Although it is not well known, guar gum is present in many foods that we found in the supermarket. Its thickening properties make it useful for thickening sauces, yogurts, ice creams… Various attributes are attributed to it. health benefits and has other uses besides food preparation. We explain how it is obtained and what its properties and contraindications are.
What is guar gum?
Guar gum is a soluble fiber that is extracted from the guar bean. (Cyamopsis tetragonoiobus), an annual leguminous plant native to South Asia (India and Pakistan), although it is currently also cultivated in North America, Australia or China, among others.
The bean is crushed until obtaining a white powder soluble in water, odorless and tastelesswhich is used to prepare foods, as a dietary supplement or for industrial uses.
Has thickening and stabilizing properties and it is a hydrocolloid, meaning it can form thick pastes without forming a gel.
What is guar gum used for?
In the food industryis used as a thickening, stabilizer and binder additive in various products. It emulsifies, retains water, prevents the formation of ice crystals in frozen products, hydrates, thickens and stabilizes.
Found in a wide range of processed foods: ice creams, yogurts, salad dressings, gluten-free baked goods, sauces, kefir, breakfast cereals, fruit and vegetable drinks, puddings, cheese spreads for soups… It is also used in the production of cottage cheese, curds, yogurts, sauces, soups and frozen desserts. Generally in these products it is found in amounts less than 1% of the weight of the food.
You can also use guar gum in your cooking.instead of the gelatinto thicken jams and sauces, give consistency to smoothies and yogurts, prevent ice cream from crystallizing, set baked quiches or puddings, etc.
Additionally, guar gum is used in animal feed and industrial products (for example, in paper production, in the textile industry, in pharmaceuticals…).
Guar gum is also used as food supplementespecially in people with diabetes, high cholesterol or obesity.
Properties and benefits of guar gum
Guar gum is a good source of fiber (contains 80% soluble dietary fiber), which can help improve digestive health already relieve constipation. It has been seen to increase the frequency of bowel movements and improve their texture by normalizing the moisture content of the stool.
Its high fiber content could also help create a greater feeling of satietywhich could help control appetite maintain a healthy weight.
Its effect has also been studied on the blood sugar and cholesterol control. It has been observed that it could slow down glucose absorption in the small intestinewhich would lead to better blood sugar control. It is also believed that it can help reduce total blood cholesterol and LDL cholesterol levels (the “bad”), which reduces the risk of heart disease.
Is guar gum bad or contraindicated?
It suits consume guar gum in moderation because it has been seen that some people can experience gastrointestinal problems (gas, nausea, abdominal pain, cramps or diarrhea) when consumed in large quantities.
Furthermore, consuming high doses of guar gum can cause a obstruction of the esophagus and intestinesby producing a large amount of gel in the gastrointestinal tract.
On the other hand, guar gum can cause allergic reaction in some people (for example, it can occur in people with an allergy or sensitivity to soy, as it comes from a similar legume), although it is rare.
If you are going to take guar gum as a dietary supplement, it is recommended consult a specialist first.