What Is Glucomannan?
Glucomannan comes from the root of the yam plant, commonly known as konjac. This plant seems to have many incredible beneficial properties.
Glucomannan is a soluble dietary fiber that may have many potential health benefits. Konjac, which has a variety of common names such as snake's head grass, ghost candle, and flower lotus, has been used as a remedy in Southeast Asia since the 6th century. Glucomannan has an extraordinary ability to absorb water, which may be the reason for its many health benefits. Glucomannan can swell significantly when absorbing liquids, and can even expand to 50 times its own weight. However, this extraordinary property can also have advantages and disadvantages.
Traditional Uses of Glucomannan
Originally from Southeast Asia, glucomannan is traditionally used as a dietary fiber supplement and food additive. In addition to being used as a thickener and emulsifier, it is also often added to foods such as tofu and pasta. Konjac is also used to make flour and jelly, and is also used as a substitute for gelatin in vegetarian recipes.
4 Potential Health Benefits of Glucomannan
The dietary fiber from the wonder plant konjac may have many potential benefits.
Glucomannan May Help with Weight Management
Because glucomannan has excellent water-absorbing capabilities, taking it before meals may help with weight management. If the recommended dose of one gram of glucomannan is taken before three meals each day, it may promote a feeling of fullness by taking up space in the stomach. This feeling of fullness may lead to a person taking less food or calories at mealtime. Not only that, but the feeling of fullness may come faster. Many people who take glucomannan also eat less.
Glucomannan may help slow stomach emptying, which is another way it may help with weight loss. Slowing stomach emptying may make people feel fuller longer and reduce the desire to eat or snack after or between meals. In addition, glucomannan is low in calories and may help absorb fewer calories from fat and protein.
As a soluble dietary fiber, glucomannan may nourish the good bacteria in the stomach, making the microbiome in the body healthier. Short-chain fatty acids, including butyrate, are produced in the stomach and intestines as a result of the favorable nutritional environment. Some animal studies suggest that butyrate may help reduce fat absorption. Some studies suggest that a healthy gut microbiome is closely associated with a healthy body weight.
In a large study of 176 overweight people who were on a calorie-controlled healthy diet, those who took glucomannan lost more weight than those who took a placebo.
For weight management, it is important to take glucomannan before meals because the effects are due to its water-absorbing and swelling properties. It is recommended to take 1 gram of glucomannan 15 minutes to an hour before a meal so that it can have a satiating effect before the meal.
Remember to take glucomannan with plenty of water. Its swelling properties may induce potential blockage and congestion in the gastrointestinal system.
Glucomannan may help reduce the risk of type II diabetes
In one study, people who took glucomannan after a meal may have lower blood glucose levels.
The study showed that after taking glucomannan, not only did the postprandial blood glucose level decrease, but also the fasting blood glucose, fasting insulin and serum fructosamine levels were significantly reduced. The study concluded that the analysis showed that glucomannan may be an effective nutritional intervention for type II diabetes.
Adding glucomannan to a healthy diet may help reduce blood glucose and reduce the risk of type II diabetes.
Glucomannan may help reduce the risk of heart disease
A systematic review of several studies showed that glucomannan supplementation may reduce cholesterol, a key indicator of heart disease risk. The systematic review found that taking glucomannan may significantly reduce total cholesterol, triglycerides, "bad" cholesterol - low-density lipoprotein levels in the body, and fasting blood glucose.
It is precisely because glucomannan may have the effect of reducing gastrointestinal cholesterol absorption that the above-mentioned blood fat-lowering effect occurs. The body contains part of the cholesterol produced by the body itself and part of it from the diet, so reducing the absorption of dietary cholesterol may have a significant impact on overall lipid levels. Adding glucomannan to a heart-healthy diet may help reduce total and bad cholesterol levels in the body.
Glucomannan may help relieve constipation
One study found that supplementing with glucomannan may significantly shorten the transit time of food after ingestion compared with patients taking a placebo for patients with constipation. There was no difference in transit time for the placebo group before and after the study.
Glucomannan works by absorbing water to form a bulky dietary fiber that helps food move through the stomach and intestines for breakdown and absorption, which may help relieve constipation.
In fact, most people do not consume enough dietary fiber. In the United States, only 5% of people meet the recommended daily intake of dietary fiber, which is 25 grams for women and 38 grams for men. European and African countries do better than the United States in getting enough dietary fiber, but many countries and regions around the world still fail to meet the recommended intake goals.
As a soluble dietary fiber, glucomannan may help food be more fully absorbed by the body as it passes through the stomach and intestines. If you need to relieve constipation, you may want to add glucomannan to a high-fiber diet rich in fruits and vegetables.
Risks and Prevention of Glucomannan
Glucomannan is generally considered safe and well tolerated.
However, you should be careful when taking glucomannan by mouth. If glucomannan expands in the throat or esophagus before entering the stomach, it can cause gastrointestinal discomfort or even choking.
To prevent possible choking or blockage, try to take glucomannan supplements with 1 to 2 glasses of water or other beverage of choice.
In addition, glucomannan may slightly affect the absorption of a diabetes medication called sulfonylurea. To avoid any absorption problems, take this medication at least one hour before or four hours after taking glucomannan.
Side effects of glucomannan are rare, but they may cause gas, bloating, or diarrhea. These side effects are mild and uncommon and resolve quickly after you stop taking it.
Glucomannan may have a variety of health benefits, and if you adhere to a defensive lifestyle, consuming glucomannan may have a number of health benefits.
Several studies have shown that glucomannan may help with weight management. This is because glucomannan may help slow gastrointestinal emptying, reduce calorie intake, and make people feel fuller, thereby optimizing weight management. This soluble dietary fiber may not only assist with weight management, but it may also help food move through the gastrointestinal system faster and relieve constipation.
In addition, glucomannan may help reduce the risk of heart disease by reducing the absorption of cholesterol, fat, and protein. With less cholesterol from the diet, glucomannan supplementation may significantly reduce the amount of bad cholesterol, triglycerides, and total cholesterol in the body.
Not only that, glucomannan supplementation is also beneficial for regulating blood glucose levels. Studies have shown that fasting blood glucose and insulin levels have significantly decreased after glucomannan supplementation.
Before incorporating a new supplement into your nutritional supplementation plan, always consult your doctor to learn more about whether adding glucomannan is right for you.
