Glucomannan is a real substance derived from the roots of the plant konjak. Now actively used for weight loss, reducing cholesterol and sugar in the blood, as well as various digestive disorders. Glucomannan is a source of dietary fiber.
The desire to lose weight and become the owner of an ideal figure is peculiar to people for a long time. And recently the question of excess weight has become a real problem, which almost half of the planet is facing.
In this case, people are increasingly willing to use natural herbal remedies to solve health problems. Not surprisingly, and to combat excess weight, vegetable additives are frequently used, a relative novelty among which has become glucomannan.
For centuries, this plant is grown in Asia, mainly in Japan and China. It is also popular in oriental cooking. Dietary glucomannan fibers contain glucose and mannose, which has an extremely high moisture absorption.
They can absorb water, which by weight exceeds their own weight by 200 times. This is the most vicious kind of fiber from all known to science. It is not for nothing that the Japanese call it the “broomstick”.
Today, glucomannan is actively used as a means for losing weight (in capsules or powder). Dr. Oz, whose television shows are often devoted to weight loss issues using natural remedies and food additives, called this type of water-soluble fiber a “natural sponge of thin people” and said that this is one of the greatest ways to control appetite.
The product has no taste, no smell, so its powder form can be added to any dish or drink. Glucomannan is also suitable as a neutral thickener, emulsifier, and stabilizer. It is added to the low-calorie Japanese noodles shirataki and soy tofu cheese, as well as to chewing sweets.
Glucomannan for weight loss
The water-soluble fiber that makes up glucomannan gives a sense of satiety and appetite, thereby reducing caloric intake. The American Dietetic Association has established a daily fiber intake rate of 25 g for women and 50 g for men under 50 years of age; respectively – 21 g and 30 g after 50 years. Since many of us sin with addictions to heavy, high-calorie, poor fiber foods, taking glucomannan is a great way to fix it.
Vegetable fibers of cognac, getting into the body, swell when mixed with other solid and liquid substances, providing an almost instant feeling of saturation. According to an article published in the “International Journal of Obesity”, over 8 weeks, overweight adults lost an average of 5.5 kg of body weight due to the introduction of glucomannan into the diet.
Participants in the experiment took 1 g of this food supplement an hour before each meal. And without any changes in the diet and the degree of physical activity. For those who are decided to lose weight, the average daily dose of this food supplement should be 3-4 grams, divided into several parts.
Take glucomannan capsules immediately before meals or 1 hour before the next meal.
Glucomannan increases in volume 200 times if it contacts with water. This property is used in the fight against obesity and obesity.
The suggested mechanism of the fat burning effect is explained as follows:
To lose weight, a person needs to reduce food intake. Consuming less food prevents hunger. By reducing hunger, you can reduce the amount of food consumed and thereby lose weight.
Hunger is formed by two main mechanisms. Saturation signals come from the blood as the glucose level increases in it, as well as from the stomach when it is filled.
Glucomannan, together with water, can be used to fill the stomach and create a false sensation of satiety. Regular use of glucomannan in combination with a controlled low-calorie diet helps to gradually regulate weight.
Glucomannan, although composed of glucose by about 40%, is not a source of calories. In the human body, there are no enzymes that can split this polysaccharide. Therefore, it passes through the intestine and is removed from it in an unchanged form, not absorbed into the systemic bloodstream.
To avoid negative consequences, it is essential to follow the rules of glucomannan carefully. The most important of these is the need to drink up to 2 liters of water a day during each course.
At the same time, each serving of Konjak is washed with at least one glass of water. Water is necessary for the fibers to swell in the stomach, begin to soften and dissolve. With a lack of water, the fibers will remain coarse and stiff, so it is easy to damage the mucous membrane of the stomach and intestines.
This is especially dangerous when taking Konjak in the form of tablets since a small amount of water can cause choking or spasm of the respiratory system, throat, esophagus or intestine.
Additional benefits of glucomannan:
Supports intestinal microflora.
Lowers the level of sugar in the blood.
Eliminates constipation when consumed with water.
All these properties are characteristic of any other insoluble carbohydrates, including cellulose, which is a component of most vegetables and fruits.
In one research, glucomannan at a dose of 4 grams per day in obese men decreased triglyceride levels in the blood, LDL cholesterol, and systolic blood pressure. The level of total cholesterol has also reduced. These effects were recorded after four weeks of supplementation.
Studies have shown that glucomannan for reducing cholesterol is more effective in combination with chitosan. This is due to increased excretion of fats with feces. Differences in effectiveness among members of different sexes were also found. In women, glucomannan reduces cholesterol more than men.
Many stores today offer a variety of drinks or products with the addition of konjak or prepared from its fibers. In particular, there are fruit juices with konjak, contributing to weight loss, elimination of toxins and, at the same time, quenching thirst.
In cooking, konjak is mainly used as a gelling agent (along with agar-agar or gelatin), so jelly is often found on the market, which, while preserving all the useful properties, is also a delicious dessert. Also from the konjak tubers make flour, which is then used to make macaroni or shirataki noodles.
There are also some contraindications to taking glucomannan. In particular, very carefully it should be taken to people who have diabetes, as the fibers of konjak can cause a sharp decrease in sugar. Also, glucomannan is contraindicated in people with structural disorders in the intestine or esophagus, since the fibers can provoke a blockage of the gastrointestinal tract.
Another remark concerns the combination of glucomannan with drugs. It, as a rule, prevents the full absorption of medications, so it is recommended to distribute their reception on time and take the medication in an hour, and better – 4 hours after glucomannan. Like all other herbal remedies, glucomannan fibers can induce individual intolerance.
When it is detected, it is necessary to immediately exclude this product from your diet to avoid serious consequences for the body. Even though konjak is quite effective for weight loss, it should be used with extreme caution, since if the rules of admission are not adhered to, serious health consequences may be possible.