Top 9 Benefits of Cluster Beans (Guar Phalli)

Certain vegetables may not look appealing, but they certainly offer significant health benefits. One such is cluster beans or guar phalli.

Kids, especially, make excuses to eat this versatile yet nutritious vegetable. However, it can be an excellent addition to their diet for improving their holistic health.

It is a super food and a powerhouse of nutrients like fibre, calcium, iron, and many vitamins, like A, B, and C.

Our bodies need all these essential elements for various reasons, which we will cover in this article today.  

Let’s learn the excellent health benefits of including this green vegetable in our diet plans.

What are Cluster Beans?

Cluster beans or gaur phalli are scientifically called Cyamopsis tetragonoloba and are leguminous plants belonging to the Fabaceae family (the family of legumes, beans, and peas).

They are commonly available in Indian markets and have green pods with tiny oval seeds.

As per Ayurveda, its seeds have significant medicinal properties. The crushed endosperm of cluster bean seeds extracts guar gum, a gel-forming, soluble fibre.

This soluble fibre is said to have many health benefits, so it is advised that these beans be eaten with their seeds ^[1].

Nutritional Profile of Cluster Beans

Listed below is the nutrient profile of these green beans per 100 grams of serving ^[2]:

Health Benefits of Cluster Beans

There are many health advantages of cluster beans, some of which are listed below:

#1. Digestive Health

The fibre in these beans may support digestion by providing sufficient roughage ^[3]. Rich sources of water-soluble dietary fibre facilitate better food digestion and lessen the likelihood of intestinal issues.

Do you know it is easy to check for the fibre content in any vegetable? My meal plan by Aashirvaad lists different food items with their fibre ratio. Do check it out.

A diet high in fibre may help people address constipation by increasing stool volume and facilitating waste removal from the intestines.  

Its juice may help prevent stomach ulcers by strengthening the gut mucosal barrier and protecting intestinal tissues.

This may protect the digestive system from bacteria and toxins leading to ulcers and inflammation.

If you want to know more about your digestive health, take a two-minute digestive quotient test.

#2. Heart Health

The gaur gums in the seeds of these beans have demulcent and mucilaginous properties that may help improve heart health.

These properties may efficiently lower high blood pressure and cholesterol levels ^[4].

The fibre content of this vegetable may also support the enhancement of heart functions. Heart health benefits may come from a a healthy fat diet, higher in protein and fibre, and low in calories, like these beans.

#3. Immune Health

Guar beans contain vitamin C, an essential nutrient that may boost the immune system ^[5]. Additionally, vitamins A, K, and folate may help slow the damage caused by ageing.

These beans are also rich in many antioxidants that may help fight oxidative damage and reduce the chances of chronic illnesses.

Vitamin C may also help protect against common colds and coughs, boosting immunity.

#4. Skin and Eye Health

Cluster beans have a good amount of vitamins A and C that may help improve skin health ^[6].[Ma1]  Vitamin C may help promote collagen production.

This collagen may help to maintain healthy skin, reduce wrinkles and fine lines, and prevent premature ageing.

Moreover, the antioxidants may help protect the skin from damage caused by free radicals.

#5. Bone and Teeth Health

Including these in your diet may also support bone health as they are loaded with iron and thus prevent iron deficiency anaemia.

Besides, it also has calcium that may be helpful in fortifying bone health ^[7]. Vitamin C present in them may also help strengthen the bones.

Moreover, these beans are an excellent source of phosphorus that may support the reinforcement of bones.

Hence, these beans may be excellent for promoting overall bone wellness.

#6. Improve Blood Circulation and Anti-inflammatory

Guar beans may also support the production of haemoglobin. It is because of the iron content that may compensate for the lack of blood in the body.

Besides, the phytochemicals present in them may aid in increasing the blood’s oxygen-carrying capacity, improving blood circulation ^[8]. Guar Phalli is also anti-inflammatory, which can help in several things, including athletic training recovery, pain management due to aging, and overall heart health.

#7. Weight Management

By incorporating these beans into your diet, you may fulfil your weight management goals. The protein and high fibre ratio of these beans may promote satiety.

It may also keep you full and reduce overall fat and calories. Thus, it is an excellent choice for people looking for weight management options ^[9].

#8. Diabetes Management

Cluster beans provide glyconutrients, which may help regulate blood sugar levels and improve metabolism ^[10].

Gawar Phali is an excellent source of dietary fibre, which may slow down the bloodstream absorption of sugar and the rate of digestion.  

This may lessen the chance of blood sugar increases following meals and assist in controlling blood sugar levels.

#9. Good for Maternal Well-being

Women need different minerals and vitamins during pre and post-pregnancy. These beans are an excellent source of folic acid that may help fill up the deficiencies of vitamins and minerals.

This folic acid may also prevent the problems faced during childbirth and pregnancy ^[11].

Even though this vegetable may be great for pregnancy, it is essential to check with a dietician before including it.

Cluster Beans Recipe

Ingredients:

• Cluster beans – 250 grams
• Water – ¾ – 1 cup
• Onions – 2 chopped
• Green chilli – 1
• Oil – 1 – 2 tablespoons
• Mustard – ¼ teaspoon
• Jeera seeds – ½ teaspoon
• Curry leaves – 1 spring
• Ginger garlic paste – 1 teaspoon
• Red chilli powder – ½ to ¾ teaspoon
• Garam masala – ¾ – 1 teaspoon
• Salt – as per taste

Method:

• Rinse the beans, cut one end of them, and if needed, take the string by pulling it lengthwise.
• Cut them into small pieces, add them to the bowl, and cover with water.
• Keep the bowl in a pressure cooker and cook until three whistles.
• Heat oil, add mustard and jeera seeds.
• Once splutter, add onion, curry leaves, and chillies.
• Saute until deep brown.
• Add ginger garlic paste and saute for 60 seconds.
• Add garam masala, red chilli powder, turmeric, and salt.
• Add the beans with the stock to this masala.
• Stir, cover, and cook on medium heat until all the water evaporates.
• Add Aashirvaad Svasti pure ghee and serve with rice or roti.

How to Select and Store Cluster Beans

When choosing these beans, ensure the pods are bright green and firm, showing no signs of wilting or browning.

They can remain good for 3-4 days in the refrigerator and should always be cooked before eating.

To prepare, just give the pods a quick wash under the water, trim off the tips and tails, and chop them into little pieces.

Side Effects of Cluster Beans

People who may not be used to eating fibrous food may have gastrointestinal issues after eating guar beans.

Overeating these beans may generate flatulence, leading to abdominal discomfort.

Even though they are a source of gur gum, when ingested often, they may absorb water excessively and expand up to 20 times its usual size.

This may cause choking in the small intestine or esophagus.

Final Thoughts

Including these beans in your diet may have a substantial positive impact on your general health and well-being.  

They may be an excellent option for anyone trying to increase their nutrient intake because of their high nutritional profile and adaptability in the kitchen.  

The advantages of cluster beans are numerous and include everything from supporting intestinal health to helping with diabetic control.

Accept this underappreciated yet potent vegetable to lead a more balanced, healthier life.

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