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.
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.
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. Also read more about Glycemic Index and Glycemic Load.
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.
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. Learn more about 7 Foods to be Avoided for Constipation.
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. They are rich in fiber too, which would further assist in avoiding constipation, which is also a common complaint of pregnant women.
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.