Does glucomannan work: Glucomannan — Is It an Effective Weight Loss Supplement?
Glucomannan — Is It an Effective Weight Loss Supplement?
Weight loss is not always easy, and long-term success requires dedication and perseverance.
Countless supplements and diet plans are marketed as effective weight loss strategies, claiming to make things easier.
One of them is called glucomannan, a natural dietary fiber promoted as an effective weight-loss supplement.
This article takes a detailed look at the science behind glucomannan and whether it’s something you should be taking.
Glucomannan is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac.
It’s available as a supplement, in drink mixes and is also added to food products, such as pasta and flour. It’s also the main ingredient in shirataki noodles.
Glucomannan comprises 40% of the dry weight of the elephant yam, which is originally from Southeast Asia. It has a long history of use in herbal mixtures and traditional foods like tofu, noodles and konjac jelly.
In addition to being sold as a dietary supplement, it’s used as a food additive — an emulsifier and thickener denoted with the E-number E425-ii.
Glucomannan has an exceptional ability to absorb water and is one of the most viscous dietary fibers known.
It absorbs so much liquid that a small amount of glucomannan added to a glass of water turns the entire content into a gel. These unique properties are believed to mediate its effects on weight loss.
Summary
Glucomannan is a water-soluble dietary fiber, extracted from the roots of the elephant yam. It has gained considerable attention as a weight loss supplement.
Glucomannan is a water-soluble dietary fiber.
Like other soluble fibers, it’s believed to promote weight loss in several ways (1):
- It’s very low in calories.
- It takes up space in your stomach and promotes a feeling of fullness (satiety), reducing food intake at a subsequent meal.
- It delays stomach emptying, contributing to increased satiety (2).
- Like other soluble fibers, it reduces the absorption of protein and fat (3).
It also feeds the friendly bacteria in your intestine, which turn it into short-chain fatty acids like butyrate, shown to protect against fat gain in some animal studies (4, 5).
Feeding your gut bacteria may also have other benefits. Some studies have shown a correlation between altered gut bacteria and body weight (6, 7).
Glucomannan differs from most other soluble fibers, as it’s exceptionally viscous, making it particularly effective for weight loss.
Summary
Like other soluble fibers, glucomannan absorbs water in your stomach and contributes to feelings of fullness. In addition, it may promote reduced calorie intake and weight loss in other ways.
Several randomized controlled trials have studied the effects of glucomannan on weight loss. These types of studies are the gold standard of scientific research in humans.
In the largest study, 176 healthy but overweight people on a calorie-restricted diet were randomly assigned either a glucomannan supplement or a placebo (8).
Three different glucomannan supplements with varying dosages were tested. Some also contained other fibers.
These were the results after 5 weeks:
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As you can see, weight loss was significantly greater among those who supplemented with glucomannan.
Several other studies agree with these results. Glucomannan caused modest weight loss in overweight and obese individuals when regularly ingested before a meal (9, 10, 11).
It’s particularly effective when combined with a weight-reducing diet.
The same applies to all weight-loss methods — they work best in combination.
Summary
When taken before meals, glucomannan may lead to modest weight loss in overweight individuals, mainly by creating a feeling of fullness and reducing calorie intake.
In addition to promoting weight loss, glucomannan may improve some heart disease risk factors.
According to a systematic review of 14 studies, glucomannan can lower (10):
- Total cholesterol by 19 mg/dL (0. 5 mmol/L).
- “Bad” LDL cholesterol by 16 mg/dL (0.4 mmol/L).
- Triglycerides by 11 mg/dL (0.12 mmol/L).
- Fasting blood sugar by 7.4 mg/dL (0.4 mmol/L).
5 mmol/L).It primarily reduces blood cholesterol by decreasing the absorption of cholesterol in your gut.
According to this research, adding glucomannan to your diet could potentially lower your risk of developing heart disease and type 2 diabetes.
As a water-soluble fiber, glucomannan has also been successfully used to treat constipation (12, 13).
Summary
Glucomannan can improve several important heart disease risk factors, including total cholesterol, “bad” LDL cholesterol, triglycerides and fasting blood sugar.
For weight loss, a dosage of 1 gram, 3 times per day is considered sufficient (14).
