What Is Glucomannan? Benefits and Side Effects

Glucomannan comes from the Konjac root, a plant native to Southeast Asia.

It is a water soluble fiber, that is thought to help with weight loss by filling the stomach and acting as an appetite suppressant.

It is commonly used as an emulsifier and thickening agent.

Available in many different forms, included as part of a healthy and balanced diet, glucomannan can help you lose more weight than diet and exercise alone.

Glucomannan at a Glance

• Glucomannan is an excellent source of soulable fiber, holding up to 200x its own weight in water.
• Beyond suppressing appetite, glucomannan may also help lower cholesterol and blood sugar levels.
• Glucomannan powder is commonly used as a thickening agent in foods.
• Glucomannan noodles are available at many Asian specialty food stores and are a great low carb pasta alternative.

Forms of Glucomannan

Glucomannan comes in various forms, and is a predominant part of Asian cuisine, where it has been used for centuries.

Supplements: Capsules designed to be taken with water before a meal.

Powders: Designed to be sprinkled into food or water to emulsify a dish, or to make a shake.

Pasta: Noodles designed to be included as part of a meal.

Miscellaneous: Since this can be cut and molded into a variety of shapes and sizes, it can be used as a vegetarian substitute for nearly anything.

Glucomannan Uses

The food industry uses glucomannan in various applications, generally as a thickening agent. It has practical uses in baking and pastry, candies and other confectionary treats, soups, sauces, gravies, dressings, beverages, frozen entrees, and more.

Glucomannan Benefits

Glucomannan benefits are wide and varied. In addition to the weight loss benefits, it can also be used as a meat substitute for vegetarian diets; it can help diabetics, help those with high cholesterol issues, and provide constipation relief.

Meat Substitute for Vegetarian Diets

Glucomannan can be used to create as a meat substitute in vegetarian diets since it is easily molded and shaped into any configuration. It can be cooked in several different ways including:

• Baked
• Braised
• Stewed
• Fried

It is commonly used to substitute beef, shrimp, kidneys, and squid. It cooks in three to five minutes, making it an easy option for most people.

Blood Sugar Control for Type 2 Diabetics

Regular use of glucomannan is thought to help slow the rate at which the body absorbs sugar from the food you eat, which can help stabilize and control your blood sugar levels.

However, it is important to continue close monitoring of your blood glucose levels to ensure the glucomannan is not interfering and is providing help, rather than harming them.

Lower Cholesterol

Regular use of glucomannan is thought to help reduce the level of LDL (bad) cholesterol in your body, by decreasing the amount of cholesterol the body absorbs from the food you eat.

Constipation Relief

Since glucomannan is a type of bulk forming fiber, it will move through the intestines with ease, and help promote healthy and regular bowel movements.

This will ease the stress of constipation, and with regular use, combat against it in the future. A suggested dose for constipation relief is one gram two or three times per day.

How Glucomannan Works for Weight Loss

As Glucomannan can hold up to 200 times its own weight in water, it gels to fill the stomach. When taken with a large 16 oz. glass of water, the resulting gel will artificially fill the stomach to allow a person to eat less food while still feeling full.

As the gel moves through the digestive system, it helps to remove toxins from the intestines, which can help to improve digestion and further aid in weight loss.

You can either include it in your diet as part of your food intake, or you can take it in a supplement form with water 20 to 30 minutes before all of your meals to decrease your overall food intake to reduce calorie consumption.

For best results, adults should aim for one gram per serving, with three servings per day. If you are using it for anything other than weight loss, you may have a different recommended dosage amount.

It is a low carb, low glycemic food that works well with nearly any type of diet. This helps to keep blood sugar levels stable, preventing insulin from spiking, which fights against cravings, and makes this a safe option for diabetics.

However, as with any non-conventional treatment, you should closely monitor your blood sugar levels and speak with your doctor before using this as a management or treatment option.

Glucomannan Side Effects

Glucomannan side effects are minimal for most children and adults. Capsules, powders, and flour forms of the plant are considered safe.

Tablet forms of glucomannan are considered unsafe, due to the potential for a choking hazard and/or an intestinal blockage, if the tablet is not taken with enough water.

Pregnant and nursing women should avoid using glucomannan, or use with caution, as there is not enough evidence to indicate whether or not it is safe for consumption during pregnancy and lactation.

Diabetics should closely monitor their blood sugar levels and glucomannan dosage amount as there is no set dosage amount that works for all diabetics.

Its use may help stabilize levels, but it also may interfere with monitoring. Speak to a doctor before starting glucomannan as part of your treatment.

Glucomannan may also interfere with blood glucose levels during and after surgical procedures.

If being scheduled for a surgery, stop taking the supplement at least two weeks before the procedure

Medications taken by mouth may become less effective if taken with glucomannan because it absorbs things in the stomach and intestines.