Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Cluster beans, also known as “gavar” or “guar,” might not be the most famous veggies, but they’re a powerhouse of nutrition that you should consider eating. These long, green pods aren’t just delicious; they’re packed with good things that can make you healthier.
https://youtu.be/5PhvOzmLZB0?feature=shared
Packed with Nutrients:
Cluster beans are full of important vitamins and minerals. They have a lot of vitamin C, vitamin K, and various B vitamins. These nutrients help your body fight off illnesses, keep your bones strong, and give you energy.
Fiber Champion:
If you want more fiber in your diet, cluster beans are a great choice. Fiber helps your stomach work well, controls your blood sugar, and keeps you feeling full. That’s helpful if you’re trying to manage your weight.
Good for Your Heart:
Eating cluster beans can help your heart. The fiber in them can lower your cholesterol, which is good for your heart health. They also have potassium, which keeps your blood pressure in check.
Helps Control Blood Sugar:
If you’re worried about your blood sugar, cluster beans might help. They have fiber and don’t make your blood sugar spike, which is important for people with diabetes.
Strengthens Your Bones:
Cluster beans have vitamin K and calcium, which your bones need to stay strong. Eating them regularly can help your bones stay healthy and reduce the risk of bone problems.
Tasty and Versatile:
You can cook cluster beans in many yummy ways. Sauté them, stir-fry them, add them to curries, or even pickle them. They have a mild, slightly nutty taste that goes well in lots of dishes.
A Word of Caution:
While cluster beans are healthy, eating them raw can sometimes upset your stomach. To avoid this, make sure to cook them properly before eating.
Adding cluster beans to your meals is an easy and smart way to get more nutrition and stay healthy. So, next time you’re planning your meals, grab some of these green pods and enjoy the goodness they bring to your plate and your health.
Nutritional content of cluster beans (per 100 grams):
| Nutrient | Amount |
|---|---|
| Calories | 25 kcal |
| Carbohydrates | 5.4 grams |
| Dietary Fiber | 3.7 grams |
| Protein | 2.5 grams |
| Fat | 0.2 grams |
| Vitamin C | 19.5 mg (33% DV) |
| Vitamin K | 47.7 µg (60% DV) |
| Vitamin A | 413 IU (8% DV) |
| Folate | 55 µg (14% DV) |
| Calcium | 55 mg (5.5% DV) |
| Iron | 0.67 mg (8.4% DV) |
| Potassium | 325 mg (9.3% DV) |
| Magnesium | 23 mg (5.7% DV) |
| Phosphorus | 50 mg (7.1% DV) |
Please note that these values are approximate and can vary based on factors such as the variety of cluster beans and how they are prepared.
It’s always a good idea to refer to specific packaging or nutritional databases for precise information.
Cluster beans health benefits:
Digestive Health:
Cluster beans are an excellent source of dietary fiber, which aids digestion, prevents constipation, and supports a healthy digestive system.
Weight Management:
Due to their high fiber content and low calorie count, cluster beans can help you feel full and satisfied, making them a valuable addition to weight management plans.
Heart Health:
The fiber in cluster beans can help lower cholesterol levels, reducing the risk of heart disease. Additionally, they contain potassium, which supports healthy blood pressure levels.
Blood Sugar Control:
Cluster beans have a low glycemic index, which means they don’t cause rapid spikes in blood sugar levels. This makes them suitable for individuals with diabetes or those looking to manage blood sugar.
Bone Health:
Cluster beans are rich in vitamin K and calcium, essential for maintaining strong and healthy bones. Regular consumption can contribute to better bone density and reduce the risk of osteoporosis.
Nutrient-Rich:
They are a good source of vitamins and minerals, including vitamin C, vitamin K, B vitamins, potassium, and calcium, providing a wide range of essential nutrients for overall health.
Versatility:
Cluster beans can be prepared in various delicious ways, such as sautéed, stir-fried, added to curries, or even pickled, making them a versatile addition to a variety of dishes.
Hydration:
Like many vegetables, cluster beans have a high water content, contributing to your daily hydration needs and supporting healthy skin.
Summary
It’s important to note that while cluster beans offer these health benefits, they are most effective when part of a balanced and varied diet.
If you have specific health concerns or dietary restrictions, it’s a good idea to consult with a healthcare provider or dietitian for personalized advice on including cluster beans in your meals.