Mixed with water, glucomannan expands and can absorb up to 50 times its weight. Therefore, the recommended dosage of glucomannan is lower compared to other fiber supplements.
Glucomannan does not have any effect on weight loss unless it is taken before a meal. Timing recommendations range from 15 minutes to 1 hour before a meal (14, 8).
Glucomannan is well tolerated and generally considered safe.
However, if glucomannan expands before reaching the stomach, it may cause choking or blockage of the throat and esophagus, the tube that moves food from your mouth to your stomach.
To prevent this, it should be washed down with 1–2 glasses of water or another liquid.
Some people may experience mild side effects, such as bloating, flatulence, soft stools or diarrhea, but these negative effects are uncommon.
Glucomannan can also reduce the absorption of oral medications like sulfonylurea, a diabetes drug. This can be avoided by taking the medication at least four hours after or one hour before ingesting glucomannan.
Summary
Glucomannan is generally considered safe. The suggested dosage is 1 gram, taken 3 times per day with water.
Make sure to take it before a meal, as it has no effect on weight loss otherwise.Judging by the evidence, glucomannan is an effective weight-loss supplement. But as with any weight-loss strategy, it doesn’t work in isolation.
The only known way to lose weight in the long term is to make a permanent change to your lifestyle.
Glucomannan may help make that easier, but it won’t work miracles on its own.
Glucomannan — Is It an Effective Weight Loss Supplement?
Weight loss is not always easy, and long-term success requires dedication and perseverance.
Countless supplements and diet plans are marketed as effective weight loss strategies, claiming to make things easier.
One of them is called glucomannan, a natural dietary fiber promoted as an effective weight-loss supplement.
This article takes a detailed look at the science behind glucomannan and whether it’s something you should be taking.
Glucomannan is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac.
It’s available as a supplement, in drink mixes and is also added to food products, such as pasta and flour. It’s also the main ingredient in shirataki noodles.
Glucomannan comprises 40% of the dry weight of the elephant yam, which is originally from Southeast Asia. It has a long history of use in herbal mixtures and traditional foods like tofu, noodles and konjac jelly.
In addition to being sold as a dietary supplement, it’s used as a food additive — an emulsifier and thickener denoted with the E-number E425-ii.
Glucomannan has an exceptional ability to absorb water and is one of the most viscous dietary fibers known.
It absorbs so much liquid that a small amount of glucomannan added to a glass of water turns the entire content into a gel. These unique properties are believed to mediate its effects on weight loss.
Summary
Glucomannan is a water-soluble dietary fiber, extracted from the roots of the elephant yam. It has gained considerable attention as a weight loss supplement.
Glucomannan is a water-soluble dietary fiber.
Like other soluble fibers, it’s believed to promote weight loss in several ways (1):
- It’s very low in calories.
- It takes up space in your stomach and promotes a feeling of fullness (satiety), reducing food intake at a subsequent meal.
- It delays stomach emptying, contributing to increased satiety (2).
- Like other soluble fibers, it reduces the absorption of protein and fat (3).
It also feeds the friendly bacteria in your intestine, which turn it into short-chain fatty acids like butyrate, shown to protect against fat gain in some animal studies (4, 5).
Feeding your gut bacteria may also have other benefits. Some studies have shown a correlation between altered gut bacteria and body weight (6, 7).
Glucomannan differs from most other soluble fibers, as it’s exceptionally viscous, making it particularly effective for weight loss.
Summary
Like other soluble fibers, glucomannan absorbs water in your stomach and contributes to feelings of fullness.
In addition, it may promote reduced calorie intake and weight loss in other ways.Several randomized controlled trials have studied the effects of glucomannan on weight loss. These types of studies are the gold standard of scientific research in humans.
In the largest study, 176 healthy but overweight people on a calorie-restricted diet were randomly assigned either a glucomannan supplement or a placebo (8).
Three different glucomannan supplements with varying dosages were tested. Some also contained other fibers.
These were the results after 5 weeks:
Share on Pinterest
As you can see, weight loss was significantly greater among those who supplemented with glucomannan.
Several other studies agree with these results. Glucomannan caused modest weight loss in overweight and obese individuals when regularly ingested before a meal (9, 10, 11).
