Can Glucomannan Play a Role in Weight Loss?
Feb 16, 2023
How Much Do You Know about Glucomannan?
Konjac Root Glucomannan Powder is a natural water-soluble dietary fiber extracted from konjac root. It can be taken as a supplement, in drink mixes, or added to foods like pasta and flour. Konjac root glucomannan makes up 40% of the dry weight of konjac, which is native to Southeast Asia. It has long been used in herbal mixtures and traditional foods such as noodles, tofu, and konjac jelly. Besides being sold as a dietary supplement, it is also used as a food additive (emulsifier and thickener). Konjac root glucomannan has an excellent ability to absorb water and is one of the most viscous dietary fibers. It absorbs so much liquid that adding a small amount of glucomannan to a glass of water turns the entire contents into a gel. These unique properties are thought to exert their effects on weight loss.
How Does Glucomannan Play a Role in Weight Loss?
Like other soluble fibers, konjac root glucomannan is thought to ameliorate weight loss in multiple ways: (1) it is extremely low in calories; (2) it occupies space in the stomach and increases the feeling of satiety, thereby reducing food intake for the next meal; (3) it delays gastric emptying and increases satiety; (4) like other soluble fibers, it reduces protein and fat absorption. It also provides friendly bacteria to the gut, which convert it into short-chain fatty acids, such as butyrate, which have been shown in some animal studies to protect against fat gain. Feeding gut bacteria may have other benefits as well. Glucomannan is different from most other soluble fibers because it is extra viscous and especially effective for weight loss.
Can Glucomannan Play a Role in Weight Loss?
Many randomized controlled trials have investigated the effects of konjac root glucomannan on weight loss. These types of studies are the gold standard for scientific research in human beings. In the largest study, 176 healthy but overweight people were randomly assigned glucomannan supplements or a placebo on a calorie-restricted diet. Three different dosages of glucomannan supplements were tested. In addition, some contained other fibers. Results after 5 weeks showed that those who were supplemented with glucomannan lost more weight. Multiple other studies agree with these results. Regular pre-meal intake of glucomannan results in modest weight loss in overweight and obese individuals. It is especially effective when combined with a weight-loss diet.
What are the Dosage and Side Effects of Glucomannan?
For weight loss, a dosage of one gram, three times a day is enough. When mixed with water, glucomannan swells, absorbing up to 50 times its weight. Therefore, the recommended dosage of konjac root glucomannan is lower than that of other fiber supplements. Glucomannan has no effect on weight loss unless taken before meals. The recommended time range is 15 minutes to 1 hour before meals. Konjac root glucomannan is well tolerated and generally considered safe. Nevertheless, if glucomannan expands before it reaches the stomach, it may lead to choking or blockage in the throat and esophagus (the tube that carries food from the mouth to the stomach). To prevent this, it should be washed down with one to two cups of water. Some people may have mild side effects such as bloating, gas, soft stools, or diarrhea, but these are uncommon. Glucomannan can reduce the absorption of certain oral medications, such as diabetes drugs sulfonylureas. This can be prevented by taking the medication at least four hours after ingesting glucomannan or one hour before.
If you would like to know more about our Konjac Root Glucomannan Powder or other extracts, please get in touch with april@inhealthnature.com.
