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Glucomannan is an effective dietary supplement for those looking to lose weight. However, some of you still wonder what glucomannan is and is it really good for weight loss? Let’s find out right through this article.
What is Glucomannan?
Glucomannan is a natural fiber with the scientific name Amorphophallus konjac , extracted from the roots of a plant called konjac, also known as yams. This active ingredient is researched to be able to dissolve in water.
Glucomannan is available in powder or capsule form for medical use, usually for patients with diabetes or constipation.
In addition, glucomannan is also used as a gelling agent and thickener for food.
Food sources of glucomannan
Glucomannan is known as a functional food , so it is often found in tablets for specific treatment.
In addition, glucomannan is also found in pasta, flour, tofu, shirataki noodles, konjac jelly, … Glucomannan is also used to make some additives in the food industry.
Health benefits of glucomannan
Treatment of constipation
According to a study by the Università di Milano in Italy, glucomannan is considered as a soluble fiber that will be very effective in preventing constipation and softening stools . This will make it easier for us to defecate and eliminate waste products from the body.
Reduce blood sugar
Glucomannan works to slow down the absorption of glucose in the digestive system . Since then, this active ingredient also helps to reduce the fasting blood sugar level by about 7.4mg/dL equivalent to 0.4 mmol/L.
Lowers bad cholesterol levels
According to some studies on glucomannan, this active ingredient has the effect of reducing bad cholesterol (LDL) in the blood by limiting the absorption of cholesterol components in our intestines.
How does Glucomannan help with weight loss?
Benefits of glucomannan in weight loss
- Based on the feature of absorbing a lot of water, this active ingredient when entering the stomach will occupy the entire volume of the stomach, will make you feel full and do not want to eat much.
- This active ingredient is a natural form of fiber, contains very few calories , so it helps the body reduce protein absorption in the process of nutrient tolerance of the body.
- When we put glucomannan into the body, this active ingredient becomes food for the beneficial bacteria in the intestinal tract. Since then our intestines become healthier.
Is glucomannan effective for weight loss?
Based on a real-life study, applied to 176 healthy and overweight people , the experts compared glucomannan with guar gum, alginate.
Follow-up for 5 weeks, the results showed that for the combination of glucomannan and a balanced diet, an average loss of about 0.8 kg / week.
Conclusions showed that glucomannan resulted in a significant reduction in body weight in healthy overweight subjects , while supplementation with guar gum and alginate did not appear to be as effective as glucomannan.
Dosage of glucomannan
According to a study in the US of Rush University College of Nursing, the dosage of glucomannan for weight loss purposes is about 1g / time and used 3 times / day . Taking 15-60 minutes before each meal is considered safe and best for weight loss.
Note: The property of glucomannan is that it can absorb up to 50 times its weight in water. When used, it is necessary to use a smaller dose than other natural fibers.
Glucomannan side effects
Besides the divine uses that glucomannan brings, you need to use it for the right purpose and in the right dose to achieve the best effect.
- Do not use too much glucomannan in a day , this can lead to bloating, gas, diarrhea.
- When used improperly, glucomannan will lead to swelling of this compound in the throat, causing airway obstruction, causing choking.
- Glucomannan can significantly reduce the absorption of some medications.
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Source: Translation from Healthline
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