Cluster Beans Benefits for Skin
Cluster beans, also known as guar or gavar, can be good for your skin in several ways:
- Vitamins for Healthy Skin: Cluster beans contain vitamins like vitamin C and vitamin K, which are helpful for keeping your skin healthy and looking good.
- Fight Skin Aging: The antioxidants in cluster beans can protect your skin cells from damage caused by factors like UV rays and pollution, which can slow down skin aging.
- Skin Hydration: Since cluster beans have a lot of water in them, they can help keep your skin hydrated, preventing dryness.
- Boost Collagen: Vitamin C in cluster beans supports the production of collagen, a protein that keeps your skin elastic and helps prevent wrinkles.
- Reduce Skin Inflammation: These beans may also help calm down skin irritation and redness, making them useful for skin conditions like acne.
- Detoxify Your Body: The fiber in cluster beans can help your body get rid of toxins, which can contribute to clearer and healthier skin.
To enjoy these benefits, think about adding cluster beans to your diet as part of a well-balanced and nutritious eating plan.
Cluster Beans Juice and Its Benefits
Cluster beans, also known as guar or gavar, can be turned into juice, which comes with its own set of potential benefits for your health:
1. Nutrient Boost:
Cluster beans are a good source of vitamins and minerals, and when you make juice from them, you can get a concentrated dose of these nutrients. This can be especially helpful if you have a busy lifestyle and need a quick and nutritious drink.
2. Hydration:
Like many vegetable juices, cluster beans juice is high in water content, which helps keep you hydrated. Proper hydration is essential for overall health and can contribute to healthier skin.
3. Digestive Health:
Cluster beans are rich in dietary fiber, and when juiced, this fiber content can aid in digestion and help prevent constipation. It can provide relief from digestive discomfort.
4. Weight Management:
Drinking cluster beans juice may help you manage your weight. The fiber in the juice can make you feel full, reducing your overall calorie intake.
5. Blood Sugar Control:
Some studies suggest that cluster beans may help regulate blood sugar levels. This can be beneficial for individuals with diabetes or those at risk of developing the condition.
6. Antioxidants:
Cluster beans juice contains antioxidants that can help protect your cells from damage caused by harmful molecules called free radicals. This protection can support your overall health and well-being.
To enjoy these benefits, you can consider adding cluster beans juice to your diet as a refreshing and nutritious beverage.
However, always remember to maintain a balanced diet and consult with a healthcare provider or dietitian, especially if you have specific health concerns or dietary restrictions.
Indian cluster bean
Indian cluster bean, scientifically known as “Cyamopsis tetragonoloba,” is a type of legume native to South Asia, particularly India. It is commonly referred to as “cluster bean” or “guar bean.”
This plant is grown for its pods, which are used as a vegetable in various culinary dishes, especially in Indian cuisine.
Key characteristics of Indian cluster beans include:
- Appearance: Indian cluster bean plants are small shrubs with trifoliate leaves. They produce slender, green pods that grow in clusters, giving rise to the common name “cluster bean.”
- Culinary Use: The pods of Indian cluster beans are the edible part of the plant. They have a slightly bitter taste and a unique, slightly nutty flavor. Cluster beans are used in a variety of Indian dishes, including curries, stir-fries, and pickles.
- Nutritional Value: Indian cluster beans are a good source of dietary fiber, vitamins (such as vitamin C and vitamin K), and minerals (including calcium and potassium). They are low in calories, making them a healthy addition to meals.
- Health Benefits: Consuming Indian cluster beans is associated with various health benefits, including improved digestive health, weight management, and support for heart health due to their fiber content. They are also known for their potential to help regulate blood sugar levels.
- Cultivation: Indian cluster beans are commonly cultivated in India and other South Asian countries. They thrive in warm, tropical climates and are often grown as a summer crop.
Indian cluster beans are a valuable and versatile ingredient in Indian cuisine, contributing to the rich and diverse flavors of regional dishes. They are appreciated not only for their taste but also for their nutritional value and potential health benefits.
Cluster beans for pregnant woman
Yes, pregnant women can eat cluster beans, which are a type of vegetable. They are nutritious and can provide important nutrients needed during pregnancy. However, there are a few things to keep in mind:
- Cook Them Well: It’s important to cook cluster beans thoroughly before eating them. This helps make sure they are safe to eat and easier to digest.
- Don’t Overdo It: Like with any food during pregnancy, it’s a good idea to eat cluster beans in reasonable amounts. It’s best to have a variety of foods in your diet to get all the nutrients you and your baby need.
