Cluster beans, popularly known as guar or gawar phali in India, are a staple vegetable in many regional kitchens. While they might not always steal the spotlight, these green pods are packed with nutritional value and therapeutic benefits.
Scientifically known as Cyamopsis tetragonoloba, cluster beans are primarily cultivated in parts of India like Rajasthan, Maharashtra, and Andhra Pradesh.
These long, slender beans come with a slightly bitter taste, but don’t let that fool you. They’re loaded with dietary fiber, plant compounds, essential minerals, and vitamins that play a crucial role in supporting health.
Whether you’re looking to improve digestion, manage weight, or boost heart health, cluster beans can be a valuable addition to your plate.
Let’s explore some science-backed and traditional benefits of cluster beans that make them worth including in your regular meals.
Nutritional Value
Here’s the nutritional value of cluster beans (Guar or Gawar) per 100 grams based on the Indian Food Composition Tables (IFCT):
- Energy: 39.4 kcal
- Protein: 3.55 g
- Fiber: 4.83 g
- Carbohydrates: 4.91 g
- Sugars: 0.12 g
- Thiamine (B1): 0.05 mg (4% Daily Value (DV))
- Niacin (B3): 0.71 mg (4% DV)
- Pantothenic Acid (B5): 0.35 mg (7% DV)
- Vitamin B6: 0.12 mg (7% DV)
- Biotin: 5.35 mcg (18% DV)
- Folate: 41.24 mcg (10% DV)
- Vitamin C: 17.96 mg (20% DV)
- Calcium: 121 mg (9% DV)
- Copper: 0.14 mg (16% DV)
- Iron: 3.90 mg (22% DV)
- Magnesium: 81.74 mg (19% DV)
- Manganese: 0.39 mg (17% DV)
- Phosphorus: 45.28 mg (6% DV)
- Potassium: 301 mg (6% DV)
- Zinc: 0.61 mg (6% DV)
Health Benefits
Cluster beans offer a wide range of health benefits. Here are some of the potential benefits of including this nutritious vegetable in your diet.
1. Rich in Antioxidants
Cluster beans are packed with a variety of nutrients and bioactive compounds.
They are rich in carotenoids like beta-carotene and lutein, which support eye health and immunity. They also contain organic acids such as citric and malic acid, aiding digestion.
The presence of oligosaccharides like stachyose and ajugose promotes gut health, while saponins and β-sitosterol offer cholesterol-lowering and antioxidant benefits.
Though low in fat, cluster beans contain trace amounts of beneficial fatty acids. With a mix of fiber, polyphenols, and phytochemicals, they support overall wellness.
2. May Support Blood Sugar Control
For those dealing with diabetes or borderline blood sugar issues, cluster beans can be a smart dietary choice.
They contain a type of soluble fiber called guar gum, a galactomannan polysaccharide, which slows the rate of sugar absorption into the bloodstream. This means your blood sugar levels remain more stable after meals, avoiding those spikes and crashes. Guar gum is also used as a supplement, derived from the seeds of cluster beans.
A 2023 meta-analysis of clinical trials examined how viscous soluble fiber (including guar gum) affects people with type 2 diabetes. It found that the fiber helped lower HbA1c, fasting blood sugar, total cholesterol, and LDL—especially when taken for over 6 weeks or in doses above 8.3 g/day.
In a 2022 study, researchers developed two types of functional breads (Pita and Tandoori) using inulin and guar gum. These breads had lower glycemic index, improved satiety, better shelf life, and were well liked in taste tests—especially when both ingredients were combined.
In traditional Indian diets, cluster beans are often recommended for people with type 2 diabetes as part of a wholesome, low-glycemic meal plan.
3. May Promote Heart Health
Cluster beans are also known for their cholesterol-lowering properties, which may help reduce the risk of heart disease.
The guar gum found in cluster beans may support heart health by blocking cholesterol absorption in the gut and promoting the removal of bile acids. Studies suggest it can lower total and LDL (‘bad’) cholesterol, though it may have little effect on HDL or triglycerides.
And an animal study found that partially hydrolyzed guar gum (PHGG) helped reduce cholesterol, harmful oxidative markers, and delayed artery blockage in hamsters fed with high-fat diet. PHGG also improved antioxidant protein levels, suggesting it may protect arteries from damage and reduce clot risk.
However, these studies are conducted using gum gaur, not cluster beans.
Also Read: 18 Foods to Lower Your Blood Sugar
4. May Keep Your Gut Healthy
Cluster beans have long been used in Ayurveda to improve digestion and soothe the digestive tract.
They are rich in both soluble and insoluble fiber, each playing a key role in digestive health. Interestingly, they contain nearly three times more insoluble fiber than soluble fiber.
Insoluble fiber doesn’t dissolve in water—it adds bulk to the stool and helps prevent constipation.
