What are the benefits of Konjac Glucomannan?

Konjac is not a miracle food, but the Glucomannan it contains may be interesting in a context of weightloss. This viscous and gelling fiber lines the walls of the stomach and occupies a large volume there from the first stages of digestion. This action delays gastric emptying, prolongs the digestion and absorption phases of nutrients, which increases the feeling of satiety. This early sensation helps reduce appetite and promote weight loss. In addition, Glucomannan provides no or very few calories and is not absorbed in the intestine. This is an advantage when you want to lose weight. 

Scientific studies have demonstrated the link between Glucomannan and weight loss in the context of a low-calorie diet with an intake of 3 g per day. However, Konjac is in no way a substitute for a varied and balanced diet. To lose weight, it is important to rebalance your diet before reducing food quantities, while practicing regular appropriate physical activity. 

Advice from the dietician-nutritionist:

• Integrate Konjac into a varied, balanced diet, accompanied by regular physical activity adapted to cause weight loss.

• Being followed by a dietitian-nutritionist is very interesting for losing weight without risk and avoiding the “yoyo” effect.

• Respect the recommended daily doses of 3 g of Konjac, in 1 to 3 doses, 15 to 30 minutes before meals with a large glass of water.

• Ensure sufficient hydration.

• Good sleep is essential to put the body in good conditions.

• Limit stress because it is an important factor in weight gain and difficulty losing it.

Glucomannan from Konjac has a hypoglycemic property. It captures glucose before it is absorbed into the blood, and is passed directly in the stools. Thus blood sugar remains stable (hyperglycemia after meals is avoided). In addition, the fermentation of this fiber in the colon leads to the formation of Short Chain Fatty Acids (SCFA) which play a role as precursors in gluconeogenesis (metabolic pathway allowing the synthesis of glucose from non-carbohydrate compounds). This synthesized glucose is detected by the body and allows the reduction of the feeling of hunger, the increase in energy expenditure at rest and the reduction in the production of glucose by the liver. These actions allow the maintenance of blood sugar levels and the reduction of the postprandial glycemic response (after meals). This is why Glucomannan has a role in the prevention and fight against diabetes. However, be careful not to overdo it when taking medication. Combined with antidiabetics, Konjac powder could cause hypoglycemia.

Advice from the dietician-nutritionist:

• Adopt a varied and balanced diet to promote good diabetes balance in the long term.

• Practice appropriate regular physical activity and ensure sufficient hydration.

• Favor foods with a low Glycemic Index (GI) and combine fiber (vegetables, fruits, etc.) with starchy foods in order to lower the overall GI of the meal.

• Ensure a good distribution of carbohydrates throughout the day.

• Do not exceed a consumption of 3 g of Konjac per day, and not every day.

• Seek medical advice before consuming Konjac, especially when taking antidiabetic medications.

• Take your blood sugar regularly to quickly detect any variation.

Konjac has a cholesterol-lowering property. The viscous effect of Glucomannan reduces the reabsorption of bile acids, increases their synthesis from cholesterol and reduces the concentrations of LDL cholesterol (“bad” cholesterol) in the blood. This fiber has a very high water absorption capacity, it can in fact absorb up to 100 times its dry weight. It swells, and it is through this mechanism that small food molecules such as lipids, cholesterol or carbohydrates can be absorbed by this fiber at the intestinal level and thus be eliminated with the stools. Glucomannan reduces the absorption of cholesterol in the jejunum and that of bile acids in the ileum (respectively 2nd and 3rd part of the small intestine). 

Dietitian-nutritionist advice:

• According to studies, with a consumption of 4 g of Konjac per day, Glucomannan helps reduce blood LDL cholesterol levels by 10%. Respect the recommended daily dose.

• Adopt a varied, balanced diet, low in saturated fatty acids (SFA) and trans fatty acids (animal fats, solid vegetable fats, red meat, ultra-processed products, etc.) and rich in mono and polyunsaturated fatty acids (MUFA). and PUFA) (oily fish, Camelina vegetable oil, Linseed vegetable oil, oilseeds, etc.).

• Promote a diet rich in fiber because it is hypocholesterolemic (reduces blood cholesterol).

• An antioxidant diet is recommended (red fruits, Turmeric, Cinnamon, Ginger, acerola powder…).

• Practice appropriate regular physical activity and ensure sufficient hydration.

