The Konjac Plant
Konjac root extract comes from the konjac plant, scientifically known as Amorphophallus konjac. This perennial plant native to Southeast Asia is also referred to as elephant yam or konjaku. The stout konjac plant has large leaves and a fleshy corm (underground stem).
Konjac has been cultivated as a food crop in East Asia for over 2,000 years. China, Japan, and Korea are the major producers of konjac. The corm constitutes the edible part of the konjac plant and is harvested when the plant is between 2-3 years old. The corms can weigh up to 50 pounds. Konjac corm has a mild flavor and jelly-like texture.
Nutritional Composition
Konjac root extract is low in calories but rich in beneficial fiber. A 100-gram serving of konjac corm contains:
- Calories: 4 kcal
- Carbs: 4 grams (2 grams fiber, 2 grams net carbs)
- Protein: 0.5 grams
- Fat: 0.02 grams
- Vitamin C: 22% RDI
- Manganese: 10% RDI
- Copper: 8% RDI
The main active component of konjac root extract is glucomannan fiber, which accounts for 40% or more of the corm’s weight. Glucomannan is a water-soluble polysaccharide that acts as a dietary fiber.
Other beneficial phytochemicals present in konjac include choline, saponins, phytosterols, amino acids, vitamins B6, D, and potassium. It’s free from gluten, sugar, and cholesterol.
Konjac Root Extract and Weight Loss
Several studies have found konjac root extract supplements to be effective in reducing body weight and fat:
- A systematic review of 15 studies with 245 overweight/obese subjects found glucomannan supplements significantly lowered body weight and BMI compared to placebo.
- A two-month study had subjects take 1 gram of glucomannan capsules daily. The konjac extract group lost 5.5 pounds while the placebo group gained 1.5 pounds.
- Research shows konjac preparations can suppress appetite by promoting satiety through delayed stomach emptying and intestinal absorption.
- The highly soluble fiber binds to water in the stomach forming a viscous gel. This induces feelings of fullness and reduces calorie intake.
- Konjac may also limit fat absorption by inhibiting lipase enzyme activity in the gut.
Thus, konjac root extracts can aid in weight management through multiple mechanisms. A dosage of 500-4000 mg taken with water before meals is shown to be effective.
Konjac Root Extract as Dietary Fiber
Konjac root is an incredibly rich source of dietary fiber. The glucomannan fiber content is much higher than other common fibrous foods.
- Glucomannan comprises over 80% soluble fiber which dissolves in water.
- Just 100 grams of konjac corm provides 60-70 grams of glucomannan fiber.
- In comparison, one apple contains around 2.4 grams of fiber. Oats contain 10 grams of fiber per 100 grams.
This high soluble fiber content makes konjac root extract useful for:
- Improving digestive health - It acts as a prebiotic feeding beneficial gut bacteria. Also relieves constipation.
- Regulating blood sugar - Viscous fiber slows the absorption of sugars, reducing blood glucose spikes.
- Lowering cholesterol - Binds to cholesterol in the gut to block absorption and increase excretion.
- Promoting satiety - More viscous and voluminous than other fibers, keeping you full.
What is Konjac Root Extract Good For?
Here are some of the top evidence-based health benefits of konjac root extract supplementation:
- Weight loss - Curbs appetite and reduces calorie intake to support weight management.
- Heart health - Lowers LDL cholesterol, blood pressure, and arterial plaque.
- Blood sugar control - Minimizes glucose fluctuations by slowing carb absorption. Benefits diabetes.
- Improved digestion - Relieves constipation and supports healthy gut microflora as a prebiotic.
- Increased satiety - Induces prolonged feeling of fullness and satisfaction after meals.
- Healthy skin - Promotes hydration and collagen production to reduce wrinkles.
Is Konjac Root Safe to Take?
Konjac root extract is generally well tolerated in moderate doses:
- Doses between 1000-3000 mg of glucomannan fiber daily are considered safe.
- Start with 500mg daily and gradually increase over 2-4 weeks to allow adjustment.
