Konjac glucomannan(KGM) is a hydrogelatinous polysaccharide with high molecular weight and water solubility, which is extracted from the tuber of Amorphophallus plant. A highly processed Konjac Powder that contains more than 90% KGM, which can also provide a certain amount of high-quality dietary fiber even if a small amount is added to food. For many people losing weight, they prefer this food as the main source of meal replacement, so is the Konjac glucomannan helping for losing weight?
KGM is difficult to digest like other dietary fibers, but it is a fermentable water-soluble dietary fiber. Studies have shown that dietary fiber increases satiety more than easily digestible polysaccharides and simple sugars. Satiety comes from many sources, which mainly depends on the physical properties of the dietary fiber itself (swelling, gelation, annual changes in stomach contents), gastric motility, retardation of glucose and insulin response after meals, etc.
Human studies have shown that konjac glucomannan, when combined with a healthy diet, can help people lose 8-10 pounds (3.6-4.5 kilograms) in five weeks. Other studies have shown that konjac glucomannan can help people lose weight, is very effective against constipation and improves various health indicators (such as blood sugar, blood cholesterol and triglycerides).
Source: Grethe Støa Birketvedt. et al., Experiences with three different fiber supplements in weight reduction. Clinical Trial Med Sci Monit. 2005 Jan;11(1): P15-8.
The mechanism of KGM for weight Loss may be:
- Water absorption, expansion, increase satiety
KGM is a powerful soluble dietary fiber with excellent expansion and water absorption and an expansion coefficient of 80-100. The absorption of water after eating makes the stomach feel full, so as to reduce food intake and avoid excessive calorie intake, so as to achieve the effect of weight loss.
- Release energy density.
KGM can not be dissolved by human digestive enzymes but can be used by microorganisms in the large intestine as a carbon source. It is a low-calorie food and a kind of high-quality soluble dietary fiber. Data show that 100G of rice provides 1435kJ of energy, 100G of wheat flour provides 1439kJ of energy while konjac powder is only 155KJ, so KGM can replace other high-calorie food as an excellent low-calorie weight loss food additive.
Konjac glucomannan dosage and side effects
For the purpose of weight loss, a dose of 1 gram three times one day is enough. Remember, when mixed with water, glucomannan expands and absorbs up to 50 times its weight. Therefore, the recommended dose of glucomannan is low compared to other fiber supplements. Additional, the proposal is edible 15 minutes to 1 hour before meal, otherwise glucan does not have any effect to reduce weight. To prevent choking or obstruction of the throat and esophagus, which can occur when glucomannan expands before it reaches the stomach, it should be rinsed with water or beverages after taking. In addition, some people may experience mild side effects such as bloating, flatulence, weak stools or diarrhea, but these negative effects are uncommon. Note that glucomannan also reduces the absorption of oral drugs such as sulfonylureas. Therefore, this can be avoided by taking the drug at least 4 hours or 1 hour after ingestion.
So, glucomannan is really good for weight loss, it doesn’t work in isolation but as with any weight loss approach, you should combine it with a healthy diet. In the long run, healthy eating and lifestyle habits are the most important thing, and the most effective and safest way to lose weight is to permanently change your lifestyle,