Glucomannan: Is It an Effective Weight-Loss Supplement?

It is difficult to lose weight. Long-term success will require dedication and perseverance. Numerous diet and supplement plans claim to be effective in weight loss. One of these is glucomannan. It’s a natural dietary fiber that can be used as a weight-loss supplement. This article will provide a comprehensive look at the science behind glucomannan, and whether you should be taking it.

What Glucomannan Is

Glucomannan, also known as konjac, is a natural, water-soluble dietary fiber that comes from the roots of the elephant yam. It can be used as a supplement in drinks, and also added to foods such as pasta or flour. It is also the main ingredient of shirataki noodles.

40% of the elephant yam’s dry weight is made up of glucomannan, originally from Southeast Asia. It is used in herbal mixtures as well as traditional foods such tofu, noodles, and konjac jelly. It is sold as a dietary supplement and as an ingredient in food – an emulsifier or thickener, denoted by the E-number of E425-ii.

Glucomannan is one of the most viscous dietary fibers and has an extraordinary ability to absorb water. It can absorb so much liquid, that even a small amount of glucomannan is enough to turn the entire contents into a gel. These unique properties are thought to be responsible for weight loss.

In summary: Glucomannan, a water-soluble dietary fiber, is extracted from the roots of the elephant yam. It is a popular weight loss supplement. Glucomannan, a water-soluble dietary fiber, is available. It is believed that it can promote weight loss, just like other soluble fibers.

Glucomannan Features and Benefits

• Very low in calories.
• It occupies space in your stomach, promotes fullness (satisfaction), and reduces food intake at subsequent meals.
• It slows down stomach emptying and contributes to greater satiation.
• It reduces the absorption of protein and fat, just like other soluble fibers.

It also feeds your friendly bacteria, which turns food into short-chain fatty acids like butyrate. This has been shown to protect against fat gain, in some animal studies. Other benefits may be derived from feeding your gut bacteria.

Studies have shown that altered gut bacteria can be linked to body weight. Glucomannan is different from other soluble fibers because it’s extraordinarily vicious. This makes it especially effective in weight loss.

Summary: Glucomannan, like other soluble fibers, absorbs water from your stomach. This contributes to feeling full. It may also promote weight loss and calorie reduction.

Glucomannan Results

Numerous randomized controlled trials of the effects of glucomannan have been conducted. These studies are the most important in scientific research on humans. The largest study involved 176 overweight and healthy people who were restricted in calorie intake. They were randomly assigned either to a glucomannan or a placebo. We tested three different glucomannan supplement types with varying amounts. Some contained additional fibers.

These were the 5-week results:

You can see that weight loss was significantly higher among those who took glucomannan supplements. These results are supported by several other studies. When taken before meals, glucomannan can cause modest weight loss in obese and overweight people. This combination is especially effective when it’s combined with a weight loss diet. This is true for all weight loss methods. They work best when combined.

Summary: Glucomannan can be taken before meals to help with weight loss. It is primarily known for creating a feeling that you are full and decreasing your calorie intake.

Glucomannan Health Benefits

Glucomannan can promote weight loss and may also reduce the risk of developing heart disease. A systematic review of 14 studies has shown that glucomannan can be lower than previously thought.

• Total cholesterol of 19 mg/dL (0.5mmol/L);
• LDL cholesterol “Bad” at 16 mg/dL (0.4mmol/L);
• Triglycerides at 11 mg/dL (0.12 Mmol/L);
• Fasting blood sugar of 7.4 mg/dL (0.4% mmol/L).

It reduces your blood cholesterol by decreasing your absorption of cholesterol. This research shows that glucomannan can be added to your diet to lower your chances of developing type 2 diabetes and heart disease. Glucomannan, which is a water-soluble fiber has been used successfully to treat constipation.

Summary: Glucomannan may reduce the risk of heart disease by reducing total cholesterol and “bad” LDL cholesterol.

Glucomannan Dosages

A dosage of 1 gram 3 times daily is sufficient for weight loss. Mixing glucomannan with water expands it and can absorb up 50 times its weight. The recommended dose of glucomannan should be lower than other fiber supplements. Glucomannan has no effect on weight loss if it is not taken before a meal. The timing recommendations vary from 15 minutes to one hour before a meal.

Glucomannan can be tolerated well and is generally considered safe. If glucomannan expands prior to reaching the stomach, it can cause choking and blockage of the throat or esophagus (the tube that transports food from your mouth into your stomach). It should be rinsed with water or another liquid to prevent it from getting stale. Although mild side effects may occur, such as diarrhea, flatulence, or bloating among others, these are rare.

Glucomannan may also be used to reduce the absorption of oral medication such as sulfonylurea (a diabetes drug). You can avoid this by not taking the medication for at least 4 hours or 1 hour before you ingest glucomannan.

Summary: Glucomannan can be considered safe. One gram is recommended, which should be taken three times daily with water. It will not affect weight loss if taken before eating.

Conclusion:

Based on the evidence, glucomannan can be an effective weight loss supplement. However, it is not an effective weight-loss strategy in itself. Permanent lifestyle changes are the only way to lose weight over time. Glucomannan might make it easier, but it will not work miracles all by itself.