- Take capsules with 8 ounces of water before bigger meals to minimize choking risk.
- Those with difficulty swallowing should avoid large konjac capsules/tablets.
- Consult your doctor before use if pregnant, breastfeeding, or taking blood thinners due to the risk of blocked esophagus.
- Discontinue use if abdominal pain, diarrhea, bloating, or throat obstruction occurs.
For specific health conditions, discuss optimal dosage with your healthcare provider. Those with diabetes or weight issues may use higher doses.
Is Konjac an Appetite Suppressant?
Yes, konjac root extract acts as a natural appetite suppressant. Its high viscosity soluble fiber forms a bulky gel in the stomach that promotes satiety through:
- Delayed gastric emptying - Creates a feeling of fullness, reducing appetite and calorie intake.
- Slows nutrient absorption - Curbs post-meal blood sugar and hormone spikes that stimulate hunger.
- Increased stomach distension - Stretches gastric walls relaying signals of satiation to the brain.
- Stimulates CCK hormone - Release of this intestinal hormone induces earlier satiation.
For maximum appetite-suppressing effects, take 500-1000mg glucomannan konjac supplement with a glass of water 15-30 minutes before meals. Effects can last for several hours.
Does Konjac Have Side Effects?
Konjac root extract is well tolerated in moderation by most healthy adults. However, mild side effects can include:
- Bloating and flatulence - Due to increased soluble fiber fermentation in the gut. Usually subsides with consistent use.
- Diarrhea - Loose stools may occur if intake is suddenly increased.
- Throat obstruction - Capsules must be swallowed with adequate water to minimize choking hazards.
- Drug interactions - Glucomannan may reduce the absorption of certain medications like birth control pills, blood thinners, and diabetes drugs.
- Allergic reactions - Konjac can cause mild allergic symptoms like hives, asthma, or anaphylaxis in sensitive people. Discontinue use.
To prevent side effects, ensure proper hydration and gradually increase dosage over time. Those with swallowing disorders should exercise caution. Consult a doctor before use if pregnant or on prescription medications.
In conclusion, konjac root extract is derived from the konjac plant and is rich in beneficial fiber, particularly glucomannan. It has a range of health benefits, including aiding in weight loss, improving heart health, regulating blood sugar levels, supporting digestion, promoting satiety, and enhancing skin health. Konjac extract is generally safe to consume, but it's important to start with moderate doses and increase gradually. It may cause mild side effects such as bloating and flatulence. If you have specific health conditions or are taking medications, it's advisable to consult with a healthcare professional before using konjac root extract.
For high-quality konjac root extract products, you can contact Botanical Cube Inc. at sales@botanicalcube.com for more information.
Botanical Cube Inc. prioritizes innovation, research and development, and quality assurance, ensuring the best products for our customers. Our certification laboratory is well-equipped with advanced testing tools to maintain the highest standards of quality control. We also collaborate with globally recognized third-party laboratories to ensure the safety and efficiency of their products.
References:
1. Chen, H. L., Cheng, H. C., Liu, Y. J., Liu, S. Y., & Wu, W. T. (2006). Konjac acts as a natural laxative by increasing stool bulk and improving colonic ecology in healthy adults. Nutrition, 22(11-12), 1112-1119.
2. EFSA Panel on Dietetic Products, Nutrition and Allergies. (2009). Scientific Opinion on the substantiation of health claims related to konjac mannan (glucomannan). EFSA Journal, 7(9), 1254.
3. Keithley, J., & Swanson, B. (2005). Glucomannan and obesity: a critical review. Alternative therapies in health and medicine, 11(6), 30.
4. Sood, N., Baker, W. L., & Coleman, C. I. (2008). Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis. The American journal of clinical nutrition, 88(4), 1167-1175.
5. Vuksan, V., Jenkins, A. L., Rogovik, A. L., Fairgrieve, C. D., Jovanovski, E., & Leiter, L. A. (2011). Viscosity rather than quantity of dietary fiber predicts cholesterol-lowering effects in healthy individuals. British Journal of Nutrition, 106(9), 1349-1352.