What Are the Health Benefits of Guar Gum?

Guar gum is a similar product to corn starch but with five to eight times the thickening strength.

Guar gum is a similar product to corn starch but with five to eight times the thickening strength.

Guar gum comes from the seeds of the guar plant and can be useful for cooking as well as for your health. You can find guar gum as a powder in the baking or health aisle or in tablet form as a supplement. The powdered form of guar gum can be used in baking or to thicken and hold together gravies, sauces and dairy products. Whether you choose to use it in cooking or take it as a supplement, guar gum can help you lower your cholesterol, manage your blood sugar and improve digestive health.

Lower Your Cholesterol

One of the best things guar gum can do for you is lower your cholesterol. A study in the "American Journal of Clinical Nutrition" reports a 16 percent decrease in total cholesterol and 25 percent decrease in LDL cholesterol after four weeks of guar gum supplementation. A study in "Lipids" 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.

Manage Your Blood Sugar

Whether you have diabetes or just want to keep your blood sugar in check, guar gum can be just what you need. The soluble fiber in guar gum slows the emptying of food from your stomach, which means a more gradual rise in blood sugar and insulin levels. A study published in "Diabetic Medicine" tested blood sugar levels after consumption of white flour, wheat bran and guar gum. The results showed wheat bran and guar gum produced significantly lower blood sugar levels than white flour. Another study in "Digestive Diseases and Sciences" also reported lower blood sugar and insulin levels with guar gum.

Improved Digestive Health

If you are suffering from diarrhea, soluble fiber can help by slowing digestion and solidifying stool. The soluble fiber in guar gum was found to be effective for treating diarrhea, particularly if it is caused by having too much artificial sweetener, in a study published in "The European Journal of Clinical Nutrition." In the study, diarrhea caused by the sweeteners maltitol and lactitol was suppressed by adding guar gum to the diet. A study published in "Nutrition" also reports decreased symptoms and pain in people with irritable bowel syndrome with the consumption of guar gum.

How to Take Guar Gum

If you choose to use guar gum as a thickener in foods, gradually add small amounts until you reach the right consistency. Guar gum is a more powerful thickener than corn starch so you will need to add much less. If you choose to take guar gum as a supplement, ask your doctor for the correct dosage as dosages differ depending on the condition being treated.

 

About the Author

Khadejah Makkieh is a registered dietitian with a passion for writing, teaching and cooking. She earned a Master of Science in nutrition from Texas Woman's University and is currently working as a college instructor. Makkieh's writing has also been featured in the FASEB science journal.

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