{"id":202,"date":"2021-08-01T16:22:18","date_gmt":"2021-08-01T15:22:18","guid":{"rendered":"https:\/\/hourglass2.test\/academy\/?p=202"},"modified":"2021-09-28T11:31:49","modified_gmt":"2021-09-28T10:31:49","slug":"glucomannan","status":"publish","type":"post","link":"https:\/\/www.hourglassfit.com\/academy\/glucomannan\/","title":{"rendered":"Glucomannan: Uses, Dosage, Side Effects & Health Benefits"},"content":{"rendered":"
Have you seen Glucomannan on the side of weight loss supplements before? Maybe you\u2019ve wondered what it is and why it\u2019s so popular? In this feature, we\u2019re going to look into everything you need to know about glucomannan.<\/h5>\n
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We\u2019ll find out exactly what it is, what it does, and what the health benefits are too. So, if you\u2019re wondering how the natural fiber could help your weight loss, stay with us. This is everything you wanted to know about glucomannan.<\/h5>\n

What is Glucomannan?<\/strong><\/h4>\n

Glucomannan, aka konjac root, is a water-soluble dietary fiber that\u2019s taken from the roots of elephant yams. These yams are also called konjac \u2013 hence the name.<\/p>\n

You\u2019ll find glucomannan in all types of foods – like pasta and flour. It\u2019s also used in some drinks, alongside being a popular weight-loss supplement.<\/p>\n

But it\u2019s not just a supplement. It\u2019s actually an extremely complex carbohydrate that can\u2019t properly be absorbed. People have been using it for hundreds of years for more than weight loss benefits.<\/p>\n

As such, it can be used inside foods to bulk them up or stick them together. You\u2019ll even find glucomannan as the main ingredient in certain noodles.<\/p>\n

Because of its ability to absorb a lot of water and expand, glucomannan is also an E-number (E425-ii). It\u2019s used as a thickener and emulsifier in some processed food.<\/p>\n

How does it work?<\/strong><\/h4>\n

According to research, glucomannan is one of the best fibers for absorbing liquids. You can place a small amount in a bowl of water and watch it expand into a thicker, gel-like substance.<\/p>\n

It\u2019s this amazing property that makes glucomannan a popular choice for weight loss supplements. By expanding in the stomach, it creates a sensation of fullness, which naturally helps to stop hunger.<\/p>\n

Glucomannan can also delay stomach emptying, which helps you to feel fuller for longer (1).<\/p>\n

But the benefits don\u2019t just stop at feelings of satisfaction.<\/p>\n

Glucomannan can also reduce how much proteins and fats you absorb. As a result, your calorie count for the day could be lower than if you didn\u2019t take it.<\/p>\n

The final way glucomannan works is a little more complex \u2013 it feeds friendly gut bacteria.<\/p>\n

How does this promote fat loss?<\/p>\n

This can help you stop overeating too. Firstly, animal studies have shown that it can prevent fat gain by feeding friendly bacteria, which turns into short-chain fatty acids like butyrate (2)(3). This can be an important process for weight loss.<\/p>\n

Scientists have found a connection between gut bacteria and body weight (4)(5). In theory, the happier your friendly bacteria are, the healthier your weight should be.<\/p>\n

You could say that glucomannan is a fiber of many talents. That\u2019s one of the reasons it\u2019s so popular as a weight-loss supplement.<\/p>\n

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Weight loss effects<\/strong><\/h4>\n

Something that makes glucomannan stand out as a supplement is that it\u2019s actually been shown to work. Whereas a lot of weight loss remedies aren\u2019t scientifically tested, konjac root is.<\/p>\n

In one study on an eight-week cardiac rehab program, patients took 1.5g of glucomannan twice a day. After week four, they\u2019d lost 1.5kg in body weight, and by the end of the full program, they\u2019d dropped an average of 2.2kg (6).<\/p>\n

Compared to the placebo group, these losses were significant. Research also says that combining glucomannan with exercise can give you even better weight-loss results.<\/p>\n

However, when either a placebo or glucomannan was given to obese adults three times a day for eight weeks it didn\u2019t make a difference. Their weight didn\u2019t change, and their body composition didn\u2019t get better either (7).<\/p>\n

The bottom line is that glucomannan doesn\u2019t cause weight loss alone. All the science says that dropping fat can only happen when you achieve a calorie deficit, by eating right and exercising regularly. Glucomannan can complement this and help you cut down on your food intake, which could make losing weight a whole lot easier. It\u2019s important to see it as a support \u2013 not a solution.<\/p>\n

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Is it safe?<\/strong><\/h4>\n

Glucomannan generally has a high safety rating for adults. Most women are able to use it without feeling any side effects.<\/p>\n

Foods containing glucomannan are likely to be safe. Powdered and capsule versions are possibly safe if they\u2019re used in approved amounts for up to four months. One thing to remember though is that a lot of supplements are unregulated.<\/p>\n

As a result, several products use solid glucomannan tablets. Solid glucomannan is riskier because it can block the throat or intestines and cause issues. While such problems are rare, it\u2019s important that you understand the risks of lower-quality glucomannan.<\/p>\n

You should also know that glucomannan can stop your body absorbing nutrients and affect blood sugar.<\/p>\n

Therefore, it\u2019s not recommended for:<\/p>\n

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