Glucomannan powder is a naturally occurring nutritional fiber that comes from the konjac plant. For years, it has been used as a thickener and emulsifier with countless cooking applications.
Surprisingly, there are many claims of significant health benefits.
Some studies support its ability to help lower your blood pressure and fight obesity. However, its ability to help reduce cholesterol levels is still up for debate.
Luckily, there is no doubt that if you mix this powder with water and drink it before each meal, you are not going to be able to eat as much as you normally would.
The Way This Substance Works
With no starch or sugar content, this substance is basically a calorie-free carbohydrate in the form of fiber. If you have ever taken such supplement, you already know that it can drastically reduce your appetite.
The fibrous content is soluble, so it tends to attract water (this is where the “magic” lies). When it comes in the contact with water, it forms a gel, helping to slow down your digestion. Therefore, filling up your stomach with glucomannan powder before a meal will help you to eat much less and still feel full!
Therefore, filling up your belly with glucomannan powder before a meal will help you to eat much less and still feel full! Because it quickly gels up, you need to dissolve this powder in your glass of water and drink it as soon as possible.
Pay attention: This substance, like any fiber, doesn’t get broken down and absorbed into your bloodstream; it remains intact and only passes through your digestive system.
You Can Easily Add It to Your Meals
Another beneficial property is the fact that it is without any odor as well as without almost any taste so you can add it to just about any recipe that would normally include cornstarch.
If you do not like to use supplements to meet your daily need of dietary fiber, then there are many fiber-rich foods you can eat, such as bran, beans, seeds, nuts, and dried spices.
The key to using glucomannan powder in your cooking is to remember to add it to cold or tepid water only. If you add it to the hot water, it will thicken and turn into gel almost instantly.
Pay attention: By adding glucomannan powder to your daily meals you are taking in the fiber that you need without the chalky taste.
Great Benefits for Your Body
Except being a useful thickening agent for your meals, the extract from Konjac root has many applications and benefits for your body as well. You are now probably thinking:
“Why would I want a big glob of gel going through my system?”
Well, the answer is easy as it comes with many benefits:
- This substance induces satiation or the feeling of being full. This is especially important if you are trying to lose weight and minimize your sugar cravings.
- It helps to cleanse your body of toxins and to prevent constipation.
- Glucomannan helps your body to manage blood sugar levels and reduces the insulin spike your body often experience after a meal rich in carbohydrates.
- This substance reduces the absorption of cholesterol from your diet and inflammatory patterns in your body.
Pay attention: Modern science has not entirely proved the weight loss aspects of this substance, but if you think about its basic physical and chemical properties, the potential advantages are quite clear. Just check out the section below dealing with various scientific studies on this substance.
Research Done on This Substance
Only a few studies have been performed on glucomannan as a dietary supplement, but its benefits have been known for centuries in other parts of the world.
Of several studies that have examined it, the results look quite promising. The powder has been shown to induce satiation, lower cholesterol levels, provide food for good bacteria in your intestines, and cleanse the digestive system.
Harmayani, E., et al. (2014). “Characterization of glucomannan from Amorphophallus oncophyllus and its prebiotic activity in vivo.” in Carbohydrate Polymers.
Kaats, G. R., et al. (2015). “Konjac Glucomannan Dietary Supplementation Causes Significant Fat Loss in Compliant Overweight Adults.” in The Journal of the American College of Nutrition.
Kardum, N., et al. (2014). “Effects of glucomannan-enriched, aronia juice-based supplement on cellular antioxidant enzymes and membrane lipid status in subjects with abdominal obesity.” in Scientific World Journal.
Walsh, D. E., et al. (1984). “Effect of glucomannan on obese patients: a clinical study.” in International Journal of Obesity, Vol. 8(4).
Zalewski, B. M., et al. (2015). “The effect of glucomannan on body weight in overweight or obese children and adults: a systematic review of randomized controlled trials.” in Nutrition, Vol. 31(7-8).
Dosage Rules & Shopping Guide to Getting The Best Brand
In case you are convinced that this supplement may be the best option for your weight loss efforts you still may be a little bit confused as there are many brands you can choose from. Luckily, if you will follow these tips you should be happy with your purchase:
- Rather buy powder form instead of capsules as they usually contain other artificial substances that may not be the best for your health.
- Always go for 100% pure supplement even if it costs more.
- Prefer brands that were made in the USA, ideally in an FDA approved facilities.
- Begin with 1-3 grams of daily dosage for glucomannan powder and gradually increase this number according to your tolerance. Ingesting too much of it too soon may cause excessive bloating and gas.
- Drink 8 ounces of water with 1 gram of Glucomannan around 30 – 60 minutes before your main meals.
Pay attention: Although modern day science is now just beginning to prove what native people around the world have known for years about these supplements, it is definitely worth a try.