It’s particularly effective when combined with a weight-reducing diet.
The same applies to all weight-loss methods — they work best in combination.
Summary
When taken before meals, glucomannan may lead to modest weight loss in overweight individuals, mainly by creating a feeling of fullness and reducing calorie intake.
In addition to promoting weight loss, glucomannan may improve some heart disease risk factors.
According to a systematic review of 14 studies, glucomannan can lower (10):
- Total cholesterol by 19 mg/dL (0.5 mmol/L).
- “Bad” LDL cholesterol by 16 mg/dL (0.4 mmol/L).
- Triglycerides by 11 mg/dL (0.12 mmol/L).
- Fasting blood sugar by 7.4 mg/dL (0.4 mmol/L).
It primarily reduces blood cholesterol by decreasing the absorption of cholesterol in your gut.
According to this research, adding glucomannan to your diet could potentially lower your risk of developing heart disease and type 2 diabetes.
As a water-soluble fiber, glucomannan has also been successfully used to treat constipation (12, 13).
Summary
Glucomannan can improve several important heart disease risk factors, including total cholesterol, “bad” LDL cholesterol, triglycerides and fasting blood sugar.
For weight loss, a dosage of 1 gram, 3 times per day is considered sufficient (14).
Mixed with water, glucomannan expands and can absorb up to 50 times its weight. Therefore, the recommended dosage of glucomannan is lower compared to other fiber supplements.
Glucomannan does not have any effect on weight loss unless it is taken before a meal. Timing recommendations range from 15 minutes to 1 hour before a meal (14, 8).
Glucomannan is well tolerated and generally considered safe.
However, if glucomannan expands before reaching the stomach, it may cause choking or blockage of the throat and esophagus, the tube that moves food from your mouth to your stomach.
To prevent this, it should be washed down with 1–2 glasses of water or another liquid.
Some people may experience mild side effects, such as bloating, flatulence, soft stools or diarrhea, but these negative effects are uncommon.
Glucomannan can also reduce the absorption of oral medications like sulfonylurea, a diabetes drug.
This can be avoided by taking the medication at least four hours after or one hour before ingesting glucomannan.
Summary
Glucomannan is generally considered safe. The suggested dosage is 1 gram, taken 3 times per day with water. Make sure to take it before a meal, as it has no effect on weight loss otherwise.
Judging by the evidence, glucomannan is an effective weight-loss supplement. But as with any weight-loss strategy, it doesn’t work in isolation.
The only known way to lose weight in the long term is to make a permanent change to your lifestyle.
Glucomannan may help make that easier, but it won’t work miracles on its own.
Glucomannan is a weight loss product that works | by Maksim Streltkov | russiaherb
Published in
4 min read
Feb 18, 2017
Glucomannan is a natural substance, source used to reduce weight, cholesterol and blood sugar levels. The substance is obtained from the root of Amorphophallus konjac (konjac, cognac) grown in Vietnam and China.
As a source of water-soluble dietary fiber, glucomannan is popular in Japan and China. The plant is used in Asian cuisine for its glucose and mannose properties, which make it an amazing water absorbent. Glucomannan fibers can hold up to 200 times more water than the weight of the substance itself.
Nutritionists recommend an appetite control substance. Due to its high fluid absorption capacity, consuming glucomannan fibers can trick your body into feeling full when you refuse high-calorie foods.
Many people go to lose weight. Unfortunately, this is not so easy, and maintaining a good diet result is even more difficult. More than 70% of people gain weight again after the end of the diet. Many gain more weight than before the diet.
What is glucomannan?
These are natural plant fibers derived from konjac root (called “elephant yam” in the US). These fibers are often found in diet foods and can even form the basis of Asian dishes such as shirataki noodles.
In Asia, the substance is used in the preparation of tofu, noodles and jelly.
In addition to being sold as powder in capsules, konjac root extract is used in food supplements (E425-ii).
If you throw a powder capsule into a small glass of water, it will all turn into a gel. It is this effect that is used in Asian cuisine, and it is he who is useful for those who want to lose weight.
How does glucomannan help you lose weight?
Like other water-soluble fibers, glucomannan helps to reduce weight through several mechanisms:
- it is a low-calorie food;
- it takes up space in the stomach, restricting food intake;
- it delays gastric emptying, creating a feeling of satiety;
- it reduces the absorption of protein and fat.
