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What is Glucomannan?
Glucomannan Supplements: Benefits, Usage, Pros, Cons
The reason for including glucomannan (Konjac Root) in our food is usually to cause a feeling of satiety. This is necessary for diets that are poor food on fiber. The second important reason for taking glucomannan is to improve the absorption of digested food. That is why it is used in the composition of healthy foods from the new generation.
Glucomannan is a complex carbohydrate from the fibers group. Glucomannan fiber also improves the absorption of digested food. Some authors attribute to glucomannan the ability to regulate blood sugar. According to them, this is due to the delay in passing food through the stomach pylorus and its increased absorption in the small intestine.
Glucomannan, like other fibers, does not get digested. Its role is to influence the speed and quality of digestion and absorption and lie to the "stomach" and the cerebrum about the volume of the ingested food.
Glucomannan, like the other known fibers - pectin and cellulose - holds food in the stomach and slows digestion. That makes us feel lasting satiety. Thanks to glucomannan, the absorption of food in the small intestine gets more rapid and complete.
Where Can You Buy Glucomannan?
Glucomannan supplements can be found in your local drug store, and you don't need a prescription to buy glucomannan products. If you prefer buying supplements online, some of the best places to buy konjac root glucomannan are iHerb and Amazon.
See our recommended konjac glucomannan supplements below. According to the research we have made online, brands like NOW Foods, Nature's Way, Natural Balance are some of the best glucomannan brands you can buy online and locally.
Top 5 Best Selling Glucomannan Supplements
The most common forms of glucomannan supplements are glucomannan powder, glucomannan pills, and glucomannan capsules. All glucomannan root forms are suitable, depending on the purpose and your personal preferences.
Product | Name | Buy on iHerb | Buy on Amazon |
|---|---|---|---|
| #1 Now Foods Glucomannan | ||
| #2 Nature's Way Glucomannan | ||
| #3 Natural Balance Glucomannan | Cell | |
| #4 Best Naturals Konjac Root Glucomannan | Cell | |
| #5 Nutricost Glucomannan | Cell |
How Do Glucomannan Supplements Work?
The glucomannan supplement works in three main ways through which you get the health benefits:
It controls and regulates appetite
Glucomannan can help you regulate your appetite. When you take the supplement pill and then follow up with a glass of water, the glucomannan expands as it absorbs the water.
As it expands, it fills the stomach pushing the sides, which in turn sends signals to your brain, telling you that you are full. As such, you do not overeat, which helps with weight loss. Indeed, glucomannan can help with weight loss.
Influences your sugar and insulin levels
When glucomannan absorbs water, it turns into a dense mass of fiber. As such, it holds on to the carbs and sugars content in your stomach and delays their absorption by the gastrointestinal tract.
Delaying and slowing down the absorption of sugars prevents the spike of insulin levels in the blood after meals. In doing this, the body becomes sensitized to insulin and reduces blood sugar levels. Controlling insulin and sugar levels helps manage your weight.
Improves the health of your gut
Finally, glucomannan helps maintain and improve the health of your gut. It is a fiber which is a group of food that is vital for the essential bacteria in the gut.
The health and functioning of the essential bacteria affect various aspects, including food cravings, immune function, and metabolism, among other things.
What's Glucomannan Structure?
The structure of glucomannan is that of a straight polymer. It has very little branching, with the main units being β-(1→4) that is linked to D-mannose and D-glucose.
The ratio for this branching is 1.6:1. For β-(1→6)-glucosyl linkages, the ratio for branching is 8%, and the basic structure of the glucomannan is GGMMGMMMMMGGM.
Glucomannan Health Benefits
There is considerable evidence showing that glucomannan has multiple health benefits. However, further research is needed to shed more light on some of the other health benefits. The main health benefits are;
It aids weight loss
Glucomannan works to help you achieve weight loss in several ways. First, taking it before you eat and drinking water turns it into a paste which leaves you full, restricting the amount of food you will take.
Its gel aspect also takes time to extract, leaving you fuller for longer and preventing food cravings. It also reduces the absorption of other nutrients like proteins and fats, reducing the number of calories you absorb. It also helps that glucomannan itself, or the formed paste has very few calories.
Regulates blood cholesterol levels
Several studies have shown that glucomannan has a significant impact in reducing bad cholesterol levels and maintaining blood cholesterol levels at normal. The reason for this is attributed to the fact that glucomannan slows down the rate at which the body absorbs nutrients.
This effect reduces the rate and amount of cholesterol that the body absorbs. Further analysis also shows that glucomannan increases the levels of cholesterol excretion reducing the amount left in the body.
It is excellent for diabetes
Glucomannan has shown promise in managing and preventing Type 2 diabetes. This kind of diabetes often arises when your body develops insulin resistance due to repeated blood glucose spikes.
