Hey viewers! Guar gum is something that you may have not heard a lot about. It is made
from the seeds of the Guar plant generally found in Asia and the USA. Guar plants are
like french beans though they are a little smaller and flatter in size. The seeds are
pounded and processed to a powdered form to obtain guar gum.
Guar Gum generally acts as a natural thickening agent for soups, gravies, sauces, ice-creams,
salad dressings and curries while providing fiber at the same time. It is also used in
place of white flour especially for people who are allergic to gluten. Its usage varies
from dairy to paper.
With so many uses in food, you must be wondering how good is it for your health? Well, Guar
Gum has a wide variety of health benefits and in today’s video we will tell you what
they are. From lowering your cholesterol, blood sugar, helping with constipation, preventing
heart disease to helping in weight loss and more, watch till the end to learn about all
of them.
Lowers Your Cholesterol: One of the best things guar gum can do for you is lower your cholesterol.
A study reported 16 percent decrease in total cholesterol and 25 percent decrease in LDL
cholesterol after four weeks of guar gum supplementation. A second study found guar gum more effective
at lowering cholesterol than steroid sequestrants, a substance commonly used in cholesterol-lowering
medication. This cholesterol lowering effect is all thanks to the large amount of soluble
fiber in guar gum, which binds cholesterol so that less of it is available for absorption.
Helps Weight Loss: Guar Gum has a unique additive feature ideal for weight loss. It has a water
binding and expanding capacity when it comes in contact with the water. Its expanding quality
keeps your stomach full for a longer period of time, resulting in a delayed digestion
and less calorie intake. This ingredient efficiently replaces flours and fats and yet provides
the desired results required to maintain the thickness and texture of food as it contains
almost 1 calorie per gram in comparison to flour at 4 calories per gram and fat at 9
calories per gram.
Though the continuous use of guar gum is effective for weight loss, it may be difficult to keep
the weight off once you stop its usage. Some people may be allergic to guar gum and may
experience gas, diarrhea, stomach pain and nausea. So it is better to consult a doctor
before you add them in your regular diet and simply stop its usage if you experience any
of these disorders.
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Lowers Blood Sugar: Guar Gum can considerably slow the breaking down and absorption of nutrients
present in food. This can lead to decreased carbohydrates and sugar breakdown resulting
in lower blood sugar levels after meals. So, people suffering with diabetes can manage
their sugar levels more effectively. A candy bar of guar gum is rich in fiber and its expanding
quality satiates hunger easily.
A study showed that people who ate guar gum candy for lunch experienced decreased hunger
and increased fullness for 3 to 4 hours after the meal. Guar gum also decreases insulin
levels after meals. Though the regular usage of guar gum does not improve insulin sensitivity
but it definitely improves the insulin response and glucose levels in your body.
The soluble fiber present in guar gum also helps to reduce cholesterol which is helpful
in preventing and managing diabetes. Though guar gum improves your glycemic index and
this herbal supplement is highly appreciated, never replace your prescribed medication with
it. Always take your doctor’s advice before regulating it in your diet.
Good For Both Constipation and Diarrhea: Since the ancient times, guar gum extract has been
commonly employed for the relief treatment and prevention of constipation. You can use
it as a laxative at bedtime. The next morning it can effectively induce bowel movement as
it is very rich in fiber. As a result, it regulates the water content of the feces,
softening it to prevent constipation and impacted stool.
In contrast to its action as a laxative, you can use guar gum for the treatment of diarrhea.
It effectively absorbs excess water in the stool during diarrhea. This improves the consistency
of stool from watery to semi solid or formed particles.
Prevents Heart Diseases: As a result of its blood sugar lowering properties, guar gum
can significantly reduce the risk of cardiovascular diseases such as atherosclerosis and heart
attacks. Studies have revealed that guar gum can prevent the hardening of arteries. This
is because it inhibits the cholesterol plaque deposits into the walls of your blood vessels.
Cholesterol deposits eventually harden the blood vessel and reduce its flexibility to
changes in movement and blood pressure.
This leads to a higher risk of blood vessel rupture which can be fatal. An injury or damage
to the arterial walls may form a significant amount of clots that can impede blood circulation.
