The scientific name of cluster beans is “Cyamopsis Tetragonoloba” and is the only source of guar gum- a thickening agent used in foods and medicines. This is a low-calorie vegetable and helps to lose weight when added to a regular diet. It is rich in minerals and vitamins and helps kill harmful bacteria in the body. It is rich in antioxidants and maintains healthy cells. It also prevents the risk of chronic diseases.
Read on to know more about cluster beans health benefits
Nutrition Facts
Cluster beans nutritional benefits – ½ cup
| Energy | 16 calories |
| Protein | 3.2 gms |
| Carbohydrate | 10.8 g |
| Fat | 0.4 g |
| Fiber | 5.4 g |
| Vitamin A | 198 mcg |
| Vitamin C | 49 mg |
| Vitamin B1 | 0.09 mg |
| Vitamin B2 | 0.03 mg |
| Vitamin B3 | 0.6 mg |
| Folate | 144 mcg |
| Calcium | 130 mg |
| Iron | 1.08 mg |
| Magnesium | 47 mg |
| Phosphorus | 57 mg |
What Makes Cluster Beans Remarkable?
1. Provides Vital Nutrients
These beans have nutrients in abundance. They are the right food options for proteins, soluble fiber, and Vitamins. It has Vitamin C, Vitamin K, Vitamin A, and folates in high amounts along with carbohydrates. It also boasts of vital nutrients – Iron, Calcium(1), Phosphorus, and Potassium.
[ Read: Benefits of Pinto Beans ]
2. Controls Blood Sugar Levels
These beans, popularly known as “guar beans” have gylconutrients present in them that can control the blood sugar levels. They fall under the low glycemic index foods and doesn’t disturb blood sugar levels when consumed. It is a must food for people suffering from diabetes.
3. Improves Heart Health
Custer bean is a rich source of fiber, potassium, and foliate. It contains dietary fiber, which works in decreasing the amount of blood cholesterol(2). A diet that consists of cluster beans is considered a healthy and nutritive diet and promotes heart health
4. Improves Blood Circulation in the Body
Adding these beans to the diet improves the hemoglobin content and increases the oxygen intake by the blood and improves better blood circulation.
[ Read: White Kidney Beans Benefits ]
5. Provides Iron
Iron must be in a soluble form so that it can get easily absorbed by the body. Cluster beans are a significant source of iron and get easily absorbed in the body as it is in the most soluble form.
6. Ideal for Pregnant Women
The first supplement a pregnant woman is advised is Folic acid. It is required nutrition and a lack of which can cause issues in pregnancy and birthing. Cluster beans are rich in folic acid. Adding these to the diet is a natural and healthier way to boost folic acid and calcium levels in your body.
[ Read: Cannellini Beans Benefits ]
7. Treats Bowel Problems
Cluster beans have laxative properties that treat bowel issues. It improves the functioning of the stomach and regularizes the working of the body. It also treats constipation and promotes smooth bowel movements. It also removes harmful toxins from the body.
8. Improves Fetal Growth
The beans are rich in Vitamin K that is a vital vitamin for the growth of the fetus. It helps in the healthy growth of the fetus and reduces the risk of complications during birth.
Precautionary Measures That You Need to Consider
- The beans must be stored in an air-tight container.
- If you are using canned ones, consume them in a day or two.
- Do not buy the overripe ones.
- Avoid these beans if you show any allergic signs and symptoms.
[ Read: Benefits of Green Beans ]
Recipe
Cluster Beans Stir Fry
Things you will need:
- Beans- 250 gms
- Oil- 1 tbsp
- Asafoetida- 1 pinch
- Cumin Seeds- ½ tsp
- Turmeric- ¼ tsp
- Chilies- 2 chopped
- Salt- ½ tsp
- Mango- ¼ tsp
- Chopped Cilantro- 1 tbsp
Method
- Wash the beans and chop the ends off.
- Heat oil and add asafetida and cumin seeds.
- Once sautéed, add turmeric powder, and green chilis.
- Mix well and add chopped beans.
- Sauté for a few minutes.
- Add some water and cook for a while.
- Once soft, add mango powder and cook on low flame.
Serve this hot with cinnamon buns!
Takeaway
Balance is the key to everything, thus, consume the beans in moderation. Consuming too many beans can generate flatulence as they are rich in fiber. This high nutrient vegetable must be on everyone’s diet and especially children.
Use this humble vegetable and utilize its ample health benefits.
[ Read: Benefits of Bean Sprouts ]
FAQs
1. Can it cause gas?
Yes, but only if over consumed. Eating in moderation or required amounts usually do not cause gas or indigestion.
2. Can they be eaten raw?
It is advised not to. To consume it, wash thoroughly, and then you can choose between boiling, sautéing, or cooking it with spices.
