What is Konjac (konjac)?
The konjac (konjac) plant has a starchy root called a bulb. This is found in high amounts in a type of dietary fiber called glucomannan. Manufacturers use this part of the plant as a dietary supplement and to produce high-fiber flours and jelly.
Several different products use konjac bulbs, including:
- Konjac flour: Manufacturers make this flour by grinding dried konjac bulbs into flour. Then people can use it to make noodles.
- Konjac Jelly: After further processing, konjac powder can be formed into jelly or chewing gum. This can serve as a substitute for gelatin, which people can use as a food thickener.
- Konjac Soluble Fiber: Purifying konjac jelly further converts it into soluble fiber that can be used as a dietary supplement.
benefit
The following sections discuss these potential health benefits in more detail.
diabetes management
Research shows that consuming a mixture of glucomannan and American ginseng may modestly improve the management of type 2 diabetes.
A 2015 review also found that glucomannan made people with diabetes less likely to eat foods that increase blood sugar levels. This is because it makes them feel fuller for longer.
weight management
Glucomannan, made from konjac, may be beneficial for people who want to lose weight.
A 2005 study found that soluble dietary fiber supplements can help overweight people lose weight. Participants took the supplements as part of a balanced, calorie-controlled diet.
However, a 2014 meta-analysis found no benefit for weight loss when using glucomannan compared with placebo. Additionally, side effects of fiber supplements include abdominal discomfort, diarrhea, and constipation.
Glucomannan can help a person feel full longerTrusted Source by slowing down the rate at which the digestive system empties.
Researchers compared the effects of glucomannan supplements with those of guar gum supplements. They found that glucomannan supplements slightly increased weight loss, while guar gum supplements did not.
However, other studies found that konjac did not promote weight loss or significantly alter body composition, alter feelings of hunger or fullness, or improve blood lipid or glycemic parameters, even though participants seemed to tolerate the supplement well.
cholesterol
High cholesterol increases a person's risk of heart disease and stroke. Doctors recommend soluble fiber to support healthy cholesterol levels and weight management.
A 2019 rat study of diabetic patients found that taking konjac glucomannan significantly reduced total cholesterol levels as well as low-density lipoprotein. This is called "bad" cholesterol.
A 2017 study investigated what dose of glucomannan is needed to improve cholesterol levels. Researchers found that 3 grams per day was beneficial.
constipate
Taking glucomannan supplements may help regulate bowel movements and prevent constipation.
A 2017 review found that taking glucomannan improved bowel movement frequency in children with constipation.
However, the researchers also found that taking glucomannan did not always improve stool consistency or overall treatment success.
A study from 2018 also suggested that glucomannan supplementation could improve constipation symptoms during pregnancy. Glucomannan has been reported to increase the frequency of stools and improve their consistency.
healthy skin
The glucomannan content may also help people improve their skin health.
For example, a 2013 study found that glucomannan may provide benefits as a topical treatment for acne and improve overall skin health.
wound healing
In addition to supporting skin health, glucomannan may also help the body heal wounds faster.
A 2015 study in mice found that glucomannan supplements may promote wound healing by supporting the immune system. However, more research is needed to conclude that glucomannan has the same effects in humans.
How to use konjac
The U.S. Food and Drug Administration (FDA) does not regulate konjac supplements, so it is important to purchase from a reputable retailer. Supplement manufacturers can voluntarily submit their products to independent laboratories for purity and potency testing, so check the label for this information.
People sometimes use konjac bulb powder in vegetarian meals as a substitute for seafood. Some manufacturers also use konjac to make facial sponges for people who want to take advantage of the health benefits of konjac for their skin.
Other konjac products include:
- jelly
- flour
- Noodle
Risks and Considerations
In fact, konjac jelly has been banned in the European Union and Australia due to the choking hazard.
Konjac supplements can also affect blood sugar levels, so people with diabetes should talk to their doctor before taking them.
Others may experience diarrhea when taking konjac supplements. This is due to the way konjac affects the intestines and reduces constipation. Another way to reduce constipation is to drink more water.
generalize
As with any unregulated dietary supplement, it’s best to talk to your doctor before taking konjac. A person should also discuss konjac with a doctor before giving it to a child with constipation or other health problems.
People should always consume konjac with water to prevent suffocation.