Gum gaur, cluster bean’s soluble fiber has also shown potential in promoting gut health. In a mouse study, a diet enriched with partially hydrolyzed guar gum (PHGG) boosted the protective mucus layer in the colon. This was linked to an increase in beneficial gut bacteria and short-chain fatty acids—especially succinate, which stimulated mucus production through the AKT pathway.
While the fiber content in cluster beans may support digestive health, it’s important to note that the study mentioned focuses on guar gum (a component of cluster beans), not whole cluster beans.
5. May Aid in Weight Management
Trying to lose weight without starving yourself? Cluster beans might be your new best friend.
Low in calories yet high in fiber, cluster beans may slow digestion and keep you feeling full longer, helping reduce unnecessary snacking or large meal portions—potentially supporting weight management.
A study in mice with sarcopenic obesity (a condition involving both muscle loss and fat gain) found that a diet with 5% partially hydrolyzed guar gum (PHGG) boosted muscle strength and mass, increased short-chain fatty acids, and reduced gut inflammation—suggesting PHGG may help prevent muscle loss and fat gain.
However, it may not produce the same results for all types of obesity. For example, one trial showed significant weight loss and lower cholesterol in people with type 2 diabetes, while most others found no major weight change.
Guar gum may also cause digestive discomfort like gas or diarrhea. That said, these studies used guar gum supplements—not whole cluster beans. Still, cluster beans can be a valuable part of a balanced diet.
Want to explore more options? Check out our complete guide on foods that support weight loss.
6. May Boost Bone Strength
Cluster beans provide modest amounts of calcium and phosphorus—both of which are essential for maintaining strong bones and teeth. These minerals are particularly important as we age and bone density tends to decline.
A diet that includes calcium-rich foods like cluster beans, along with weight-bearing exercises, can help reduce the risk of osteoporosis and joint-related issues later in life. Its is also rich in vitamin C, which stimulates the production of collagen.
7. May Keep the Nervous System Healthy
Our nervous system relies heavily on nutrients like iron, phosphorus, and B-complex vitamins to function properly. Cluster beans contain many of these nutrients in natural, bioavailable forms, helping maintain nerve function, brain clarity, and overall mental performance.
The soluble fiber, guar gum, may also support cognitive function. A 2024 study on partially hydrolyzed guar gum (PHGG) found that after 12 weeks, it improved visual memory, sleep quality, and vitality in healthy elderly individuals, though no significant changes were seen in mood. However, larger studies are needed to confirm these findings.
Remember, this study used guar gum, not cluster beans, so the effects may vary.
8. Rich in Vitamins and Minerals
Cluster beans are a surprising source of many essential nutrients.
Just 100 grams provide nearly 20% DV of vitamin C, which supports immunity and skin health, and over 22% DV of iron, which plays a key role in transporting oxygen throughout the body (11, 12).
They’re also rich in magnesium, manganese, copper, and biotin, all of which support metabolism, muscle & nerve function, and energy production (13, 14, 15, 16).
Cluster beans can be a good choice due to their folate and iron content, as many pregnant women are prone to deficiencies in these nutrients.
How to Enjoy Cluster Beans in Indian Meals
Cluster beans are incredibly versatile and can be prepared in multiple delicious ways. One of the most popular dishes is cluster beans sabzi, cooked with basic spices, onions, and sometimes tomatoes.
In South India, cluster beans are often included in poriyal or added to sambar. You can also boil them lightly and mix them into salads or stir-fries.
Another great idea is to cook them with lentils in a wholesome dal preparation—this balances taste with nutrition. Just remember to cook cluster beans well, as undercooked guar can taste bitter and be harder to digest.
Things to Keep in Mind
Cluster beans are a nutritious and safe food choice for most people when cooked thoroughly. Cooking helps reduce their natural bitterness and improves digestion, making them more enjoyable and easier to digest.
Most people tolerate it well, but some may experience bloating or, rarely, digestive blockages. It’s considered safe during pregnancy and has even been used to treat certain liver-related pregnancy issues.
However, there’s limited information about their safety while breastfeeding, so it’s best to consult with a healthcare provider if you’re nursing.
Additionally, guar gum, a component of cluster beans, can impact the absorption of certain medications, including penicillin, metformin, estradiol, and digoxin. Always check with a doctor if you’re on any of these medications to ensure there are no interactions.
Final Thoughts
Cluster beans may not be the trendiest superfood, but they offer a wealth of benefits that can support your health in multiple ways. From helping control blood sugar and lowering cholesterol to promoting better digestion and supporting bone health, this traditional Indian vegetable truly deserves a spot in your weekly diet.
However, there are very limited studies on how cluster beans improve health and most of these studies are based on its soluble fiber, guar gum supplements. Still, it is rich in antioxidants, which may reduce the risk of chronic conditions such as diabetes and cancer.
Whether you’re making a comforting sabzi, a flavorful dal, or a simple stir-fry, cluster beans can be both tasty and therapeutic. So the next time you’re at your local vegetable vendor or supermarket, don’t overlook these green pods. They might just become one of your favorite wellness foods!
