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5 Surprising Benefits of Taking a Konjac Root Supplement
November 19, 2024
Konjac, a versatile plant with a long history in Asian cuisine and medicine, has recently gained global attention for its health benefits.
Known for its dietary fiber called glucomannan, konjac root has become a popular ingredient in weight management and gut health supplements.
So what exactly is konjac, and how can you incorporate it into your routine?
This article explores what it is, its impressive benefits, how to use it and any potential risks to consider.
What is konjac?
Konjac, scientifically known as Amorphophallus konjac, is a plant native to Southeast Asia. It’s commonly referred to as elephant yam, although it’s not related to true yams.
The most valuable part of the plant is its root, which is processed into various forms, including powder, noodles and supplements.
The key component of konjac is glucomannan, a water-soluble dietary fiber that can absorb up to 50 times its weight in water.
This makes it an excellent ingredient for promoting feelings of fullness, supporting digestion and improving overall health.
Konjac root benefits
1. Supports weight management
Konjac root’s glucomannan fiber helps suppress appetite by expanding in the stomach and promoting satiety.
A 2003 study tested the effects of a stimulant-free dietary supplement on weight and fat loss in obese adults.
In the randomized, double-blind, placebo-controlled study, obese adults aged 20–50 years old took either a placebo or six capsules of a supplement containing glucomannan a day for six weeks. The supplement also contained chitosan, fenugreek, gymnema sylvestre and vitamin C.
While there was no significant change in calorie consumption between the two groups, the treatment group lost much more weight, body fat and total fat mass, along with seeing a greater loss in ab, waist and hip circumference.
Studies specifically on konjac glucomannan have revealed similar results. A 2015 randomized, double-blind, placebo-controlled study of 83 overweight adults, for instance, confirmed the efficacy of it to help reduce body weight, body fat and even cholesterol levels.
2. Helps improve digestive health
Glucomannan acts as a prebiotic, feeding beneficial gut bacteria. It also helps regulate bowel movements, alleviating issues like constipation.
A study published in the journal Nutrition highlighted glucomannan’s ability to increase stool bulk and improve overall gut function. In another study from 2008, konjac glucomannan supplementation helped increase bowel movement by 30 percent and improved colonic ecology in constipated adults.
3. Aids in blood sugar management
Konjac slows the absorption of sugar in the digestive tract, helping stabilize blood sugar levels.
Research published in 2023 found that glucomannan could significantly lower fasting blood glucose levels and improve insulin sensitivity in individuals with type 2 diabetes.
The anti-diabetic effects have been found in several other studies as well, making it a great addition to a diabetic diet plan.
4. May lower cholesterol
Glucomannan can reduce LDL (“bad”) cholesterol by binding to bile acids, promoting their excretion and supporting heart health.
A meta-analysis published in 2024 confirmed that glucomannan supplementation significantly lowered total and LDL cholesterol levels without affecting HDL cholesterol.
Another meta-analysis of 12 studies (eight in adults, four in children) from 2017 made similar determinations, finding konjac glucomannan supplementation can reduce total and LDL cholesterol without affecting HDL cholesterol levels.
5. Enhances skin health
Konjac-based products are hydrating and can improve skin texture and elasticity, according to research. They also have been shown to protect against ultraviolet damage.
Glucomannan, used in skin care formulations, has been found to enhance moisture retention, combat acne and reduce signs of aging.
Glucomannan fiber also may accelerate wound healing by promoting collagen synthesis.
How to use
You can use konjac root as a dietary supplement or for culinary purposes. For skin health, a konjac sponge is available as well.
Culinary uses
- Konjac noodles (shirataki noodles): Low-calorie and gluten-free, these noodles are a great alternative to pasta.
- Konjac flour: Often used as a thickening agent in recipes or as a substitute for regular flour in baking.
- Jellies and sweets: Konjac is also used to make low-sugar jellies and gummy candies.
Supplements
- Powder: Mix konjac powder into smoothies or water for a quick fiber boost.
- Capsules: Convenient for those looking to reap the health benefits of glucomannan without altering their diet.
There is no specific standard dosage, so follow dosage recommendations of the specific supplement you’re taking.
It’s important to take a konjac root supplement with plenty of water, and it’s a good idea to take it before a meal.
Risks and side effects
While konjac offers many benefits, it’s important to use it responsibly. It can actually cause the following side effects in some people:
- Digestive discomfort: Some people may experience bloating, gas or diarrhea, especially when first introducing konjac into their diets.
- Choking hazard: Because glucomannan expands in water, konjac products (like jelly or powder) can pose a choking risk if not consumed with enough liquid.
- Medication interference: This fiber may affect the absorption of certain medications. Consult your doctor if you’re on prescription drugs.
- Allergic reactions: Although rare, some individuals may have allergies to konjac products.
Conclusion
- Konjac root is a nutrient powerhouse that supports weight management, gut health, skin health and more. With the added ability to promote wound healing, it’s clear why it has gained a reputation as a superfood.
- Whether you’re enjoying konjac noodles, supplements or skin care products, this versatile plant offers numerous ways to enhance your wellness.
- As with any health product, moderation and awareness are key. Start with small amounts, ensure proper hydration and consult a healthcare professional if you have underlying conditions.
- By incorporating konjac into your lifestyle, you can enjoy its many benefits while maintaining balance and safety.
- Ready to try it? From cooking delicious shirataki noodle dishes to exploring glucomannan supplements, this superfood offers an easy way to boost your health and diet.
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