Gawar Phali, sometimes called cluster beans or guar beans, is a versatile and nutrient-rich vegetable that has long been a staple of many cultures’ traditional meals. This inconspicuous legume is a useful complement to any balanced diet since it offers many health advantages. Cluster beans have established themselves as a superfood deserving of attention thanks to their rich nutritional composition and potential function in controlling several health issues.
Health Benefits
- Rich in Dietary Fibre: Cluster beans have a high amount of dietary fibre, which helps with digestion, encourages regular bowel movements, and prevents constipation. Fibre is beneficial for people trying to manage their weight since it also promotes a feeling of fullness.
- Vitamins and Minerals: Cluster beans are a wonderful source of vitamins and minerals for optimum health. Vitamin C strengthens the immune system, promotes collagen production, and functions as an antioxidant, shielding cells from harm. The nutrient folate is essential for cell division and supports a healthy pregnancy. The presence of potassium promotes cardiovascular health and aids in maintaining healthy blood pressure levels.
- Blood Sugar Regulation: Cluster beans have a low glycemic index, which means that they cause blood sugar levels to rise gradually and steadily. For those who have diabetes, this can be very helpful in efficiently managing their blood sugar levels.
- Bone Health: Magnesium and calcium are essential for maintaining healthy bones. Cluster bean calcium helps to build and maintain healthy bones, whereas magnesium promotes calcium absorption and increases bone density.
- Heart Health: Dietary fibre, potassium, and magnesium are all included in cluster beans and may help to maintain a healthy heart. While potassium and magnesium assist in the control blood pressure, fibre lowers cholesterol levels, lowering the risk of cardiovascular illnesses.
- Digestive Health: The dietary fibre in cluster beans encourages the development of good gut bacteria, supporting a healthy gut. This can help keep the digestive system balanced and lower the risk of gastrointestinal illnesses.
- Anti-inflammatory Properties: Cluster beans include chemicals with anti-inflammatory qualities, which may help to lessen health problems brought on by inflammation.
- Antioxidants: Cluster bean phytonutrients, including vitamins A and C, work as antioxidants to combat the body’s damaging free radicals. This may lessen the risk of chronic illnesses and delay the ageing process.
- Weight control: Cluster beans are a great addition to diets for weight management because of their low-calorie and high-fibre content. They give you a fullness sensation without adding a lot of calories.
Nutritional Profile
Cluster beans contain a wealth of vitamins, minerals, and dietary fibre, making them a potent source of vital nutrients. 100 grammes of cluster beans is a normal serving size and includes roughly:
- Calories: 15
- Carbohydrates: 3.6 grams
- Protein: 1.7 grams
- Dietary Fiber: 2.6 grams
- 460 IU of vitamin A, or 9% of the daily required amount
- 19.5 mg of vitamin C (33% of the daily required amount)
- 88 mcg (22% of the daily recommended dose) of folate (vitamin B9)
- 204 milligrammes of potassium
- 9% of the daily recommended intake for iron is 1.7 mg.
- 130 mg of calcium (13% of the daily required amount)
- 39 mg of magnesium is 10% of the daily required amount.
