gently melt the chocolate and coconut oil over a double boiler and cover a chopping board with baking paper.

• Decant into a narrow drinking glass (but wide enough to dip the lolly in) and one by one, dip the lollies. You may need a spoon to fill in some gaps. Hold the lolly over the chocolate for a few seconds, to allow the excess to drip off.

• Alternatively, hold the lollies over the melted chocolate, in the bowl it was melted in, and with a spoon or silicone spatula, coat the lollies, whilst rotating them, to ensure even coverage.

• The chocolate should harden as it hits the lollies, once it’s fairly set (as in, no longer dripping), place each one down onto the chopping board, and return to the freezer for an hour or so to firm up.

• Enjoy!