You may have seen it on ingredient labels or on food blogs as a natural additive for gluten-free baking. But what, exactly, is guar gum? Guar gum , also known as guaran, comes from the seeds of guar beans, a type of legume plant. Guar beans contain large endosperm that contains a large polysaccharide of galactose and mannose.
The seeds are dehusked and then milled into a free-flowing white powder: guar gum powder. Guar gum powder has an extended list of uses ranging from the food and beverage industries to the industrial sector, although its largest market is the food industry. As an additive in food and beverages, guar gum is a thickener and emulsifier. It also has stabilizing properties.
Essentially, guar gum helps keep things mixed and helps inhibit separation of ingredients. Because guar gum is naturally gluten-free and a thickening superpower did you know it has eight times the thickening power of cornstarch? In fact, it is one of the most frequently used gums in the baking and manufacturing of gluten-free products. Its popularity is similar to xanthan gum.
You can read more about the most popular uses of xanthan gum here. Guar gum can be used to replace wheat flour in baked goods. When using traditional flours that contain gluten, the protein gluten acts as a thickening agent in doughs and batters and to trap air bubbles this is what makes baked goods light and fluffy. When used in recipes for baked goods, guar gum increases dough yield, gives greater resiliency, and improves both the texture and shelf life.
Preventing syneresis helps keep the pie crust nice and crisp. Guar gum is often added to dairy products such as milk, yogurt, and liquid cheese products. When used in ice cream and sherbet, guar gum also helps to maintain the homogeneity and texture of these products. As an emulsifying agent, guar gum helps keep a smooth and consistent texture, as well as easily dispersed ingredients. Just as guar gum is used to thicken and improve the texture of dairy products, it has the same benefits for non-dairy alternatives, as well.
Guar gum can also be used in some recipes as a vegan-friendly alternative to gelatin. The following foods often contain it 2 :. In addition to these food products, guar gum is found in cosmetics, medications, textiles, and paper products 1.
Guar gum is found in dairy products, condiments, and baked goods. Guar gum is well known for its ability to thicken and stabilize food products, but it may also provide some health benefits. Studies indicate that it could be beneficial for a few specific areas of health, including digestion, blood sugar and cholesterol levels, and weight maintenance.
Because guar gum is high in fiber , it may support the health of your digestive system. One study found that it helped relieve constipation by speeding movement through the intestinal tract. Partially hydrolyzed guar gum consumption was also associated with improvements in stool texture and bowel movement frequency 4. Additionally, it may act as a prebiotic by promoting the growth of good bacteria and reducing the growth of harmful bacteria in the gut 5.
Thanks to its potential ability to promote digestive health, it may also help treat irritable bowel syndrome IBS. Plus, in some individuals, it reduced bloating while increasing stool frequency 6. Studies show that guar gum may lower blood sugar. In one study, people with diabetes were given guar gum 4 times per day for 6 weeks. Another study observed similar findings, showing that consuming guar gum significantly improved blood sugar control in 11 people with type 2 diabetes 9.
Fiber binds to bile acids in your body, causing them to be excreted and reducing the number of bile acids in circulation. This forces the liver to use cholesterol to produce more bile acids, leading to a decrease in cholesterol levels One study had 19 people with obesity and diabetes take a daily supplement containing 15 grams of guar gum.
They found that it led to lower levels of total blood cholesterol, as well as lower LDL cholesterol, compared to a placebo An animal study found similar results, showing that rats fed guar gum had reduced blood cholesterol levels, in addition to increased levels of HDL good cholesterol Some studies have found that guar gum could aid weight loss and appetite control.
In general, fiber moves through the body undigested and may help promote satiety while reducing appetite Guar gum may be particularly effective at reducing appetite and calorie intake.
One review of three studies concluded that guar gum improved satiety and reduced the number of calories consumed from snacking throughout the day Another study looked at the effects of guar gum on weight loss in women. They found that consuming 15 grams of guar gum per day helped women lose 5.
Studies suggest that guar gum could improve digestive health and decrease blood sugar, blood cholesterol, appetite, and calorie intake. 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.
This means that a 1-cup gram serving can contain a maximum of 2. 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 High amounts of guar gum can cause problems like intestinal obstruction and death.
The amounts in processed foods do not usually cause side effects but can sometimes lead to mild digestive symptoms. While guar gum may be generally safe in moderation for most, some people should limit their intake. Though the occurrence is rare, this additive may trigger an allergic reaction in some people 20 , Furthermore, it can cause digestive symptoms, including gas and bloating Though fiber like guar gum may have some health benefits, basing your diet on whole, unprocessed foods is the best way to achieve optimal health.
Cornstarch is a powder made from corn that's widely used in cooking and baking. If you're out, don't worry — here are 11 substitutes for cornstarch. Xanthan gum is a common food additive that has some people worried, while others claim it has health benefits.
Here's a look at the evidence on….
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