12 Health Benefits of Cluster Beans

Cluster beans--by their scientific name, Cyamopsis tetragonoloba--are a very nutritious legume, grown extensively in India and throughout the tropics. These long, slender green pods are valued both for their earthy taste and nutritive value. Therefore, their health benefits must be included in any discussion of their tasty flavor; they are a good source of vitamins, minerals, and beneficial dietary fiber. They have been historically relied upon to address a variety of health needs, from blood sugar management, digestion or heart health, and when enjoyed regularly, cluster beans can be a strong candidate for a vegetable option in your daily meals. 

What Are Cluster Beans? 

Cluster beans are leguminous vegetables that are from the same family as green beans. They primarily grow in dry and semi-arid regions, and are recognized for their subtle bitter taste and dense nutrition. The seeds of cluster beans are used to obtain guar gum, a naturally occurring thickener used commonly in the food industry and pharmaceutical settings. Cluster beans, or "guar beans" as they are often referred to, are also valued for the historic role they have played as part of the traditional meal diet for many people in India, for both flavor (with medicinal properties) and food more generally.

Nutrition Benefits of Cluster Beans

Cluster beans are an excellent source of high-fiber, low-calorie nourishment. Here is a quick reference for how much you receive in a 100-gram serving of cluster beans:

• Calories: 16 kcal
• Protein: 3.2 grams
• Carbohydrates: 10.8 grams
• Dietary Fiber: 3 grams
• Fat: 0.4 grams
• Calcium: 130 mg
• Iron: 1 mg
• Vitamin C: 49 mg
• Vitamin K: 42 µg
• Folate: 42 µg
• Magnesium: 50 mg

With this rich nutrient content, cluster beans will certainly provide a nice, healthy food resource to enhance your overall health and well-being.

12 Health Benefits of Cluster Beans

Cluster beans may appear to be a basic vegetable, but they are packed with nutrients that offer several health benefits. They can aid digestion, lower blood sugar levels, boost immunity, and strengthen bones, among other advantages. Here are 12 health benefits of including cluster beans in your daily diet:

1. Helps Lower Blood Sugar Levels: Cluster beans have a low glycemic index and are high in dietary fiber, which induces a delay in the body's absorption of sugars. This can be helpful to control blood glucose levels and is beneficial to the individual with diabetes.
2. Aids Digestion: Cluster beans are a great source of dietary fiber. Fiber helps push food along the intestines and helps to prevent constipation. Fiber may also help provide a healthy population of bacteria in your gut. 
3. Supports Cardiovascular Health: Cluster beans lower bad cholesterol (LDL) levels and raise good cholesterol (HDL) levels, which is good for heart health.
4. Aids in Weight Management: Cluster beans are low in calories and high in fiber. These beans create a feeling of fullness and can help you prevent overeating, which worked to help you control your weight. 
5. Improves Bone Health: Cluster beans are good for you because they are high in calcium, phosphorus, and vitamin K. These nutrients help support bone health and can help prevent bone loss that may occur due to aging, such as osteoporosis.
6. Supports Immune Response: Cluster beans provide a relatively high concentration of vitamin C and antioxidants, which support immune response and may help eliminate infections.
7. Improves Circulation: The iron concentration in cluster beans promotes the production of red blood cells, which are responsible for carrying oxygen around the body, supporting metabolic activity for energy.
8. Enhances Nervous System Support: Cluster beans can support the brain and nerve function since they can provide sources of phosphorus and other nutrients.
9. Improves Detoxifying: Cluster beans contain fiber and antioxidants that help to improve methods of detoxifying your body by supporting the liver and kidneys in removing harmful toxins from the body. 
10. Aids in Blood Pressure Regulation: The potassium and magnesium in cluster beans can help keep blood pressure within a normal range and may help lower high blood pressure. 
11. Promotes Healthy Skin: The antioxidants and vitamin K in cluster beans protect our skin from oxidative damage and trauma and may promote collagen and restore a healthy shine to the skin.
12. Enhances Menstrual Health: Cluster beans are high in iron and folate, which may support regular menstrual cycles and alleviate symptoms of pre-menstrual syndrome (PMS).

Incorporating Cluster Beans into Your Diet

Cluster beans lend themselves well to a variety of tasty preparations. Some suggestions for ways to include them in your meals include:

• Stir-fry: Sauté cluster beans with spices, garlic, and onions for an appetizing side dish.
• Curries: Combine cluster beans with potatoes or lentils for a delicious and healthy curry.
• Salads: Steam for a couple of minutes and toss in salads for an extra crunch and nutrients.
• Soups and Stews: Include cut cluster beans in soups for added fiber content and texture.

If you think cluster beans are bitter to your taste, try boiling the beans (with some salt added) in water for 5 to 7 minutes before cooking to cut the bitterness.

Possible Side Effects

Cluster beans are safe to eat, but over-consuming them can aggravate the following: 

• Gas or bloating associated with high fiber content.
• Rarely, a mild allergic reaction. 
• Some interactions with medications, for example, some medications for diabetes, or blood thinning.

Overall, cluster beans are an excellent addition to your diet; they should be enjoyed in moderation. Consult your physician if you commonly take other medications or if you have other medical conditions.

Conclusion

Cluster beans are a nutrient-rich, versatile vegetable with health benefits. They regulate blood sugar, support heart health, provide stronger bones, and promote digestion. Cluster beans truly are superfoods in disguise. Adding to a diet a few times weekly will help to improve health and vitality overall.

FAQs

1. Are cluster beans good for diabetics?

Yes. Their fiber content and low glycemic index work together to manage blood sugar levels, so they will be perfectly safe in a diabetic friendly diet.

2. Should pregnant women eat cluster beans?

Yes. They are high in folate and calcium, and iron, all of which are good nutrients for pregnancy.

3. How do I get rid of the bitterness of cluster beans?

To prevent a bitter taste, boil in salted water for 5 minutes, drain, and cook.

4. Will cluster beans make me gassy?

Yes, due to their fiber content, a well-cooked bean, and moderation will reduce gassiness.