Glucomannan and the Konjac Plant
Are you skipping meals to lose weight when you actually feel hungry? It seems like you are still unaware of the potential benefits of Glucomannan. In recent decades, glucomannan has been introduced to the United States and European markets as a food additive and dietary supplement. What is glucomannan? It’s a beneficial, soluble and fermentable dietary fiber derived from the root of the konjac plant, which is native to Asia.
Glucomannan which is also referred as Amorphophallus konjac is a sugar made from the root of the konjac plant. It is rich in soluble fiber, which is also a type of dietary fiber that attracts water and turns it into gel form during digestion. After its long history of use as a traditional Chinese medicine, Glucommanan is now a popular appetite suppressant and weight loss aid.The benefits of glucomannan and konjac root are being newly discovered with enthusiasm. Glucomannan weight loss just might be possible if you also lead a generally healthy lifestyle, but it’s important to choose the right product.
What are soluble fibers?
Soluble fibres are a class of "complex" carbohydrates which are soluble in water. When mixed with any liquid, especially water, soluble fibres turn them into a thick gel. Some of these fibres include fruit pectin that is commonly used to thicken jams and jellies and xanthan gum that is used as an emulsifier making foods creamier. Glucomannan functions in the same way by trapping the water in your digestive tract.
By adding more soluble fiber in your diet such as that found in apples, oats, and cherries, it can help with insulin levels which can speed up the burning of unwanted fat. Women should aim to consume 25 g of fiber per day while men should aim for 30 g a day. Below are a few more major health benefits of glucomannan that could help you lead a healthier life.
Soluble fibers are great bacteria food (which earns soluble fiber the term prebiotic). Our gastrointestinal bacteria eagerly ferment soluble fibers, creating byproducts such as valuable nutrients or not-so-desirable gases.
Soluble fibers are found in foods such as:
- Beans and legumes
- Grains such as oats, rye, and barley
- Some fruits such as plums/prunes, apples, pears, berries, and bananas
- Some vegetables, such as the onion family; the brassica family; and Jerusalem artichokes (root vegetables/tubers are often high in soluble fibers)
- Some seeds, such as chia and psyllium
What does glucomannan do?
Glucommanan works in the intestines and stomach by absorbing water to form a bulky fiber which can help with the feeling of fullness to reduce the appetite. It can also decrease the absorption of cholesterol and sugar thus helping reduce cholesterol levels and the levels of sugar in diabetes.
Glucomannan, like other dietary fiber, is not only great for helping alleviate constipation related issues by flushing out harmful toxins easily left behind in your intestinal tract, but it can also help with gut flora probiotics by decreasing the bad bacteria in your intestines to help increase the good bacteria count left behind. The probiotic effect of Konjac Glucomannan gives your body the little extra it needs to make maintaining weight easier and potentially even lose a few pounds in the process.
Irrespective of its form, this dietary fibre makes sure that your system functions properly with its health and wellness benefits:
As you now know that Glucomannan is highly absorbent, meaning it absorbs water and liquid forming a thick gel. This contributes to feeling fuller for longer, which helps to control your hunger cravings to reduce you mindlessly snacking. It has a very low calorie content and it takes up space in the stomach and promotes a feeling of fullness (satiety), reducing food intake at a subsequent meal. Soluble fibers can act as a prebiotic and feeds your healthy gut bacteria, which supports your overall digestive health and immunity.
Glucomannan can have a positive effect on cholesterol levels too. It may help you keep cholesterol in check, as per reports published by the American Journal of Clinical Nutrition after analyzing 14 clinical trials on glucomannan. Its finding says that glucomannan may lower total cholesterol and LDL ("bad") cholesterol and helps to reduce body weight by cutting levels of triglycerides (harmful blood fats).
The Konjac fibre has been well known to help maintain a healthy digestive tract. It is well known to help with constipation as the soluble fiber nature helps to ease the path of digestion. According to a research, consuming Glucommanan fully relieves constipation in both adults and children. The gel that forms within the stomach aids in elimination and digestion too.
Helps reduce the signs of ageingIn a study, it was allegedly found that Glucommanan delays arteriosclerosis, cell aging, and brain deterioration. The benefits of glucomannan can be amazing for your skin and promotes healthy cells to help you look and feel younger.
How to add it to your diet meal?
Glucomannan is very easy to take, creating a glucomannan diet plan will help you, just follow these simple steps:
If you are thinking about going for powder form, all you need to do is add 1 gram to your favourite food or drink three times a day before each meal. Glucomannan powder mixes well in foods like oatmeal, yogurt and sauces as well as almost every type of beverage. You can even mix it in plain water and drink it.
Glucomannan food products such as shirataki noodles are also a great option. Simply boil the noodles according to the direction on the package and relish with your favourite pasta sauce and veggies. You also find glucomannan candies and chews at health food stores these days.
Whenever and whichever form of glucomannan you go for, you should consider drinking at least 8 ounces of water with it.
Always take glucomannan at least 15 minutes before your regular meal to help prevent alterations in your blood sugar levels and avoid over eating at the same time.
Summary of glucomannan health benefits
Glucomannan, from konjac root, is a form of beneficial soluble fiber that can help to improve bowel health, blood sugar and lipids, and other health conditions. It can also help you lose fat and stay lean by improving satiety and appetite hormones. Glucomannan can also help improve many measures of bowel health, such as gastric motility (having healthy and appropriately frequent bowel movements) and the health of good gastrointestinal bacteria. Glucomannan can aid in improving blood sugar control and blood lipids (e.g. serum cholesterol and lipoproteins). It can also help you lose weight by keeping you fuller longer, and possibly affecting appetite hormones. Adding glucomannan to your diet helps you to stay healthy and has a variety of potential direct benefits. Why not try it today and see for yourself!