• Being monitored by a health professional is essential.

Konjac helps fight constipation. Dietary fibers are carbohydrates that are not digestible by the small intestine. Being a soluble fiber, Glucomannan has a regulatory effect on intestinal transit by causing an increase in the fecal bolus and a reduction in transit time in the colon. Konjac Glucomannan therefore fights against constipation. In addition, the gel formed by Glucomannan lubricates the colon and facilitates the passage of stools.  

This solubility also allows it to have an action against diarrhea. Indeed, soluble fiber plays a role in regulating intestinal transit. Thus, they can fight against constipation as well as against diarrhea.

Advice from the dietician-nutritionist:

• Respect the recommended daily doses of 3 g of Konjac powder until constipation is relieved.

• Adopt a varied, balanced diet rich in insoluble fiber (Prunes, Psyllium, Chia Seeds…) and magnesium (Hépar® water, algae, etc.).

• Hydration is very important to combat constipation. Make sure to drink between 1.5 L and 2 L per day.

• Have regular physical activity adapted to promote intestinal motility.

• Make sure you go to the toilet regularly and don't push too hard. Elevating your legs using a small stool can be effective.

Konjac could be an interesting support in maintaining a healthy intestinal microbiota. The intestinal microbiota, or intestinal flora, is made up of various microorganisms, notably bacteria living in symbiosis with the body. They are beneficial for health. The microbiota evolves throughout life depending on diet and habits (stress, toxins, etc.). The bacteria present there feed mainly on fibers, such as Glucomannan which therefore has a prebiotic role. These bacteria, well nourished, contribute to a healthier and more balanced microbiota. This subsequently makes it possible to limit the appearance of pathologies such as diseases of the digestive tract (infection, inflammatory colitis, dysbiosis, intestinal hyperpermeability, irritable bowel syndrome), neurological diseases (stress, anxiety, depression, Parkinson's), liver diseases, allergies (food, skin, asthma), and cardiovascular diseases. 

According to some studies, Konjac also has detoxifying properties. In addition, it could act indirectly. Indeed, one of the roles of the microbiota is to detoxify the body. As Glucomannan nourishes the bacteria of the intestinal flora, their good health allows the proper functioning of the microbiota which can thus ensure all these roles. In addition, Glucomannan being a fiber, it traps toxins, sugar and fats, and eliminates them via the stools. 

Advice from the dietician-nutritionist:

• Integrate Konjac into a varied and balanced diet, as well as appropriate regular physical activity.

• Respect the recommended daily doses, i.e. 3 g of Konjac powder.

• Promote a diet rich in fiber that intestinal bacteria feed on (vegetables, fruits, whole grains, legumes, etc.) and include fermented foods (sauerkraut, kefir, yogurt, kombucha, etc.). These foods must be gradually integrated into the diet in order to avoid intestinal disorders.

• Limit foods that promote inflammation (fatty, sugary, ultra-processed foods, etc.).

Konjac could be interesting for boosting immunity. Glucomannan is a fiber (prebiotic) that nourishes good intestinal bacteria such as lactobacilli and bifidobacteria. These form an ecological niche occupying a large space in the colon, which prevents pathogenic bacteria from multiplying and invading it. Glucomannan therefore allows you to have a balanced and diversified microbiota. The intestinal flora also plays a role in immunity. Indeed, it is composed of mucus (protective barrier) but also of M cells, B lymphocytes, T lymphocytes, CD4 and CD8, macrophages, Peyer's patches... All these compounds promote protection against pathogenic bacteria (bad bacteria). In addition, the viscous gel of Glucomannan spreads over the walls of the digestive tract and provides protection against external agents. These fibers can also bind to pathogens and thus eliminate them through the stools. 

Studies have shown that Glucomannan is capable of stimulating GALT (Lymphoid Tissue of the Digestive Tube). It is the main support for the immune system of the digestive tract which is then the first barrier to fight against microorganisms ingested during meals. GALT contains in particular Peyer's patches which allow the production of IgA (Immunoglobulin A) which has an immune function. 

Advice from the dietician-nutritionist:

• Integrate Konjac into a varied and balanced diet, as well as appropriate regular physical activity.

• Respect the recommended daily doses, i.e. 3 g of Konjac powder.

• Promote a diet that contributes to the maintenance of intestinal flora (fruits, vegetables, whole grains, legumes, sauerkraut, yogurt, kefir, kombucha, etc.).

