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Glucomannans

Konjac Glucomannan (KGM) is a water-soluble dietary fiber derived from the root of the Konjac plant. Konjac foods made from konjac glucomannan are traditional Chinese foods with a history dating back over 2000 years. Known as Moyo or Juruo in China and Konnyaku or Shirataki in Japan, Konjac dishes are popular and healthy foods in the Asian market.

Konjac dishes...

  • are naturally water-soluble fiber without fat, sugar, starch or protein
  • contains no pure carbohydrates or calories
  • are wheat and gluten free
  • are translucent and gelatinous, with no flavor of their own. They only take on the strong taste of soups or dishes
  • are ready to eat and are available in a variety of styles and shapes - you can simply mix a sauce with ready-to-eat Konjac Pasta for a quick dish
  • can be stored at room temperature for over a year.

What are the health benefits of soluble fiber?

The US Food and Drug Administration has approved the following information on the product label for food consumption:

  • Diets with reduced saturated fat and cholesterol, which includes fruits, vegetables, and grain products and also includes dietary fiber (especially soluble fiber), may reduce the risk of coronary heart disease
  • A diet with reduced saturated fat and cholesterol, enriched with 3 grams of soluble fiber per day from whole oats, can reduce the risk of heart disease
  • a low-fat diet rich in fruits, vegetables, whole grains containing fiber, especially soluble fiber, can lower cholesterol levels, reduce the risk of heart disease and may be a preventive measure for some types of cancer
  • Diets with reduced saturated fat and cholesterol that include a daily intake of soluble fiber from whole oats or psyllium seeds may reduce the risk of heart disease

The American Dietetic Association recommends that 20 to 35 grams of fiber be consumed daily, of which 5 to 10 grams should be soluble fiber. However, the average American consumes about 12 to 17 grams of whole fiber, and 3 to 4 grams of the daily average is soluble fiber - more than half the recommended amount.

How does soluble fiber work?

Soluble fiber is the only food component that lowers blood cholesterol when you consume more of it during your diet. Foods high in soluble fiber keep sugar levels from rising too high after eating by allowing food to be digested longer in the stomach. Sugar is absorbed slowly to prevent free fatty acids and triglycerol levels from rising too high

  • It is bound to fat in the intestines to avoid fat absorption
  • It dissolves fluids in the large intestine and forms a gel that binds with bile acids, lowering blood cholesterol levels
  • It slows down digestion and nutrient absorption, resulting in a slow and steady release of glucose accompanied by carbohydrates
  • It absorbs excess bile acids found in the intestinal tract - the same acids that are converted into blood cholesterol.
  • It delays gastric emptying by inhibiting feelings of satiety (fullness), which may be helpful for people with type 2 diabetes who are trying to achieve weight loss goals.

Soluble Fiber Intake & Type 2 Diabetes Mellitus: The Research

Research shows that the higher the viscosity of soluble fiber, the better the control of blood glucose levels in patients with type 2 diabetes

The New England Journal of Medicine (May 11, 2000. v342: 1392-1398)

Beneficial effect of high dietary fiber intake in patients with type 2 diabetes mellitus. "A high intake of dietary fiber, especially soluble fiber, is recommended by the ADA to improve glycerol control, reduce hyperinsulin activity, and decrease plasma lipid concentrations in patients with type 2 diabetes."

Clin Excell Nurse Pract.(September 2000; 4 (5): 272-6)

Dietary fiber and type 2 diabetes: "Water-soluble dietary fiber appears to have a greater potential to lower post-meal blood glucose levels, insulin levels, and lipid serum levels than insoluble dietary fiber. Viscosity of dietary fiber is important; the higher the viscosity, the greater the effect."

Med Hypotheses. (June 2002; (6): 487-90)

Glucomannan reduces post-meal insulin swelling: a potential adjunct for hepatic-thermal therapy. "Glucomannan (GM) is distinguished from other soluble dietary fibers by the exceptionally high viscosity of GM solutions. Taking 4-5 g of GM with food, stirred into liquid or mixed with food, can slow carbohydrate absorption and reduce the post-meal insulin response by up to 50%."

