What is Guar Gum? And is it Healthy?
What is Guar Gum?
Guar gum, also referred to as guaran, is a natural substance derived from guar beans, which are legumes predominantly cultivated in India and Pakistan. It is, in essence, a polysaccharide, a complex structure formed by the bonding of carbohydrate molecules.
These carbohydrates are mannose and galactose, which, while sounding complex, are simply types of sugars. This natural polymer is what gives guar gum its unique properties, making it so valuable in various applications.
For those concerned about its safety, the Food and Drug Administration (FDA) has taken a close look at guar gum. They consider it generally recognised as safe (GRAS) for consumption within specific quantities in various food products. This GRAS status means that the FDA has evaluated guar gum and found it to be safe for use when adhering to their guidelines.
Therefore, you can consume it without concerns about potential adverse effects when used appropriately.
The nutritional profile of guar gum can vary slightly depending on the source and manufacturer, but it shares some consistent characteristics.
From a caloric perspective, it's quite low, making it a suitable choice for those monitoring their calorie intake.
Guar gum is primarily composed of soluble fibre, which means it readily dissolves in water. This high solubility is what gives it the ability to form a gel-like consistency.
Additionally, guar gum typically contains around 5-6% protein. It's these aspects of low calorie content, high soluble fibre, and moderate protein levels that contribute to the appeal of guar gum as a food ingredient.
The soluble fibre in guar gum can help with digestive regularity and may assist in maintaining healthy weight.
Its ability to absorb water and form a gel can aid in promoting feelings of fullness, potentially reducing overall food intake.
What is Partially Hydrolysed Guar Gum (PHGG)?
In the world of clinical nutrition, partially hydrolysed Guar Gum, often abbreviated as PHGG.
This water-soluble dietary fibre offers a spectrum of applications and health benefits that make it a noteworthy addition to our dietary repertoire.
Is Partially Hydrolysed Guar Gum Healthy?
- Digestive Health Support: PHGG, owing to its high fibre content, is known for its potential to support digestive health.
- Relief from Constipation: Research suggests that guar gum may alleviate constipation by increasing the speed of movement through the intestinal tract, improving stool texture, and enhancing bowel movement frequency.
- Prebiotic Properties: PHGG may function as a prebiotic by encouraging the growth of beneficial gut bacteria while inhibiting the growth of harmful bacteria.
- Irritable Bowel Syndrome (IBS): Some studies indicate that guar gum, particularly the partially hydrolysed form, might be beneficial in treating IBS. A 6-week study involving individuals with IBS demonstrated improvements in IBS symptoms, reduced bloating, and increased stool frequency in some participants.
- Blood Sugar Regulation: PHGG, being a soluble fibre, has shown potential in lowering blood sugar levels by slowing sugar absorption.
- Diabetes Management: Studies have revealed that partially hydrolysed guar gum can be beneficial for individuals with diabetes. One study with diabetic participants found that PHGG intake for 6 weeks led to significant reductions in blood sugar and a 20% decrease in LDL (bad) cholesterol.
- Type 2 Diabetes: In another study involving 11 individuals with type 2 diabetes, PHGG consumption was associated with improved blood sugar control.
- Cholesterol Reduction: Soluble fibers like guar gum have demonstrated the ability to lower blood cholesterol levels by binding to bile acids in the body. This leads to an increase in the use of cholesterol for bile acid production by the liver.
- Weight Loss and Appetite Control: Studies have indicated that guar gum could assist in weight loss and appetite control by promoting satiety and reducing calorie intake.
What is Guar Gum? And is it Healthy?
In conclusion, guar gum is a versatile natural substance derived from guar beans.
Overall, partially hydrolysed guar gum's diverse characteristics and potential health benefits underscore its significance as a natural and safe food ingredient.
To ensure you're getting the best PHGG, make sure it's Wonder Foods Partially Hydrolysed Guar Gum.
