What Is Guar Gum?—Demystifying the Additive in Alternative Milk

Guar gum: A barista wearing an apron pours milk into an iced coffee drink.

Used to thicken plant-based milks, guar gum is a staple in the coffee world, but has managed to stir up a bit of controversy over the years. Today, we learn more about the ingredient.

BY ANGEL CASTILLO
BARISTA MAGAZINE ONLINE

Featured photo by Jason Nguyen

If you work in coffee, chances are that you’ve heard of guar gum—but perhaps you aren’t quite sure what it is. We often see it listed as an ingredient in coffee creamers and alternative milk, but recently, a movement for “gum-free” products has begun to catch wind.

Today, we’ll demystify this common ingredient, dissect the controversy around it, and explore its place in the specialty-coffee world.

Guar Gums: A barista pours plant-based milk into espresso, creating latte art. — Guar gum, which comes from guar beans, is commonly added to plant-based milk to give it a creamy texture. Photo by Timothy Barlin.

What is guar gum?

Guar gum comes from the guar bean (also known as the “cluster bean”), a legume that is used as a natural thickener, binder, and stabilizer in many foods and even cosmetic products. The ingredient is gluten-free and vegan, and it is high in soluble fiber. According to PubMed Central, guar gum can promote digestive health and may help lower blood sugar due to its fiber slowing down sugar absorption. Healthline reports that guar gum is also useful for lowering cholesterol.

Why the controversy?

If guar gum is shown to have positive health benefits, why is there suddenly a movement for creamers and plant-based milks that are specifically “gum-free”?

Guar gum, when consumed in moderation, isn’t necessarily “good” or “bad.” Whether or not consumption is cause for concern comes down to the amount that is consumed, a person’s individual dietary needs, and food sensitivity.

In the 1990s, the FDA banned the use of guar gums in weight loss products after a weight loss drug called Cal-Ban 3000 led to negative side effects for many users, and even resulted in fatality for some.

The drug used a high amount of guar gum, which swelled ten times the size after being consumed—much like how chia seeds increase in size when soaked in water. The guar gum used in the drug was meant to keep users fuller for longer, but instead caused bloating and intestinal obstruction, causing serious health issues for a handful of people.

Moderation is key

While the Cal-Ban 3000 situation caused a scare around guar gum, it’s important to note that the weight loss drug used a high amount of the ingredient—much higher than what you’ll find in a serving of your typical alternative milk.

Since the ban of this drug, the FDA created a maximum requirement dosage of the ingredient, with many foods such as coconut milk only containing 1% of the ingredient. The PubMed Central study found no significant side effects from guar gum in dosages under 15 grams. And for consumers who do have a sensitivity to the ingredient, the side effects of moderate consumption are typically mild.

“In large amounts, guar gum may be harmful and can cause negative side effects,” Healthline reported. “However, the amount found in processed foods is likely not a problem.”

Guar Gums: A coffee shop menu lists out a variety of coffee and tea-based drinks — Understanding what guar gum is can help you educate your customers on what they’re ordering and consuming. Photo by Nathan Anderson.

Making an informed decision, for yourself & your customers

Knowing what guar gum is and how it can affect the body can help you make a more informed decision about what alternative milks and creamers you choose to consume or offer at your coffee shop. In addition, it can help you educate customers with health concerns on what exactly is in their drink.

Guar gum, when added to alternative milk, can create that “extra creamy” texture baristas often look for in milk substitutes, and in small amounts, it’s virtually harmless. However, for customers with food sensitivities, looking into gum-free options may be worth a shot.

ABOUT THE AUTHOR

An artist based in Los Angeles, Angel Castillo is host of a South American food pop-up, Gatitos Cocina. Their family has a history of growing coffee in Ecuador and continues an at-home practice in San Diego, California.