- Check for Allergies: Some people might be allergic to cluster beans or other legumes. If you’re not sure if you have an allergy or if you feel unwell after eating them, talk to your healthcare provider.
Talk to Your Doctor: It’s always a good idea for pregnant women to talk to their doctor or a nutrition expert for personalized advice. They can help you make the best food choices based on your unique needs and any health concerns you might have.
Difference between cluster beans and green beans
Cluster beans and green beans are both popular vegetables, but they have several key differences:
- Botanical Classification:
- Cluster Beans: Cluster beans, also known as “gavar” or “guar,” belong to the botanical family Fabaceae. They are scientifically known as Cyamopsis tetragonoloba.
- Green Beans: Green beans, also called “string beans” or “snap beans,” belong to the botanical family Fabaceae as well but are classified under the genus Phaseolus. Their scientific name is Phaseolus vulgaris.
- Appearance:
- Cluster Beans: Cluster beans are typically smaller and slimmer than green beans. They have a unique appearance with pods that grow in clusters, which gives them their name.
- Green Beans: Green beans are longer and often have a more uniform, straight shape. They are usually green in color, although some varieties may be purple or yellow.
- Flavor and Texture:
- Cluster Beans: Cluster beans have a slightly bitter and nutty flavor. They are known for their crisp texture when cooked.
- Green Beans: Green beans have a milder, sweeter flavor and a tender texture, especially when young and fresh.
- Culinary Use:
- Cluster Beans: Cluster beans are commonly used in Indian and South Asian cuisine. They are often used in curries, stir-fries, and pickles.
- Green Beans: Green beans are popular in Western cuisines and are often steamed, sautéed, or used in casseroles and salads.
- Nutritional Content:
- Cluster Beans: Cluster beans are a good source of dietary fiber, vitamins (such as vitamin C and vitamin K), and minerals (including calcium and potassium). They are low in calories.
- Green Beans: Green beans are also rich in dietary fiber, vitamin C, and vitamin K. They are known for their high content of folate and provide a range of essential nutrients.
- Geographical Distribution:
- Cluster Beans: Cluster beans are primarily grown and consumed in South Asian countries like India.
- Green Beans: Green beans are more widely cultivated and consumed in Western countries but are also popular in various global cuisines.
In summary, while both cluster beans and green beans belong to the legume family, they differ in appearance, flavor, culinary use, and geographical distribution.
Your choice between the two will depend on your culinary preferences and the type of cuisine you are preparing.
Potential Side Effects of Cluster Beans
Cluster beans are a safe and nutritious vegetable, but there are a few things to be aware of when consuming them:
1. Digestive Discomfort:
Eating a large quantity of cluster beans or undercooked beans can sometimes lead to gas, bloating, or stomach discomfort. To avoid this, make sure to cook them thoroughly.
2. Allergic Reactions:
While rare, some individuals may be allergic to cluster beans or legumes in general. Allergic reactions can vary from mild symptoms like itching or hives to more severe issues such as difficulty breathing. If you suspect an allergy, seek medical help.
3. Oxalates:
Cluster beans contain oxalates, which can increase the risk of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, it’s a good idea to limit your intake of foods high in oxalates, including cluster beans.
4. Medication Interactions:
Cluster beans may interact with certain medications or medical conditions. If you’re taking medication for diabetes or other health issues, consult with your healthcare provider to ensure there are no problems.
5. Pregnancy Considerations:
While cluster beans are generally safe during pregnancy, eating them excessively may cause digestive discomfort. Pregnant women should enjoy them in moderation and ensure they are well-cooked.
To minimize the chances of experiencing these side effects and to enjoy the nutritional benefits of cluster beans, make sure to cook them thoroughly, eat them in reasonable amounts, and be aware of any allergies or specific health concerns you may have.
If you have severe or persistent side effects, consult with a healthcare provider for guidance.
Cluster beans for nerves
Cluster beans, like many vegetables, are a part of a healthy diet that can support your overall well-being, including the health of your nerves. While they don’t have a unique or direct impact on nerves, they contain nutrients that are good for your nervous system.
Here’s how cluster beans can help:
- Vitamin B-complex: Cluster beans have folate, which is a type of vitamin B. Folate is important for nerve function and helps in making substances that allow nerves to communicate with each other.
- Vitamin K: This vitamin is involved in making fats that are essential for the structure and function of nerve cells.
