Cluster Beans – An Ideal Choice For Diabetics

Cluster beans, also known as Guar beans, are a great choice for diabetics due to their low glycemic index and high fiber content. They are a rich source of minerals and vitamins, and have a great taste and texture, making them perfect for use in many dishes. Cluster beans can be used in a variety of dishes, including curries, soups, and salads. In this article, we will discuss the health benefits of cluster beans, and provide a simple recipe for a delicious, nutritious dish.

Nutrition of Cluster Beans

Cluster beans are an excellent source of dietary fiber, protein, iron, and many other important minerals and vitamins. They are also low in calories and carbohydrates, making them an ideal food for diabetics. A 1-cup (165 g) serving of cooked cluster beans provides 8.1 g of dietary fiber, 4.9 g of protein, and only 1.3 g of carbohydrates. In addition to these nutrients, cluster beans are also a great source of vitamin A, vitamin C, thiamin, riboflavin, niacin, vitamin B6, and calcium.

Health Benefits of Cluster Beans

Cluster beans are a great choice for diabetics due to their low glycemic index and high fiber content. The dietary fiber in cluster beans helps to slow down the digestion of carbohydrates, which helps to control blood sugar levels. The high fiber content also helps to promote regularity and reduce the risk of constipation. In addition, cluster beans are a good source of iron, which helps to maintain healthy red blood cells and supports the body’s immune system.

Cluster beans are also rich in antioxidants, which help to protect the body from free radical damage. The antioxidants in cluster beans can help to reduce inflammation and improve overall health. In addition, the vitamin A in cluster beans can help to support eye health and prevent age-related vision problems.

Recipe: Cluster Beans Curry

This delicious, nutritious dish is a great way to incorporate cluster beans into your diet.

Ingredients:

-1 cup (150 g) cluster beans, washed and chopped
-1 onion, finely chopped
-2 cloves garlic, minced
-1 teaspoon cumin seeds
-1 teaspoon mustard seeds
-1 teaspoon garam masala
-2 tablespoons vegetable oil
-2 tomatoes, chopped
-1 teaspoon salt
-1/2 teaspoon turmeric
-1/2 cup (125 ml) water

Instructions:

1. Heat the oil in a large pan over medium heat.
2. Add the cumin seeds, mustard seeds, and garlic, and fry until fragrant.
3. Add the onions and fry until golden brown.
4. Add the cluster beans, tomatoes, garam masala, salt, and turmeric, and mix well.
5. Add the water and bring to a boil.
6. Reduce the heat and simmer for 10-15 minutes, or until the cluster beans are tender.
7. Serve hot with rice or chapati.

Nutrition:

This recipe makes 4 servings. Each serving provides approximately 100 calories, 6.3 g of protein, 6.3 g of fat, 10.3 g of carbohydrates, and 3.2 g of dietary fiber.