Studies show that taking glucose reduces the rate at which this happens by slowing down the rate at which food leaves the stomach and the rate at which nutrients move in the body. It helps stabilize the glucose levels reducing the fluctuations of blood glucose levels and thus preventing insulin resistance and diabetes.
It can help manage constipation
Dietary fiber is crucial for the smooth passage of food through the digestive tract, which helps food movement.
Glucomannan is an excellent dietary, and its gel-like structure further enhances smooth passage. Consuming glucomannan resulted in increased frequency and volume of stool which prevented constipation.
Other health benefits of constipation that require extra research include the following:
- Rapid gastric emptying is also known as dumping syndrome. The rapid gastric emptying syndrome happened when food passes from the stomach to the intestines too fast. As a result, the body could release too much insulin, which causes low blood sugar. Some research on this issue shows that orally taking glucomannan will help people with this problem avoid ending up with low sugar. There is a need for more research in this area.
- High blood pressure. Present research indicates that glucomannan could improve blood pressure in patients having high blood pressure.
- Overactive thyroid or hyperthyroidism. The present research shows that including glucomannan in treatment with methimazole and propranolol is helpful to lessen thyroid hormone levels in individuals with an overactive thyroid.
- Obesity. Some initial research demonstrates that orally taking glucomannan improves weight loss in adults and children who are overweight and obese. Nevertheless, not all current research agrees with these findings.
- There is also research that demonstrates that glucomannan can have a beneficial effect in managing gastrointestinal disorders. Recurring and persistent GI disorders often present these.
Glucomannan Side Effects
Glucomannan is generally safe, and it has no significant side effects as the body generally tolerates the fiber well. However, generally, glucomannan is well-tolerated. Mild side-effects can include:
- Bloating;
- Flatulence;
- Soft stools;
- Diarrhea.
Individual experiences with these side-effects vary significantly. You may experience these symptoms largely because glucomannan supplements principally affect your gut. Thus, while it could help alleviate constipation, it could also impact the other way and make you experience these other symptoms.
The best approach is to start slowly with glucomannan and perceive how your body reacts before taking it often. You must keep in mind the following considerations:
Contraindications
Considering the risk of esophageal and gastric obstruction, medical experts do not recommend the supplement for patients with abnormalities of their esophagus or gut structure.
Pregnancy/Lactation
There is not sufficient information regarding the use of glucomannan when one is pregnant or lactating. Pending more information, medical experts do not recommend using the supplement among breastfeeding or pregnant women.
Interactions
Due to glucomannan's probable ability to lower blood glucose, doctors caution its use in patients getting oral hypoglycaemic agents and insulin. The same applies to alternative medicines that may potentially decrease glucose levels.
Additionally, glucomannan could lower the bioavailability of other oral medications. Thus, experts recommend that you take other medications one hour before or four hours after taking glucomannan.
Adverse Reactions
Users of glucomannan tablets have reported cases of Severe GI and esophageal obstruction. While the cases are rare, it is a possible risk. These hypoglycemic effects pose a potential hazard to diabetic patients. Some case reports link glucomannan to occupational asthma and cholestatic hepatitis.
Some minor adverse effects are usually the result of gastrointestinal complications. These include issues like diarrhea, abdominal discomfort, flatulence, and bloating.
Toxicology
A test showed that:
When you give the supplement at 500 mg/kg/day for 18 months to rats, there's no toxicity. Data suggest diarrhea, abdominal pain, and flatulence occur with dosages of more than 5 g daily.
Is Glucomannan Safe?
Glucomannan supplement is a natural ingredient that characteristically contains no additives or chemicals. It is incredibly well-tolerated and is typically considered safe if you take it following the expert's recommendations.
When you want to increase the amount of glucomannan, start slowly and gradually increase to the maximum dosage. Doing it differently will leave you experiencing bloating, soft stools, or flatulence for a few days as the body adjusts. While these symptoms are normal for the first few days, if they continue, stop taking the supplement and get the opinion of a medical professional.
If you are presently taking any medications, doctors recommend taking them one hour before or four hours after taking glucomannan because it may decrease the speed at which the medication is absorbed into your blood.
Glucomannan Dosage
You should aim to take around 30 to 50g of fiber daily, ideally a blend of soluble and insoluble fibers. You can take glucomannan in various forms, especially tablets or powder, both of which are almost tasteless.
They are also excellent for adding to smoothies and other foods. If you are taking glucomannan for weight loss, it is best to take the supplement 15 to 30 minutes before eating to give the paste time to swell and partially fill your stomach.
You can use these guidelines for your dosage.
Adults
By mouth:
For constipation: 2 to 4.5 grams per day, consumed in single or split doses, for up to 12 weeks.
For high cholesterol: Various glucomannan supplement doses and dosage forms have been taken for up to 12 weeks. These include snacking on biscuits containing 0.5 to 0.7 grams of glucomannan per 100 kcal, taking 2.4 to 3.9g of glucomannan supplements daily, and taking bars with 3.33 grams of glucomannan thrice, or taking foods containing 5 to 10 grams of glucomannan daily.