- Calcium: Calcium is needed for nerves to send signals, muscles to contract, and for the release of substances that help nerves communicate.
Eating cluster beans as part of a balanced diet can indirectly support your nerves by providing these essential nutrients.
However, it’s crucial to have a varied diet that includes different types of foods to ensure you get all the vitamins and minerals needed for nerve health.
If you have specific concerns about your nerves, consider talking to a healthcare provider or a nutrition expert for personalized advice.
Culinary Uses:
- Stir-Fry: Sauté cluster beans with a mix of your favorite vegetables, garlic, and spices for a quick and healthy stir-fry. They add a delightful crunch and absorb the flavors of the seasonings.
- Curries: Cluster beans make an excellent addition to various curries and gravies. They blend well with tomatoes, onions, and spices, creating a savory and hearty dish.
- Side Dish: Boil or steam cluster beans until tender, and then toss them with grated coconut, mustard seeds, and a hint of lemon juice for a delightful side dish.
- Pickles: Cluster beans can be pickled, adding a tangy and spicy twist to your meals. They pair wonderfully with Indian bread or rice.
Recipe Ideas:
1. Cluster Bean Curry (Guvar Nu Shaak):
- Ingredients:
- 2 cups cluster beans, chopped
- 1 onion, finely chopped
- 1 tomato, chopped
- 2 cloves garlic, minced
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/2 tsp red chili powder (adjust to taste)
- Salt to taste
- 2 tbsp oil
- Instructions:
- Heat oil in a pan and add cumin seeds. Once they splutter, add garlic and onions. Sauté until onions turn golden brown.
- Add tomatoes and spices (coriander, turmeric, and red chili). Cook until the tomatoes are soft.
- Add cluster beans and sauté for a few minutes.
- Add water, cover, and simmer until the cluster beans are tender.
- Serve hot with rice or roti.
2. Cluster Bean and Coconut Stir-Fry:
- Ingredients:
- 2 cups cluster beans, chopped
- 1/2 cup grated coconut
- 1 tsp mustard seeds
- 2-3 green chilies, slit
- Curry leaves
- Salt to taste
- 1 tbsp oil
- Instructions:
- Steam or boil the cluster beans until they are cooked but still crisp.
- Heat oil in a pan, add mustard seeds, green chilies, and curry leaves.
- Add the cooked cluster beans and sauté for a few minutes.
- Stir in grated coconut and salt, and cook for a couple more minutes.
- Serve as a side dish with rice or Indian bread.
These culinary uses and recipes can help you enjoy the unique taste and nutritional benefits of cluster beans while adding variety to your meals. Explore these options and discover the wonderful flavors of this versatile vegetable.
Cluster beans is heat or cold for body
Cluster beans are generally considered a “cooling” food in some traditional dietary practices. This means that they are believed to have a cooling effect on the body when consumed.
However, it’s essential to understand that this concept of “heat” or “cold” foods in relation to the body is often rooted in traditional beliefs and may not have a direct scientific basis.
In practical terms, cluster beans are a nutritious and healthy vegetable that can be consumed as part of a balanced diet, regardless of their perceived heating or cooling properties.
They provide essential vitamins, minerals, and dietary fiber, contributing to overall well-being.
Whether you consider cluster beans as heating or cooling, their nutritional value and potential health benefits make them a valuable addition to your diet.
Enjoy them in various dishes, and focus on maintaining a balanced and diverse diet for optimal nutrition and well-being.
Cluster beans is good for piles
Cluster beans, due to their high fiber content, can be a helpful part of a diet for people dealing with hemorrhoids (piles). Hemorrhoids are swollen blood vessels in the rectal and anal area, often caused by straining during bowel movements. Here’s how cluster beans can be useful:
- Fiber: Cluster beans are rich in fiber, which can make your stools softer and easier to pass. This can reduce the discomfort and strain associated with hemorrhoids.
- Preventing Constipation: Hemorrhoids are often aggravated by constipation, which makes you strain during bowel movements. Eating fiber-rich foods like cluster beans can help prevent constipation by promoting regular and softer stools.
- Staying Hydrated: Cluster beans, like many vegetables, have a lot of water, which helps keep you hydrated. Staying hydrated is important for maintaining soft stools.
- Drink plenty of water to stay hydrated.
- Consume a variety of high-fiber foods, including fruits, vegetables, and whole grains.