• Adopt antioxidant and anti-inflammatory foods (red fruits, Turmeric, Cinnamon, Ginger, Acerola powder, etc.).

Konjac could prevent dental problems such as cavities. Indeed, Glucomannan (hydrolyzed) promotes the growth of microorganisms in the oral cavity and specifically that of lactic acid bacteria. Their increase causes a decrease in pH, an acidification of the mouth and consequently, a reduction in the bacteria present, mainly those which are cariogenic. 

Advice from the dietician-nutritionist:

• Respect the recommended daily doses, i.e. 3 g of Konjac powder.

• Integrate Konjac into a varied and balanced diet, as well as appropriate regular physical activity and good hydration.

• In the event of cavities, it is essential to make an appointment with a dentist and seek treatment.

Konjac may also have anti-inflammatory properties. Glucomannan prevents bacteria from binding to the intestinal mucosa and therefore causing inflammation which, in the long term, can be responsible for pathologies such as IBD (Chronic Inflammatory Bowel Diseases). Indeed, Glucomannan plays a prebiotic, immune and tissue regeneration role. There is thus a reduction in bacterial proliferation, particularly of the E.Coli bacteria, suspected of being one of the causes of the appearance of IBD. This fiber could therefore relieve or prevent the onset of Crohn's disease and ulcerative colitis (UC).

Advice from the dietician-nutritionist:

• Respect the recommended daily doses, i.e. 3 g of Konjac powder.

• Integrate Konjac into a varied and balanced diet, as well as appropriate regular physical activity and good hydration.

• In the context of certain pathologies such as IBD, limit the consumption of fiber which can be irritating and aggravate inflammation during periods of flare-ups.

• Promote an anti-inflammatory diet (Cinnamon, Turmeric, omega-3 withPerilla vegetable oil or Linseed Vegetable Oil).

• If symptoms persist, make an appointment with a doctor.

Some studies have demonstrated that Glucomannan from Konjac could have minimal benefit in the context of high blood pressure. However, these data are very controversial and all studies agree that more research is needed before this property can be affirmed. 

Advice from the dietician-nutritionist:

• Respect the recommended daily doses, i.e. 3 g of Konjac powder.

• Integrate Konjac into a varied and balanced diet.

• Practice appropriate regular physical activity and ensure good hydration.

• Limit the consumption of added salt and hidden salts (cold meats, bread, canned goods, certain sparkling drinks, etc.).

• Limit stimulants such as coffee, alcohol, energy drinks and also limit tobacco.

• Favor foods containing magnesium, potassium and calcium because these minerals are known to help lower blood pressure.

• Konjac is in no way a substitute for treatment and medical monitoring when you suffer from high blood pressure.

Like all fibers, Glucomannan would have an action in preventing the appearance of colon cancer thanks to its action on the microbiota (healthy bacteria) and against constipation. In fact, the stools stay in contact with the wall of the colon for a shorter time, which limits unwanted effects such as cancer. 

Advice from the dietician-nutritionist:

• Respect the recommended daily doses, i.e. 3 g of Konjac powder.

• Integrate Konjac into a varied and balanced diet.

• Promote a diet rich in fiber (vegetables, fruits, legumes, whole grains, etc.) because it is scientifically recognized that these help prevent colon cancer.

• Practice appropriate regular physical activity and ensure good hydration.

• Limit oxidative stress that can help the development of cancer by integrating antioxidant foods into the diet: colorful fruits and vegetables, Turmeric, Ginger, Cinnamon, Acerola powder, etc.

Konjac, from its Latin name Amorphophallus konjac, is a perennial plant of the Araceae family. It is found in subtropical regions such as Asia, at the edge of the forest or in the bushes. In common parlance, it is called “devil’s tongue” because of its shape and color. This plant has a single leaf, growing once a year, which can measure up to 1 m in length and composed of 3 lobes. This plant has a unique flower which is said to have a foul and fetid odor. It can be green to purple brown in color. Konjac is mainly sought after by humans for its very large rhizome with a floury texture. It can weigh up to 4 kg and measure 30 cm in diameter.

Konjac is mainly used in Asian foods and consumed in the form of flour (konnyaku). Its virtues are also exploited in cosmetics (konjac sponge), as a food additive (E425ii for Glucomannan and E425i for Konjac gum), and even as paper glue.