In addition, dietary fiber contributes to the development of beneficial intestinal microflora. The relationship between gut microflora and weight has already been established, and animal studies have shown the ability to reduce body fat percentage by influencing bacteria.
Glucomannan absorbs moisture and turns it into a gel. This gel occupies the stomach and restricts the absorption of food, and also creates a feeling of fullness.
Does it really work?
Glucomannan has passed several randomized clinical trials. Studies like this are the “gold standard” of efficacy (or lack of it).
The largest study involved 176 overweight volunteers. They were divided into 2 groups, in which the first received glucomannan capsules, and the second received a placebo while on a diet with strict calorie restriction.
The study tested 5 different food supplements with glucomannan and different dosages of the substance.
Results after 5 weeks of study:
glucomannan efficacy study
As you can imagine, the glucomannan group showed the greatest weight loss. This was confirmed by 3 different groups.
Other studies have confirmed that the substance has an effect when the capsules are taken BEFORE meals.
Glucomannan is especially effective when taken along with diet. And we want to draw your attention to the fact that the method you choose to lose weight will always be more effective in combination with the rest.
It is not enough just to take some food supplement. It is important to increase your physical activity, change your diet.
Take glucomannan capsules before meals to help reduce the amount of food you eat.
Benefits
In addition to weight loss, glucomannan has a number of other benefits, including reducing the risk of cardiovascular disease.
According to 14 studies of glucomannan he:
- lowers cholesterol (19 mg/dl)
- lowers sugar (7.4 mg/dl)
- lowers triglycerides (11 mg/dl)
The main mechanism is to reduce cholesterol absorption. According to studies, taking glucomannan reduces the risk of type 2 diabetes and the risk of cardiovascular diseases. In addition, it is used to treat constipation (10).
A study conducted in Sweden and published in the journal “Neuro Endocrinology Letters” (2008) showed the possibility of treating rheumatoid arthritis with the antioxidants contained in glucomannan. However, this study was conducted in animals and has not yet been tested in humans.
Dosage and side effects
For weight loss, take 1 g of the substance 3 times a day BEFORE meals. Due to its high liquid absorption capacity, glucomannan is recommended to be taken in smaller dosages than other water-soluble fibers.
Substance taken after meals negates the effect on weight loss. It is recommended to take the capsules between 15 minutes and 1 hour before meals. The effectiveness of this period is confirmed by research.
Glucomannan is considered a safe supplement and cannot cause health problems. However, if the substance begins to gel before entering the stomach and you feel an unpleasant sensation in your throat, you need to drink a glass of water in order for the liquid to pass into the stomach.
It is not recommended to take medicines (especially those related to the treatment of diabetes) within 4 hours after taking the capsules, otherwise the gel formed in the stomach will reduce the effectiveness of the medicines.
Popular manufacturers add more substance to the capsules. For example, Now Foods glucomannan contains 1.725 mg per serving.
Should I try?
This is a safe substance, the effectiveness of which is confirmed by studies. Many nutritionists in the US recommend glucomannan capsules to their patients. Following a simple instruction, you can get the desired result without harm to health.
This is much better than taking any aggressive substances, laxatives or starving yourself (with a good risk of breaking down or driving yourself into depression). Just read customer reviews and try it yourself.
But remember, glucomannan is not a magical fairy powder. It helps you lose weight, but it doesn’t burn fat for you. You need to move more and eat right.
It’s useful for everyone!
Where can I buy glucomannan?
Order capsules from the US through the iHerb online store. Who as Americans know about the problems of excess weight? Their vitamin manufacturers have been producing konjac root extract for a long time and their products have a large number of reviews.
Now Foods is the leading manufacturer due to its low price. In addition, Nature’s Way and Natural Factors offer their solutions.
In the iHerb store you will find both glucomannan capsules at a low price, and the substance that is part of weight loss complexes.
Original article: russiaherb.com
Glucomannan I Weight Loss Supplement
[su_dropcap]P[/su_dropcap]weight loss is not an easy process, it requires a competent approach and perseverance. Some supplements can help you along the way. Among them is glucomannan, a natural dietary fiber that has proven to be an effective weight loss aid.
