Several food additives are off limits to those following veganism. Unfortunately, it can be challenging to determine which food additives are vegan-approved, especially when you aren’t sure what on earth the product even is. One such additive that often causes confusion in the vegan community is guar gum. What is it and is it vegan-friendly?
Yes, guar gum is considered vegan friendly because it’s produced from a legume and does not utilize any animal sources in the making of it. For those who are concerned about consuming products that contain this additive, chia seeds, egg whites, ground flaxseed and psyllium fiber are healthy, vegan-friendly alternatives that can be used in place of guar gum.
Let’s take a closer look at what guar gum is and other vegan-friendly options available that can provide the same functions.
Contents
What is Guar Gum?
A common food additive, guar gum is made from guar beans. Also known as a cluster bean, the guar bean is a legume that is similar in appearance to green beans. Guar gum is highly soluble, meaning it can absorb liquid and increase viscosity of products. It is often used as a binder or thickening agent in foods but has also been used in non-food related products such as cosmetics and medications.
Its high soluble fiber content is what makes it ideal to be used as a thickener in soups, sauces and condiments as well as a binder for products to help them maintain their structure.
Common foods that include guar gum:
- Ice cream
- Yogurt
- Gravies
- Condiments
- Sauces
- Pudding
- Cereals
- Baked goods
Is Guar Gum Healthy?
Guar gum is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA) when in specified amounts. Guar gum is low in calories and protein. It is mainly composed of soluble fibers [1, 2].
Because guar gum is a high fiber food, it has some health benefits associated with it including supporting healthy digestion, acting as a prebiotic, reducing cholesterol and improving blood sugar levels [3, 4, 5, 6].
High amounts of guar gum can have negative health implications and has led to a maximum usage level created by the FDA that varies from product to product. Side effects from larger doses of guar gum are typically mild and digestive in nature, such as gas and bloating [7].
Guar Gum Nutrition Facts
Guar Gum Powder
Ingredients:
- Guar gum
Nutrition Facts (per ½ teaspoon):
- Calories 5
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 0g
Healthy Vegan Alternatives to Guar Gum
As mentioned earlier, there are other food items that can act similar to guar gum for home cooking and even for some commercialized products. As with most additives or preservatives found in food products, those looking to limit their intake of these will have most success by choosing more whole foods. When cooking foods at home, you are far less likely to struggle with additives and other unwanted ingredients. Let’s take a look at some of the options available for those who wish to avoid guar gum in their foods.
Chia Seeds
High in fiber and omega-3s, chia seeds are a great alternative to guar gum for binding and thickening products. When mixing chia seeds with water, they absorb moisture and form a gel similar to guar gum. This is because they both contain high amounts of soluble fibers.
Chia seeds do contain a more significant number of calories than guar gum does so for those looking to watch their calorie intake should be mindful of the additional it provides.
Nutrition Facts (per 2 tablespoons):
- Calories 120
- Fat 8g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 10g
- Sugar 0g
- Added sugar 0g
- Fiber 10g
- Protein 4g
Ground Flaxseed
Ground flaxseed can help with binding products together as well as providing moisture and texture to products. It’s important that flaxseed be ground versus whole to function as a binder. With a moderate number of calories, protein and fiber, it is a good option for those looking to take a whole food approach to food additives.
Nutrition Facts (per 2 tablespoons):
- Calories 70
- Fat 4.5g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 4g
- Sugar 0g
- Added sugar 0g
- Fiber 3g
- Protein 3g
Psyllium Husk Fiber
Commonly used in laxatives and fiber supplements, such as the popular Metamucil, psyllium husk fiber works great as a binder, thickener and can help to improve texture in baked goods. Low in calories but a good source of fiber, you can find psyllium husk fiber online, on sites such as Amazon, or in various health food stores.
Nutrition Facts (per 1 teaspoon):
- Calories 15
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 4g
- Sugar 0g
- Added sugar 0g
- Fiber 3g
- Protein 0g
Pectin
Low in calories and nutrients, pectin is a fiber derived from various fruits and vegetables. It is commonly found in food items such as jams, jellies, and preserves to help with gelling. Pectin is often made commercially from citrus fruits and sold in a powder or a liquid form. It is vegan-friendly and a good replacement for guar gum in certain food products and recipes.
Nutrition Facts (per 1 fl. oz.):
- Calories 3
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 0g
Agar Agar
A plant-based gelatin derived from seaweed, agar agar works great as a thickener or a replacement for gelatin in recipes. It is also a good source of fiber, iron and calcium. With low calories, agar agar is a great addition to vegan cooking to replace guar gum.
Nutrition Facts (per 1 teaspoon):
- Calories 9
- Fat 0g
- Saturated fat 0g
- Sodium 10mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 3g
- Protein 0g
Konjac Root Powder
Also known as glucomannan, konjac root powder is rich in soluble fiber and has similar health claims as guar gum. Because of its fiber content it is also a great replacement for guar gum in recipes.
Nutrition Facts (per ½ teaspoon):
- Calories 5
- Fat 0g
- Saturated fat 0g
- Sodium 2mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 0g
Cornstarch
Cornstarch is created by removing the carbohydrate, A.K.A the starch, from the corn’s endosperm and is commonly used as a thickening agent in foods. It is gluten-free and flavorless which makes it highly versatile in different types of cooking.
Nutrition Facts (per 1 and 1/4 tablespoon):
- Calories 35
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 9g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Other Healthy Alternatives to Guar Gum
For those who are not following a strictly vegan diet but who still wish to avoid guar gum in their foods can consider these alternatives as well.
Egg Whites
Although not vegan friendly, egg whites are a whole food, non-processed, healthy alternative to guar gum. Low in calories and high in protein, egg whites are great for binding foods together. Unfortunately, because they are also low in fiber, which is what helps with thickening and binding foods together, egg whites are not versatile for all recipes and don’t work well as a thickener. Egg whites are best used in cakes and breads as well as a binder in hamburgers and meatballs or breading for various meats.
Nutrition Facts (per 1 egg white):
- Calories 17
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 4g
Gelatin
Translucent, odorless, and flavorless, gelatin is commonly used for gelling in food and can be a helpful replacement for guar gum in certain recipes. Made from the collagen of various animals, gelatin is not a vegan friendly food. However, it is natural, low in calories, and high in protein.
Nutrition Facts (per 1.8g):
- Calories 5
- Fat 0g
- Saturated fat 0g
- Sodium 5mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 2g
Related Questions
Is Guar Gum Low FODMAP?
Yes, guar gum is considered a low FODMAP ingredient. A low FODMAP diet is a diet that is low in fermented oligosaccharides, disaccharides, monosaccharides, and polyols. These are short chain carbohydrates that are not well absorbed in our digestive tract and is often used to help treat symptoms for those with irritable bowel syndrome (IBS) [8].
Although guar gum is a carbohydrate food and a fermentable fiber, it is composed of more longer chain fibers. This means it takes longer to ferment and therefore do not result in unfavorable symptoms FODMAPS do, such as gas and bloating.
Is Guar Gum Gluten Free?
Yes, guar gum is naturally gluten-free. Guar gum comes from a legume and does not contain any grains or require any grains for processing. In fact, guar gum is a common ingredient in gluten-free recipes and products. This is because guar gum helps to act in a similar fashion to gluten in baked foods, providing a similar texture.
Does Guar Gum Cause Inflammation?
Guar gum has been shown to produce anti-inflammatory effects on consumers. This is believed to be caused by the fiber present in guar gum and its prebiotic functions in the gut. However, further research is still needed to determine its role in inflammation.