Diabetes Care (1999, June 22 ; i6; 913-919)

Konjac-mannan (glucomannan) improves glycerol levels and other associated risk factors for coronary heart disease in type 2 diabetics. A controlled metabolic randomized trial. "KJM dietary fiber added to conventional treatments may improve glycerol levels, blood lipid profile, and SBP in individuals at high risk of diabetes, possibly improving the effect of conventional treatment of type 2 diabetes."

Diabetes Care (2000; 23: 9 - 14)

Beneficial effect of viscous dietary fiber from konjac mannan in subjects with insulin resistance syndrome: results of a controlled metabolic trial. "A diet rich in high viscous KJM improves glycerol levels and lipoid profile, suggesting therapeutic potential for the treatment of insulin resistance syndrome."

Journal of the American College of Nutrition (2003, February, 22(1): 36-42)

Konjac supplementation alleviates hypercholesterol - and hypercholesterol levels in individuals with type 2 diabetes - a blind chance test. "KGM supplementation improves blood lipoid levels by increasing fecal secretion of neutral sterol and bile acid and alleviating elevated glucose levels in diabetics. KGM could be an adjunct for the treatment of hyperlipoid diabetics."

Are there natural food sources of soluble fiber?

Soluble fiber is found in oats, oatmeal, oat bran, beans, vegetables, barley, citrus fruits and psyllium. It is also present in edible gums, including konjac gum, vegetable gum, pectin, guar bean gum and Arabic gum. But in general, all have only a small percentage of soluble fiber. Oat bran has the highest percentage of soluble fiber, about 14%. All other cereals contain less fiber. Compared to fresh konjac, it contains 13% dry matter, of which 64% is glucomannan. This makes glucomannan the richest natural source of dietary fiber.

Safety and side effects

Glucomannan powder or flour in fortified foods such as Japanese noodles is probably safe and harmless. Glucomannan powder and capsules may be safe and safe for most adults and children. However, solid tablets containing glucomannan may not be safe and harmless as they can sometimes cause throat or intestinal blockages.

Precautions and warnings

Pregnancy and breastfeeding: Not enough is known about the safety of glucomannan during pregnancy and breastfeeding. For this reason, pregnant and breastfeeding women should avoid glucomannan to be on the safe side.

Diabetes: Glucomannan could affect blood sugar control. Diabetics using glucomannan should therefore carefully monitor their blood sugar levels.

Operations: Glucomannan could affect blood sugar control during and after surgery. For this reason, the use of Glucomannan should be stopped at least 2 weeks before planned operations.

Interactions

Care should be taken when combining glucomannan with the following medications:

Diabetes medications

Glucomannan can lower blood sugar levels in people suffering from type 2 diabetes. Diabetes medication is also used to lower blood sugar levels. Taking glucomannan in combination with diabetes medication could result in an excessive drop in blood sugar levels. For this reason, blood glucose levels should be carefully monitored. It is possible that the dosage of diabetes medication may need to be adjusted.

Medication taken orally

Glucomannan absorbs substances in the stomach and intestines. Taking glucomannan in combination with oral medications can reduce the amount of active drug ingredients absorbed by the body and thus reduce the effectiveness of these medications. To prevent this interaction, glucomannan should be taken at least one hour after oral medication.

References

  1. Marzio L, Del Bianco R, Donne M, et al. Mouth-to-cecum transit time in patients affected by chronic constipation: Effect of glucomannan. Am J Gastroenterol 1989;84:888-91.
  2. Marsicano LJ, Berrizbeitia ML, Mondelo A. Use of glucomannan dietary fiber in changes in intestinal habit G E N 1995;49:7-14 [in Spanish].
  3. Wu J, Peng SS. Comparison of hypolipidemic effect of refined konjac meal with several common dietary fibers and their mechanisms of action. Biomed Environ Sci 1997;10:27-37.
  4. Walsh DE, Yaghoubian V, Behforooz A. Effect of glucomannan on obese patients: a clinical study. Int J Obes 1984;8:289-93.
  5. Doi K. Effect of konjac fiber (glucomannan) on glucose and lipids. Eur J Clin Nutr 1995;49(Suppl. 3):S190-7 [review].
  6. Vorster HH, Lotter AP, Odendaal I, et al. Benefits from supplementation of the current recommended diabetic diet with gel fiber. Int Clin Nutr Rev 1988;8:140-6.