What is glucomannan?
This is a natural soluble fiber derived from the roots of the konjac plant.
The substance has an exceptional ability to absorb water and is one of the most famous viscous dietary fibers in the world.
Its water absorption capacity is so great that a small amount of glucomannan added to a glass of water turns the entire contents into a gel. These unique properties and affect weight loss. It is marketed as a health supplement for use in calorie restricted diets and is also used in the food industry as a thickener and emulsifier, and is labeled E425-ii.
How does glucomannan affect weight loss?
Affects ghrelin
If you want to lose fat or lose weight, you must maintain a calorie deficit, but following this rule you may find it difficult to adapt, as increased levels of the hormone ghrelin in the body will cause hunger.
Ghrelin is one of the main hormones that stimulate the feeling of hunger. The concentration of ghrelin increases before meals and decreases after meals: the mechanism of action of this hormone is associated with its effect on the hypothalamus.
Animal studies have shown that when the lateral hypothalamic nucleus is removed, food intake decreases, leading to severe weight loss and even death of the animal. When the ventromedial nucleus of the hypothalamus is removed, the number of meals is increased, which leads to weight gain and severe obesity.
Causes satiety
Ghrelin antagonist is leptin, a hormone that causes satiety. Leptin, also known as adipokin (a signaling molecule released from adipose tissue), acts as a satiety sensor and increases the metabolic rate during periods of overeating. Its secretion depends on the consumption of carbohydrates, so during diets it is desirable to have an increased level of this hormone.
It is this substance that is released when glucomannan is consumed. 1
Although it is not always recommended to create a feeling of satiety, it may still be necessary for some people. If you’ve been trying to lose weight and get rid of body fat by creating a slight calorie deficit and having a hard time holding yourself back during the day due to extreme hunger, then you should try this supplement to bring the hormones leptin and ghrelin under control.
Prevents fat gain
Like other soluble dietary fibers, glucomannan reduces intestinal absorption of proteins and fats. 2
In addition, it feeds beneficial gut bacteria, which interacts with it to form short-chain fatty acids, which animal studies have shown to help prevent fat gain. 3
Other Benefits of Glucomannan
It is low in calories
Taking this supplement gives you virtually no additional calories, making it indispensable for diets and forced calorie counting.
Controls blood sugar levels
Glucomannan is used in the food industry as a thickener or gelling agent to increase satiety. In the form of a supplement, due to its ability to slow down the absorption of sugar from the intestines, it allows you to control blood sugar levels.
Improves bowel function and helps with constipation
Another benefit of this supplement is to treat constipation and reduce inflammation in the intestines.
4
Given that many diets may include a large amount of protein, the body may lack the fiber that the intestines need to digest food. Glucomannan is an extra fiber supplement that will help you improve your digestive tract by increasing peristalsis and ensuring regular bowel movements.
Should you take glucomannan?
To make it easier for you, here is a short plan that will help you easily determine if you need this supplement.
First, determine your basal metabolic rate using the Harris Benedict method, or have a more accurate test done by a qualified professional.
Once your basal metabolic rate has been determined, you can determine your calorie requirements and build your macronutrient intake schedule. A simple weight loss plan might look like this: 40% protein, 40% fat, and 20% carbs.
If you are currently overeating by eating too much food, you may want to consider taking glucomannan.
Please note that this product will be useful on a low calorie diet and not on its own.
How to take?
For weight loss, the following dose is considered normal: one gram of the substance three times a day. 5
When in contact with water, glucomannan can expand greatly – it can become 50 times more voluminous. Therefore, the recommended dose of this drug is lower than for other supplements.
Be sure to take glucomannan before meals, otherwise it will not affect weight loss. It is very important to take the supplement with one or two glasses of water or other liquid to avoid side effects.
If you choose to include Myprotein Glucomannan in your diet, take two capsules three times daily before meals with water.
Side effects
In general, the supplement is well tolerated. Individual intolerance to the supplement is extremely rare, but it is still recommended not to start immediately with large doses, but to gradually increase the amount of the substance taken.
All dietary fibers, like glucomannan, can cause the following mild side effects: abdominal pain, bloating, soft stools, but these symptoms are extremely rare.