Glucomannan from konjac root health benefits
Konjac root is shallow in fiber calories but very high in fiber. Similar to many vegetables, this is a combination that promotes a healthy waistline. Of course, the rest of your diet must be healthy and you need to exercise regularly. Consuming konjac flour can help with weight loss by promoting a feeling of fullness or satiety, which reduces the likelihood of overeating.
In a 2005 study, 176 healthy overweight people were randomly assigned to consume either a fiber supplement or a placebo and a calorie-restricted diet. The fiber supplements were glucomannan, glucomannan, and guar gum, or glucomannan with guar gum and alginate.
All subjects consumed a balanced diet of 1,200 calories plus either the fiber supplement or placebo. After a five-week observation period, the researchers found that all of the fiber supplements plus the control diet led to weight loss compared to the placebo plus diet.
However, they concluded that glucomannan specifically reduced weight in overweight but otherwise healthy subjects, but the addition of guar gum and alginate did not seem to lead to any additional weight loss.
Conversely, some studies, such as one published in 2012 in the Journal of the American College of Nutrition, did not show that taking glucomannan from konjac root resulted in any statistically significant weight loss. However, it’s safe to say that when glucomannan is combined with an overall weight-loss lifestyle that includes a healthy diet and regular exercise, it may be effective in promoting weight loss.
Prebiotic foods are essential for gut health and overall wellness, but prebiotics help “feed” the probiotics. Prebiotics – such as glucomannan from konjac root as well as garlic, jicama, and artichoke – are indigestible fiber compounds.
Like all prebiotics, glucomannan passes through the upper part of the gastrointestinal tract and remains undigested because the body is unable to break it down completely. However, once the prebiotics reach the colon and they are fermented by the intestinal flora, they produce prebiotics.
Konjac root supplement powder is a prebiotic that feeds friendly bacteria in the gut. A study published in 2008 showed that supplementation with glucomannan increased fecal concentrations of general probiotics as well as specific probiotics such as Bifidobacteria and Lactobacillus.
Higher prebiotic intake is associated with benefits including:
- Reducing the Risk of Cardiovascular Disease
- Healthier cholesterol levels
- Better gut health
- Improved digestion
- Lower stress response
- Better hormonal balance
- Higher immune function
- Lower obesity and weight gain
- Lower inflammation and autoimmune response
The fact that konjac root is prebiotic is one of the reasons why it has the next benefit.
Constipation is a common problem, usually caused by a low-fiber diet, dehydration, and lack of exercise. Several studies have shown that glucomannan from konjac root may help with constipation. When consumed, the powder acts as a prebiotic in your system, which is very helpful in promoting healthy bowel movements.
Glucomannan is considered a bulk-forming natural laxative, which means that ingesting it promotes larger, bulkier stools that pass through the colon more easily. It also encourages feces that require less force during defecation. A preliminary trial and several double-blind trials have found glucomannan to be an effective constipation treatment.
In people with constipation, glucomannan and other bulk-forming laxatives usually promote bowel movements within 12 to 24 hours of ingestion. Studies have shown that three to four grams are effective for constipation, and a 2008 study specifically found that moderate amounts of konjac glucan supplements promoted bowel movements by 30 percent in constipated adults and improved colon ecology in general.
The American Journal of Clinical Nutrition published a systematic analysis of 14 glucomannan from konjac root studies, which showed that the use of glucomannan had significant beneficial effects on total cholesterol, LDL cholesterol, triglycerides, as well as body weight and fasting blood sugar.
However, it did not affect HDL cholesterol or blood pressure. More specifically, glucomannan was able to do the following in these studies:
More specifically, glucomannan was able to do the following in these studies:
- Lower total cholesterol by 19.3 mg/dL
- Lower LDL cholesterol by 16 mg/dL
- Lower triglycerides by 11.1 mg/dL
- Lower fasting blood sugar by 7.4 mg/dL
How exactly does glucomannan help the body lower these important health indicators? As a fiber-centered substance, it reduces the body’s absorption of cholesterol by absorbing water in the digestive tract to reduce the absorption of cholesterol in the intestines. This results in less cholesterol in your bloodstream.
There are over 20 scientific studies involving glucomannan from Konjac root and diabetes. One of the ways it can help diabetics is because it delays the stomach’s natural emptying process, which leads to more gradual sugar absorption and lower blood sugar levels after meals.
A study published in Diabetes Care was small (only 11 patients with hyperlipidemia and hypertensive type 2 diabetes), but it showed a very positive effect of konjac fiber.
The study participants, who received a traditional low-fat diet and medication, were given konjac fiber-rich cookies. Overall, the researchers concluded that adding konjac fiber to conventional therapy improved glycemic control, lipid profile, and systolic blood pressure in high-risk diabetics. In turn, they believe konjac fiber may improve the effectiveness of conventional type 2 diabetes treatment.
Another study gave 72 subjects with type 2 diabetes konjac food for 65 days. Overall, it was concluded that konjac foods are very useful in the prevention and treatment of hyperglycemia. ( 10 ) Hyperglycemia or high blood sugar usually affects people with diabetes. This is a condition in which excess glucose ( sugar ) circulates in the bloodstream.
Overall, taking glucomannan orally or including it in the diet may help lower cholesterol, blood sugar levels, and blood pressure in diabetics, which is why it should be part of a healthy diabetic diet plan.
Q&A: How to Find Glucomannan From Konjac Root Dosage Information
For medicinal purposes, Glucommanan powder, capsules, or tablets can be purchased at your local health food store or online. I recommend avoiding capsules and tablets altogether; they have been associated with severe digestive blockages. Tablets have been known to expand before reaching the stomach. There have also been anecdotal reports of internal bleeding after taking glucomannan pills.
When choosing a powder or flour, you want to make sure it’s 100% pure with no additives or fillers. Organic versions are also a good idea but may be harder to find. Eating Shirataki noodles or making homemade noodles using glucomannan powder is a great and safe way to incorporate glucomannan into your diet. Japanese Shirataki noodles are the best-known glucomannan food. Adding the powder to shakes or smoothies is another good idea. Again, I recommend staying away from glucomannan pills.
The recommended dose of glucomannan from konjac root is low compared to other fiber supplements because it swells so much in water (up to 50 times its weight). One study, in particular, showed that two to four grams of glucomannan per day were well tolerated and resulted in significant weight loss in overweight and obese individuals. For constipation, three to four grams is an effective laxative.
I highly recommend starting with one very small dose per day. Most powdered products recommend one-half teaspoon (2 grams) per day 30 to 45 minutes before a meal with at least 8 ounces of water. When taking glucomannan powder, be sure to follow the directions carefully. It is essential to take the powder with a sufficient amount of water so you don’t risk choking.