For diabetes: 3-4 grams per day for up to 8 weeks. Taking biscuits having 0.5 to 0.7 grams of glucomannan per 100 kcal has also been used for three weeks. A specific supplement providing 2.5 to 7.5 grams of glucomannan has also been used with meals.
Children
By Mouth:
For constipation: Use up to 5g in single or split doses daily for 4 to 12 weeks.
For high cholesterol: 2-3 grams in single or split doses daily for eight weeks.
When to Take Glucomannan
Health experts generally recommend that you take glucomannan around 15-30 minutes before eating a meal if you are using the supplement to try and manage your weight.
For other reasons, you can take the supplement anytime, but try to avoid taking it too close to bedtime.
How to Take Glucomannan
There are three common ways you can take glucomannan supplements. These are:
1) Glucomannan powder is the most popular method as it is tasteless, making it an excellent addition to smoothies and other food ingredients. For those who are baking, it is an excellent thickener and also an emulsifier.
2) Glucomannan food products: there are several food products made from glucomannan, and these include shirataki noodles, chews, and gummy candies.
3) Glucomannan powder tablets offer convenience that allows you to get your glucomannan anytime, especially when you need to take it before meals. There is a slight risk with this method because it could cause blockages in the throat and intestines, which is why you should take plenty of water.
Why Should We Take Glucomannan
Inducing a feeling of satiety in diets that are poor in fiber and improving the absorption of digested food, as already mentioned, are the two main reasons.
That is why glucomannan root is incorporated into the composition of healthy foods from the new generation.
Primary Physiological Effect
Glucomannan fibers help reduce levels of LDL cholesterol and raise HDL cholesterol in the blood.
It gives a lasting feeling of satiety taken even in small quantities. Therefore, it is a suitable addition to meals with a low stodgy effect in diets for weight reduction.
Additional Physiological Effects
The improvement of digestion is another positive effect resulting from the use of konjac glucomannan. This is due principally to the "cleaning" action of the vegetable fibers in the stomach, duodenum, and especially in the small intestine.
Glucomannan fiber, like the other known fibers - pectin and cellulose - holds food in the stomach and slows digestion. That makes us feel lasting satiety.
Thanks to konjac root glucomannan, the absorption of food in the small intestine gets more rapid and complete. Some authors attribute glucomannan to the ability to regulate blood sugar. According to them, this is due to the delay in passing food through the stomach pylorus and its increased absorption in the small intestine.
Which Products Are the Main Sources of Glucomannan
Glucomannan is a substance that cannot be procured with food in our geographic region. It is sold in the form of capsules.
The capsule should not be chewed or swallowed dry because in the case of injury and subsequent contact between water and glucomannan, like swelling of the active ingredient occurs. Upon swelling, konjac glucomannan can reach a volume 17 times larger than its original form.
How Does Glucomannan Get Absorb By the Body
Glucomannan, like other fibers, does not get digested. Its role is to influence the speed and quality of digestion and absorption and lie to the "stomach" and the cerebrum about the volume of the ingested food.
After passing through the digestive system, it is ejected from the excretory system with feces.
Which Foods Contain Glucomannan in the Greatest Amount
Glucomannan root can be found in the plant's tuber (the root part) of Amorphophallus konjac. This plant is popular in Japan.
It has been used there for hundreds of years. Dried and crushed into flour, the konjac root glucomannan tuber can be added to dishes to impart a strong effect.
Substitute for Glucomannan Powder
Psyllium husks
As a highly adaptable ingredient, psyllium husk is an excellent and popular thickener. It is mostly purely fiber and is perfect for the health of your gut. Since it is primarily pure fiber, you can even consume it daily as a fiber supplement.
Psyllium husk should be used in small quantities or risk having a stomach upset. You should also drink a lot of water after taking this fiber. This low-carb thickener works best for baked goods, smoothies, sauces, stews, and soups. Often, your recipe may only need a half or one teaspoon of fiber. Go ahead and read our comparison article glucomannan vs psyllium husk and see how you can substitute both fibers with each other.
Guar Gum
Guar gum is a natural plant fiber that you get from the seed of the guar plant. Guar gum is similar in its content to glucomannan. It is a low-carb thickener with zero net carbs, making it one of the more impressive thickeners available.
Guar gum is usually used in commercial baking and as commercial ice cream. It has an excellent ability to improve consistency and texture while also prolonging the life of baked goods.
This exceptional powerful keto thickener is likely to have eight times as much thickening power as corn starch. For that reason, it makes sense to use very little at first and then add a minimal increment just as you would with the other thickeners. Popular uses for guar gum include baking and cold applications to soups and stews. It's a very versatile ingredient that would add to any kitchen.
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