The featured nutrient for this week is a dietary fiber from the roots of the konjac plant aka elephant yam. It is primarily grown in southeast Asia and is gaining a reputation for promoting weight loss. Glucomannan is often used to make noodles and other traditional Asian foods. Like all other dietary fibers it is water-soluble meaning it absorbs a lot of water. When it is consumed, it absorbs the water in your stomach giving the sensation of fullness. That feeling of satiety occurs because the water engorged fibers take up more space in the stomach. Also, fiber naturally slows the emptying of the stomach. Therefore, it has the potential to reduce food intake from increased feelings of fullness. In addition, dietary fiber reduces the absorption of fat and protein in foods being digested reducing caloric intake. Friendly bacteria feeding off of the fiber facilitate a specific metabolic process known to produce molecules that inhibit fat accumulation and ultimately, weight gain.
What makes glucomannan standout from other dietary fibers?
As compared to other water-soluble fibers, it is more tenacious giving it more enhanced abilities than the others. It is like comparing a regular man to superman, so to speak. The Healthline article, Glucomannan - Is It an Effective Weight Loss Supplement? by Atli Arnarson, June 2018 reports that there are scientific studies that show individuals on caloric restricted diets lost significantly more weight when taking glucomannan supplements. Moderate weight loss was observed when the supplement was taken before meals.
Colon Cleanser
Glucomannan is a fiber so it naturally facilitates colon evacuation. Fecal matter contributes significantly to weight when inside the body. Although this does not cause fat loss, the individual will observe a reduction in weight after having a bowel movement.
Heart Healthy Benefits
Arnarson says that studies have suggested glucomannan to notably reduce cholesterol levels, low-density lipids (LDL's) or bad fats, and triglycerides in the blood. Potentially, it can improve the function of the heart and blood vessels and alleviate high blood pressure.
Diabetes Fighter
Studies have also demonstrated the reduction of fasting blood sugars by glucomannan according to Arnarson's article. It can be a wonderful boost to diabetes management and prevention.
Growing Popularity
Glucomannan is becoming increasingly popular in Western medicine. It can be found as capsules, tablets, powder, and as part of mixtures, particularly those for weight loss, colon cleansing, and detoxification. It is recommended by Dr. Alan Mandell, DC to take between 0.5 grams to 2 grams with at least 8 ounces of water prior to each meal (about 3 times per day). He emphasizes the importance of taking it with adequate amounts of water since the super fiber can expand up to a whopping 50 times its weight! So far, research has proven it safe with minimal to no adverse effects for most people. As with any other nutritional supplement, seek medical consultation first if there are preexisting health problems.
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