Glucomannan, an extract from konjac (Amorphophallus Konjac), is a source water-absorbing betaglucan, a type soluble fiber. Soluble fiber aids in digestion, blood sugar regulation, and nutrient absorption. Although glucomannan has a high level of dietary fiber, it also contains very few calories and almost no vitamins or proteins.
Glucomannan can be used as a dietary supplement or food, such as konjac jelly and noodles. Its potential effects on body weight and blood glucose, cholesterol, triglycerides, blood pressure, and blood glucose have been extensively studied. Other benefits have been studied, including its potential to be an anti-obesity and laxative, as well as a prebiotic and anti-inflammatory supplement.
Although there are many benefits to glucomannan, not all studies have shown it to be effective. Further research is needed to draw further conclusions.
Health Benefits
Numerous studies have been conducted to determine the health benefits of glucomannan. Based on extensive research, we now explore the potential health benefits glucomannan has for us.
May help with weight management
Glucomannan can be used to lose weight by creating bulk. This can result in a reduction of calories. It is also a good source of soluble fibre, which slows down the absorption sugar and cholesterol and aids digestion.
This is possible because glucomannan forms an invisible protective layer on the intestinal wall. It prolongs the time food stays in the stomach, reduces hunger, and increases feeling of fullness. It is also low in calories, making it an effective weight loss aid.
There are mixed results in the studies regarding glucomannan’s use for weight loss. Supplementing with glucomannan for weight loss may be beneficial in some cases. However, it has not been shown to reduce body fat (BMI) in healthy individuals who are overweight or obese.
Body Mass Index (BMI), a biased, outdated measure, doesn’t take into account many factors such as body composition and ethnic descent, race or gender, age, and gender.
BMI, despite being an inexact measure, is still widely used by the medical community today because it’s an affordable and quick way to analyze potential health statuses and determine outcomes.
Another study found that daily intakes of 4-grams of glucomannan over 8 weeks were not associated with weight loss, changes in body composition, feelings hunger, meal satiation, or an impact on cholesterol or blood sugar levels.
Another study examined the effects of glucomannan pasta as a substitute for carbohydrate-rich noodles. It found that those who ate the glucomannan noodle significantly reduced their calorie intake and carb intake, without requiring them to consume additional calories. Researchers believe that glucomannan food is an effective way of creating a caloric deficit necessary for weight loss.
May Lower Cholesterol, Blood Sugar
Glucomannan acts as a protective layer on food and inhibits the absorption cholesterol and bile acids. Soluble dietary fibers such as glucomannan have beneficial effects on blood sugar levels, due to their slow stomach emptying and delayed glucose circulation.
Supplementing with glucomannan has been shown to lower blood sugar and cholesterol in both healthy people and those who have diabetes. This is due to a slower stomach emptying, which results in higher absorption rates by the small intestine and increases insulin sensitivity. Lower blood sugar elevation is a key factor in diabetes management.
May Help with Constipation
Digestive health is improved by soluble fiber, such as glucomannan. A daily intake of dietary fiber should be between 25-30 grams, with 6-8 grams of soluble fiber.
Glucomannan, a great source of soluble fiber and a smart choice to treat chronic constipation. A teaspoon of glucomannan powder has 4 grams fiber. It is safe to use for short-term, even for children and pregnant women.
Constipation is a common problem during pregnancy. Research shows that glucomannan, which is used in Mylanta or Milk of Magnesia during the third trimester of pregnancy, is more effective than magnesium hydroxide (used to relieve constipation).
Prebiotic properties are another way glucomannan may help with constipation. In constipated adults, glucomannan has been shown stimulate growth of Lactobacilli and Bifidobacteria. It has been shown that glucomannan intake can improve bowel movements by stimulating the growth of Bifidobacteria as well as Lactobacilli.
Possible side effects
Glucomannan supplements can be taken as directed for short-term use. There isn’t much information about long-term safety of glucomannan supplements as a health supplement. Side effects include stomach problems such as gastric issues, diarrhea, bloating and stomach pain.
Glucomannan has a high absorbency, soaking up to 50 times its weight of water. If you don’t drink enough liquid, this can cause blockages in your esophagus and intestines. Take 8 ounces of water with glucomannan.
It is important to speak with your doctor if you are taking medications for diabetes or cholesterol.
Dosage and preparation
There are no requirements or guidelines for the use of glucomannan supplement. Safe intake of glucomannan supplements is limited to 9g (9,000 mg) per day. This can be divided into three to four doses. Take glucomannan as a supplement with water and other liquids.
Studies on the effects of glucomannan supplementation on digestion have shown that adding 4.5g per day to low fiber diets increased the frequency and balance of stool in mildly constipated individuals by 30%.
Research suggests that a dose of 3.6 grams per person per day is recommended for type 2 diabetes patients suffering from hyperlipidemia. If you have diabetes or other medical conditions, you should consult your healthcare provider before you start using glucomannan. Glucomannan capsules, tablets, and powders are available in a range of 500 to 2,000 mg.
What to look for
In the United States, dietary supplements are not usually regulated or evaluated for effectiveness. Look for brands that have a certification from an independent certifying agency like the U.S. Pharmacopeia, ConsumerLab or NSF International. These organizations can provide independent testing that can ensure quality.
Talk to your healthcare provider to discuss how the supplement may interact with other medications. You can also get advice from your healthcare provider regarding the dosage based on your medical history.
Most Frequently Asked Questions
* Shirataki noodles are made from konjac root and contain glucomannan. Shirataki noodles can be substituted for regular pasta or pasta on a low-calorie or low-carb diet.
* There is no specific time you should take glucomannan. If you are looking to increase your feeling of fullness and ease your digestion, it is best to take it before meals. Take glucomannan with at least 8 ounces water.
* 4g fiber per teaspoon in a teaspoon of konjac root glucomannan extract powder
