Glucomannan – benefits, what it is for and how to use it!

Glucomannan , also known as konjak mannan, is a polysaccharide extracted from the root of Amorphophallus konjac. This substance is considered a dietary fiber , as it increases the viscosity of food when in contact with gastric juice, which would help regulate intestinal functions. When Glucomannan is ingested , its fibers absorb water and thus increase in volume, giving a feeling of satiety.

These properties are controversial. Studies indicate that this substance is not effective as it spreads, in addition to causing undesirable side effects, such as diarrhea.

Glucomannan – what is it?

Glucomannan  is a water  -soluble dietary fiber  extracted  from the roots of the elephant yam, also known as konjac. It is available as a supplement, in drink mixes, and is also added to food products such as pasta and flour.

It is also the main ingredient in shirataki noodles. Glucomannan  comprises  40% of the dry weight of elephant yam, which is native to Southeast Asia. It has a long history of use in herbal blends and traditional foods such as tofu, noodles and konjac jam.

In addition to being sold as a dietary supplement, it is used as a food additive – an emulsifier and thickener denoted with the E-number E425-ii. Glucomannan has an exceptional  ability to absorb water and is one of the most viscous dietary fibers known.

It absorbs so much liquid that a small amount of Glucomannan  added to a glass of water turns the entire contents into a gel. These unique properties are thought to mediate its weight loss effects .

What is glucomannan used for?

Glucomannan serves to help you lose weight because it has fibers that benefit : 

• Decrease the arrival of sugar in the blood, helping to reduce hunger and control diabetes;
• Absorb fats, having a very positive effect on cholesterol reduction ;
• Regulate intestinal transit, fighting constipation;
• Promote the feeling of satiety.

You can buy Glucomannan  at health food stores, in powder or capsule form.

Does Glucomannan Help You Lose Weight?

Glucomannan helps a  person to lose weight for two reasons. First, because fiber helps to absorb excess water in the body that causes a feeling of bloating. Second, because it is responsible for reducing the amounts of sugar and cholesterol  that are absorbed by the body through food.

By decreasing the amount of sugar that is absorbed by the body, Glucomannan  prevents insulin spikes from forming, which make the person feel the need to eat more fatty foods. Consequently, insulin spikes cause the person to gain more weight, as most of the fat from food goes to the reserve tissues.

Studies already carried out suggest that regular consumption of Glucomannan  can cause a person to lose about one kilo per month. The same studies point out that around 4 grams a day of fiber helps to reduce weight, especially for people who are overweight.

Although there is not enough scientific data to prove the effectiveness of Glucomannan  in this regard, it is believed that the weight reduction is due to the fact that it reduces appetite.

How to use glucomannan:

Glucomannan in cooking  is the basis of many diet noodles, which are low in calories and very versatile, and can be used in a wide variety of styles, from noodles, to salads, noodles, etc.

It also exists in the form of a supplement, in capsules that must be taken about half an hour before each meal, so that Glucomannan  has time to “fill” the stomach, causing a large reduction in appetite and in the amount of food ingested. , with the advantage of preventing you from feeling bloated or gassy.

Powdered Glucomannan  can be added to liquids like smoothies , juices, protein shakes, soups, etc. It has no flavor, so it doesn’t change the taste, just making the liquid a little thicker. The consumption of liquids with the use of this fiber is essential, because it is the water that will activate the sponge effect of Glucomannan .