Bhagyashree, who regularly shares wellness tips and tricks, along with healthy recipes on her social media, recently shed light on gavar phali, an underrated vegetable that happens to be a nutritional powerhouse.
“Maharashtrian Protein !!😅 Gavar phali.. rich in fiber and many vitamins and antioxidents. Have this crunchy mix with a jowar or nachhni bhakri with zanzanith mirchi cha loncha (pickle) and have the asli taste of Maharashtra,” she wrote on Instagram.
Curious, we asked an expert about the health benefits of including gawar phali or cluster beans in our regular diet.
Veena V, Chief Clinical Dietician, Aster Whitefield Hospital, Bengaluru, listed out the following pros of consuming cluster beans:
1. Supports digestive health—Cluster beans are high in fiber, which aids digestion, prevents constipation, and normalizes blood sugar levels, making them ideal for gut health.
2. Encourages heart health—Its potassium assists in controlling blood pressure levels and reducing bad cholesterol (LDL), thereby reducing heart disease risk and enhancing blood circulation.
3. Weight and blood sugar regulation—Gawar phali or cluster beans are very low in calories but rich in fiber. Hence, they make you feel full for a longer time and slow down sugar absorption, thus suiting the food palate of diabetics and people who are trying to lose weight.
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4. Makes bones stronger – It is rich in calcium and phosphorus, which help to build strong bones. The iron content found in these beans also boosts one’s energy and sustains overall stamina.
5. Enhances brain, skin, and hair health—Cluster beans include folate and Vitamin B, which support brain function. They also have antioxidant properties that contribute to youthful and healthy-looking skin. Other essential nutrients support long, healthy-looking hair.
What is the best way to have them?
According to Veena, the best way to have cluster beans is by cooking them well, since raw or uncooked beans are hard and could lead to digestive discomfort. They can be consumed as part of stir-fries, curries, or steamed vegetables along with well-digesting spices such as cumin or asafoetida (hing). To minimize their slightly bitter flavor and improve digestibility, try boiling them before using in dishes.
“Proper cleaning of the beans and removal of the ends is important. Individuals suffering from gas or bloating issues should take care not to combine them with other high-fiber or gas-forming foods in the same meal. Preparation in a little oil and digestive spices makes them stomach-friendly and edible,” she said.
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Who should avoid consuming cluster beans?
While cluster beans are generally considered healthy, Veena said that some people may have to avoid or limit eating them. “If you have gastrointestinal conditions like irritable bowel syndrome (IBS) or a sensitive stomach, you may suffer from bloating, gas or become uncomfortable as cluster beans contain a high amount of fiber as well as complex carbohydrates.”
Those with low blood pressure also need to be cautious since cluster beans possess a mild hypotensive action. And in case you are taking medications for diabetes or blood pressure, consult a doctor before eating them on a regular basis since they affect sugar and blood pressure levels.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
