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 Benefits of Guar, Gavar, Cluster Beans

Benefits of Guar, Gavar, Cluster Beans

Guar is known as, gavar, gavarfali, cluster beans etc. with its scientific name being Cyamopsis Tetragonoloba. Young, fresh guar have a narrow and long body with tiny pods. They must be picked when young and tender as it becomes woody, fibrous and hairy as it matures and becomes inedible. 



Gavarfali ki Subzi ( Rajasthani)Gavarfali ki Subzi ( Rajasthani)

It is quite native to India and widely used in Maharashtra, Rajasthan and Andhra Pradesh. Once bought, store Gawar refrigerated in a paper bag preferably. Avoid storing in plastic bags, as that might hasten spoilage due to trapped moisture. 

6 Health Benefits of Guar (Gavar)

1. Achieves Blood Sugar Targets : Good for Diabetes

Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabetics. They can safely be included to a diabetic meal. With about 10 g of carbs per serving, you can have it in the form of Gavarfali ki Sukhi Subzi. Also read more about Glycemic Index and Glycemic Load. 

Gavarfali ki Sukhi Subzi Gavarfali ki Sukhi Subzi

2. Maintains Weight : Good for Weight Loss

Guar is a vegetable with absolute low calorie count. By offering just 16 calories in a cup, this vegetable should be on top of the list for those on low carb diet and weight loss diet. And why only obese people? It’s a healthy addition to anyone’s diet. Certainly try and include it once a week to your meals. 

3. Contains Reasonable amounts of Protein, Calcium and Phosphorus : Good for Bones

You need protein, calcium and phosphorus to maintain the strength of your bones. Cluster beans is a vegetable which provides all these 3 nutrients. Along with dairy products include guar too for your bone health. Check out a few Calcium Rich Breakfast, Calcium Rich Salad and Raitas, Protein Rich Snacks and High Protein Drinks. 

 

4. Reduces Blood Cholesterol : Good for Heart & Hypertension

The ability of guar to show hypercholesteremic effect is due to the presence of high fiber. They reduce the bad cholesterol (LDL) and total cholesterol and thus keep the levels under check. The fiber also has the ability to lower blood pressure from this sabzi. Both of these together benefit the heart. Moreover the high amount of folate (144 mcg / cup) in it also helps to prevent the heart from various cardiovascular complications. Gavarfali with Bajra Dhokli is full of fiber and healthy for heart.

Gavarfali with Bajra Dhokli

Gavarfali with Bajra Dhokli

5. Aids in Digestion : Good for the Gut

Fiber from guar shows it magic once again. It helps to remove the unwanted toxins from our stomach and thus relives digestion related trouble - constipation. You can gain 3.5 g of fiber from Gavar Pumpkin Vegetable. Learn more about 7 Foods to be Avoided for Constipation.

Gavar Pumpkin Vegetable

Gavar Pumpkin Vegetable

6. Loaded with Folate : Good for Pregnancy

Folate rich diets and tablets are often recommended to women by gynecologists during the Preconception stage as well as the first trimester of Pregnancy. This is because Folate is a must for brain development of the fetus. If you are in that stage, consider including guar to your diet for sure. Include it in the form of Gavar aur Masoor ki Dal, which apart frm being a good source of fiber is also rich in fiber and would further assist in avoiding constipation, which is also a common complaint of pregnant women. 

Gavar Aur Masoor ki DalGavar Aur Masoor ki Dal

Key Takeaway

Guar helps to improve bowel movement, manage blood pressure and cholesterol, avoid spike in blood sugar levels and is also beneficial during gestation too. While a cup of guar once or twice a week is surely recommended to gain its benefits, it is recommended to not go overboard too. Exceedingly excess amount of fiber can absorb more water and can cause other stomach and gut related problems. 

This is a very nourishing vegetable and can be added to various diet plans, thus quite famous amongst nutritionists and dietitians. It’s a pack of nutrients which carries umpteen health benefits. Here are a few of them listed below. 

Nutritive Information for Guar (Gavar), Cluster Beans :

½ cup of chopped guar is about 100 grams

RDA stands for Recommended Daily Allowance.

Energy - 16 calories

Protein – 3.2 g

Carbohydrate – 10.8 g

Fat – 0.4 g

Fiber – 5.4 g

See full nutritional details of Guar (Gavar), in Guar (Gavar), Cluster Beans glossary click here.

Cooking Healthy with Guar (Gavar)

Guar is one such vegetable which finds its presence in Indian cuisine mostly in the form of subzis. Try our variety of subzis shared below unquestionably. But also don’t miss out on trying the irresistible dal made using gavar. 

1. Gavarfali ki Subzi

Gavarfali ki Subzi

Gavarfali ki Subzi

2. Gavar Pumpkin Vegetable

3. Panchmel ki Subzi

Panchmel ki Subzi

Panchmel ki Subzi

4. Gavar aur Masoor ki Dal

Benefits Of Guar Gavar Cluster Beans



1.

Recipe Image
panchmel ki sabzi recipe | 5 vegetable sabzi from Rajasthan, Gujarat | healthy dry panchmel vegetable | with 25 images. panchmel ki sabzi is a dry sabzi made from 5 vegetables. Learn to make healthy panchmel vegetable. Panchmel is a district in Gujarat bordering Rajasthan. But the word "panchmel" has been commonly used to denote a combination of five ingredients as used in panchmel ki sabzi. A judicious mix of five vegetables - gavarfali, chawli, capsicum, cucumber and carrots -constitute the panchmel of this mouth-watering panchmel ki sabzi recipe. Tossed in aromatic spices, this dry panchmel ki sabzi preparation tastes fantastic when served with rotis or bhakris. Another distinct feature of this healthy dry panchmel vegetable and that of Rajasthani cooking is the use of amchur (dried mango powder) which enhances the tangy flavours of a dish in the absence of curds and tomatoes. With only 61 calories for panchmel ki sabzi is perfect for a healthy Indian lunch. Enjoy panchmel ki sabzi recipe | 5 vegetable sabzi from Rajasthan, Gujarat | healthy dry panchmel vegetable | with step by step photos,

2.

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gavar aur masoor ki dal recipe | guvar masoor dal for constipation in pregnancy | masoor gavar dal | with 28 amazing images. This gavar aur masoor ki dal is a wonderful dish to have during pregnancy because cluster beans are one of the best sources of fibre amongst vegetables. Learn how to make gavar aur masoor ki dal recipe | guvar masoor dal for constipation in pregnancy | masoor gavar dal | gavar masoor dal is a hearty and flavorful Indian lentil dish that combines the earthy taste of cluster beans (gawar) with the richness of red lentils (masoor dal). Gavar (cluster beans) is an excellent source of dietary fiber. Fibre adds bulk to your stool, making it easier to pass and preventing constipation. Masoor dal (red lentils) is a good source of protein, which is important for a healthy pregnancy. Both gavar and masoor dal are packed with essential nutrients like folate, iron, and minerals, which are beneficial for both mother and baby. Combine this tasty dish with hot phulkas or steamed rice to make a healthy and satiating meal. For a change, you can replace masoor dal with yellow moong dal also, and follow the same recipe. pro tips to make gavar aur masoor ki dal: 1. Cut the gavar into small, bite-sized pieces for even cooking. 2. Sprinkle with fresh cilantro and a squeeze of lemon juice to enhance the flavour of the dal. 3. For smooth and creamy dal, whisk the cooked dal using a whisk. Enjoy gavar aur masoor ki dal recipe | guvar masoor dal for constipation in pregnancy | masoor gavar dal | with detailed step by step photos.

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