Another possible complication of cholesterol deposits is that it can reduce the size of
the lumen of the blood vessels. This can also lead to an obstruction of blood circulation
leading to poor oxygenation and perfusion of certain tissues and cells.
Helpful In Treating Irritable Bowel Syndrome: A study published indicated that guar gum
may be beneficial in the treatment of irritable bowel syndrome. For the study, 86 patients
with irritable bowel syndrome took either five or 10 grams of partially hydrolyzed guar
gum every day for three months. By the end of the treatment period, both groups showed
significant improvement in gastrointestinal symptoms and quality of life. This may indicate
that Guar Gum is helpful in treating Irritable Bowel Syndrome.
Suppresses Your Appetite: Guar gum is very rich in fibres. This helps it to naturally
suppress your appetite by making you feel full. Fiber in general is very effective for
increasing feelings of satiation, which makes you less likely to snack throughout the day.
Snacking on unhealthy foods is a huge factor in weight gain, because it ups your calorie
intake and your body doesn’t necessarily have a way to burn off the calories. But if
you take a guar gum supplement, it could curb your appetite preventing you from overeating.
Ok, So now that you know about the health benefits, let us tell you how you can incorporate
it in your diet.
Sauces and Salad Dressings: Guar gum powder doesn’t have much of a taste, but it’s
one of the most potent natural thickeners out there. In fact, this ability is the reason
why guar gum is used by a variety of industries, including being a waterproofing agent in construction.
Adding a tiny bit of the powder to your sauce will help you achieve smooth and silky texture
as well as control the thickness level. Note that guar gum is extremely potent, so start
with ¼ of a teaspoon and stir it in immediately to prevent clumps.
2. Gluten-Free Baking: The most popular guar gum powder uses in the kitchen are related
to gluten free and vegan baking. This product should definitely be included in any gluten
sensitivity treatment plan as it’s a highly efficient agent for perfect baking. It can
help make any non wheat flour just as good and your baked goods just as fluffy and soft.
Another baking benefit of using guar gum powder is that it increases shelf life of the dough.
Note that vegans can use guar gum powder as a substitute for eggs.
3. Noodles: Adding guar gum powder to homemade noodles will improve their texture and increase
shelf life of the final product. This will also ensure that the very process of noodle
making goes faster and smoother as the powder eases the sheet formation. The noodles themselves
will turn out better and won’t get runny when boiled.
4. Ice Cream: Thickening vegan ice cream is one of the most popular guar gum powder uses
today. It will give any sorbet a smooth and creamy texture. It also reduces the rate of
ice crystal formation. That’s the reason why guar gum powder is often used in frozen
goods production.
5. Soups: Like sauces, soups will benefit from the thickening ability of the guar gum
powder. It’s a perfect addition for creamy mushroom and bean soups. Be sure to mix in
the powder fast and using a blender or food processor as otherwise your soup might end
up clumpy.
6. Jams: Guar gum powder uses in jams are so common, many products sold in stores include
this thickener. It’s what will allow you to make a jam with a consistency of a fruit
jello. It will also make your fruity goodness smoother and easier to spread on a toast.
So, is there anything such as too much Guar Gum?
Well, yes, consuming large amounts of guar gum could have negative health effects. In
the 1990s, a weight loss drug called Cal-Ban 3,000 hit the market. It contained a large
amount of guar gum, which would swell up to 10–20 times its size in the stomach to promote
fullness and weight loss.
Unfortunately, it caused serious problems, including obstruction of the esophagus and
small bowel and, in some cases, even death. These dangerous side effects ultimately led
the FDA to ban the use of guar gum in weight loss products.
However, keep in mind that these side effects were caused by doses of guar gum that are
considerably higher than the amount found in most food products.
The FDA has specific maximum usage levels for different types of food products, ranging
from 0.35 percent in baked goods to 2 percent in processed vegetable juices. Some studies
have found no significant side effects with doses up to 15 grams.However, when side effects
occur, they typically include mild digestive symptoms like gas, diarrhea, bloating, and
cramps.
Let us know in the comments section below!