- Avoid or limit spicy and overly processed foods.
- Engage in regular physical activity to promote healthy bowel function.
- Consult with a healthcare provider for personalized advice and treatment options for hemorrhoids.
While cluster beans can be a part of a hemorrhoid-friendly diet, it’s important to remember that managing hemorrhoids involves more than just one type of food.
Drinking enough water, consuming a variety of high-fiber foods, staying active, and seeking medical advice if needed are all part of an effective strategy for dealing with hemorrhoids.
Cluster beans for kidney patients
1. Eat in Moderation:
Kidney patients can have cluster beans, but they should be careful about how much they eat. These beans contain potassium, which should be limited in their diet.
2. Cook Them Well:
Make sure to cook cluster beans thoroughly. Boiling or blanching them can help reduce their potassium content, making them safer for kidney patients to enjoy.
3. Balance Your Diet:
Cluster beans can be a part of a balanced diet for kidney patients. This diet should also include other kidney-friendly foods like low-potassium fruits and veggies, lean proteins, and whole grains.
4. Get Professional Advice:
It’s a good idea for kidney patients to talk to a dietitian or healthcare provider. They can give personalized dietary advice based on the patient’s specific stage of kidney disease and nutritional needs.
5. Keep an Eye on Your Levels:
Kidney patients should have their blood potassium levels checked regularly by their healthcare team. This helps adjust their diet as needed.
In short, kidney patients can include cluster beans in their diet, but they should do so carefully and follow the guidance of a healthcare professional or dietitian.
The amount of cluster beans they eat and their overall dietary plan can vary based on their unique health condition and treatment.
Frequently Asked Questions (FAQs)
1. What are cluster beans?
- Cluster beans, also known as “guar” or “gavar,” are a type of green vegetable. They have slender, crunchy pods and are commonly used in cooking, especially in Indian cuisine.
2. Are cluster beans nutritious?
- Yes, cluster beans are packed with nutrition. They are a good source of vitamins, minerals, and dietary fiber, making them a healthy addition to your diet.
3. What vitamins and minerals are in cluster beans?
- Cluster beans contain vitamins like vitamin C and vitamin K, as well as minerals like calcium and potassium. These nutrients contribute to overall health.
4. How can I use cluster beans in cooking?
- Cluster beans can be used in various dishes, such as stir-fries, curries, and side dishes. They are versatile and can be paired with different spices and ingredients.
5. Can cluster beans help with weight management?
- Yes, cluster beans are low in calories and high in fiber, which can help you feel full and satisfied, making them a good choice for those looking to manage their weight.
6. Are there any side effects of eating cluster beans?
- While cluster beans are generally safe to eat, consuming them in excessive amounts can sometimes lead to digestive discomfort. It’s best to enjoy them in moderation.
7. Can kidney patients eat cluster beans?
- Kidney patients can include cluster beans in their diet but should do so in moderation and under the guidance of a healthcare professional. Cluster beans contain potassium, which may need to be limited in a renal diet.
8. Do cluster beans have any special health benefits?
- Cluster beans may offer benefits such as supporting digestion, contributing to heart health, and potentially helping with blood sugar regulation. However, individual health benefits can vary.
9. Can cluster beans help with hemorrhoids (piles)?
- Cluster beans, as part of a high-fiber diet, may help ease the discomfort associated with hemorrhoids by promoting regular and softer bowel movements.
10. How should I store cluster beans to keep them fresh?
- Store cluster beans in the refrigerator in a plastic bag or container to maintain their freshness. They can stay fresh for several days when properly stored.
Remember that individual dietary needs and responses can vary, so it’s a good idea to consult with a healthcare provider or dietitian for personalized advice on incorporating cluster beans into your diet.
External References:
- “Cluster Beans (Guar) Benefits, Uses, and Side Effects” – Lybrate
- “Nutritional Value and Health Benefits of Guar Beans (Cluster Beans)” – Food NDTV
- “Health Benefits of Cluster Beans (Guar) You Didn’t Know” – Nirogam
- “Cluster Beans: Nutrition, Health Benefits, and Culinary Uses” – Times Food
- “Cluster Beans (Guar) – A Nutrient-Packed Vegetable for Good Health” – TheHealthSite
- “Cluster Beans (Guar Phali) Benefits for Skin, Hair, and Health” – The Times of India
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
Discover more from Health Build-Up
Subscribe to get the latest posts sent to your email.