Are Cluster Beans Good for Diabetes?

If you have ever come across long, slender green pods called gavar or cluster beans at your local market. You might have overlooked them as just another vegetable. But these cluster beans are packed with nutrients and health benefits. Slightly bitter in taste yet full of goodness, as they are low in calories and rich in fiber. So, are cluster beans good for diabetes?

Cluster Beans:

Cluster beans, also called Guvar or Gavar, are a type of legume mainly grown in India, Pakistan, and parts of Africa. They are the primary source of guar gum, which is a natural thickener used in food, cosmetics, and medicines for its stabilising and binding properties. 

These cluster beans are slender, green, slightly bitter, and become tender and mildly sweet when cooked. These are also drought-tolerant and grow in semi-arid regions, making them an important crop for farmers in dry areas.

If you or anyone in your family or friend circle is confused about how to add cluster beans to your diet, what to choose, how to cook, or how much to eat, no worries at all!

Fitterfly is here to make it easy.

Just book a one-on-one session with our expert nutritionists, who will guide you in a simple, friendly way and help you pick the right foods without any confusion. It is easy, clear, and totally personalised to your lifestyle.

Cluster Beans Nutrition:

Cluster beans are low in calories and fat, rich in dietary fiber, protein and essential vitamins and minerals. The nutritional value of cluster beans per 100 g is approximately (data based on IFCT 2017)*

Cluster Beans and Diabetes:

• Low Glycemic Index: Cluster beans have a low glycemic index, which means they cause a gradual rise in blood sugar, making them suitable for people with diabetes.
• High in Soluble Fiber: The high fibre helps your body absorb sugar more slowly, preventing sudden spikes after meals.

Health Benefits of Eating Cluster Beans:

Cluster beans’ benefits extend beyond diabetes management and include a range of additional health benefits.

• Helps Regulate Blood Sugar Levels: Cluster beans are one of the best vegetables for people with diabetes. Their carbohydrate and high soluble fiber content help maintain steady glucose levels and promote insulin sensitivity. 
• Supports Heart Health: Guar gum in the seeds may help lower cholestrol and improve circulation. The fiber and protein content also contribute to better lipid control and reduced risk of heart disease. 
• Helps in Weight Management: High in fiber and protein yet low in calories, cluster beans keep you full, reduce hunger, and support weight management. 
• Promotes Digestive Health: Soluble fiber in cluster beans acts as a natural laxative, improving bowel movements and reducing constipation.
• Boosts Immunity and Overall Health: Cluster beans offer nutrients, including vitamins and minerals, that enhance immunity and overall well-being. 

How to Include Cluster Beans in a Diabetes-Friendly Diet?

• Boiled or steamed: Serve with dal. 
• Stir-Fried: Sauté in olive oil with mustard seeds and mild spices. 
• Cluster Bean Curry: Mix with tomatoes and onions for a flavorful curry. 
• Soup: Add cooked beans for an added boost of fiber and nutrients. 
• Salads: Mix boiled beans with cucumber and tomato, then dress with lemon for a refreshing salad. 

Diabetes-Friendly Cluster Beans Recipes:

Cluster Beans & Paneer Stir-Fry:

• Ingredients: Cluster beans, diced paneer, onion, garlic, mustard seeds, turmeric and cumin. 
• Method: Steam beans until soft. Add 1 teaspoon of oil, then sauté the onions, spices, and garlic. Toss in paneer cubes and beans. Cook for 3-4 minutes. 
• Protein Boost: Paneer provides a complete protein source.

Cluster Beans & Moong Dal Curry:

• Ingredients: Moong dal, cluster beans, tomato, ginger, cumin, turmeric, and coriander powder. 
• Method: Pressure-cook the soaked moong dal and chopped beans with the spices. Temper with garlic and cumin. 
• Protein Boost: Moong dal is a good source of protein. 

Cluster Beans, Chickpea & Oats Cutlets:

Ingredients: Boiled cluster beans, mashed chickpeas, oats flour, green chillies, and coriander.

Method: Mix the ingredients, shape into patties, and air-fry or shallow-fry. 

Protein Boost: Chickpeas add protein.

Summary:

Cluster beans contain nutrients and benefits that help to regulate blood sugar levels and aid digestion. Including them regularly in your meals can help support a balanced, diabetes-friendly lifestyle.

How Can We at Fitterfly Help You?

Yes, cluster beans are good for diabetes! But, other than cluster beans, can you also include green beans, kidney beans, black beans, or soybeans in your diabetes diet? Are they good for managing blood sugar levels?

Don’t worry, that is exactly where Fitterfly can help you. Our experts create professional meal plans, track your glucose response, and guide you toward smarter food choices that fit your lifestyle. 

Fitterfly’s Diabetes Prime Program helps you incorporate your favourite foods into a healthy lifestyle without feeling deprived. 

When you enrol in our Diabetes Program, you will receive a personalised diet plan, exercise routines, and mental wellness coaching to support your fitness and well-being. It could be the turning point in your diabetes journey.

Simply give a missed call to 08068507599 and take the first step toward your personalised wellness journey!