"Konjac is a root vegetable native to Southeast Asia, often used as a low-carbohydrate alternative to aid in weight management and digestive health due to its unique soluble fiber, known as glucomannan," explains Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator at EntirelyNourished.com.
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What Does Konjac Taste Like?
Not much. "Konjac has a neutral taste that allows it to absorb the flavors of the ingredients added to it, while its texture is slightly rubbery and gelatinous," Routhenstein says.In other words, konjac is a chameleon, adapting its taste to the main dish's, according to Anderson. If you do taste a little something, it may remind you of a time you hung zero during a surfing lesson and got a cool drink of water you didn't want."It carries a slight salty ocean-like taste," she explains.Related: I Just Discovered the Smartest Trick for Making Hot Chocolate
Konjac flour. Take a seat, sourdough.Anderson says konjac flour is frequently used to prepare gluten-free breads, shirataki noodles and shirataki rice.Konjac jelly.This one is for the sweet tooths. "Konjac jelly is often used in the preparation of low-calorie, fiber-rich desserts and snacks," Anderson explains. "Due to its stable gel-like texture, Konjac is often used as a vegan-friendly alternative to gelatin in desserts, puddings and candies."Dietary supplements. Anderson notes that konjac glucomannan is a good source of soluble fiber, so it is often manufactured into dietary supplements that promise to help with diarrhea, cardiometabolic and gastrointestinal health.
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Is Konjac Good For You? 3 Potential Benefits
2. Blood sugar
The 2021 Biomolecules review also suggested that konjac could help lower blood sugar levels. A 2022 Food Science and Technology review even suggested that konjac might help treat and prevent diabetes."Konjac aids in the slowing of digestion while enhancing activity of enzymes involved in glucose metabolism," Anderson says.She explains that these properties improve insulin sensitivity and prevent significant blood sugar spikes after you eat.
3. Gut health
Supplements can be recalled or raise alarm bells. We mentioned above how the FDA raised alarm bells about the ingredients in Genesis Ultra Slim. Plus, supplements can interfere with or interact poorly with medications, so it is important to speak with a doctor and dietitian and check for recalls on products you are interested in.Besides those basics—which are true for any supplement—Anderson says you'll also want to be mindful of the fiber in konjac. Fiber is important, but she points out that many people aren't consuming enough (38 grams per day for men and 25 grams per day for women)."It is encouraged to increase gradually dietary fiber intake by three to four every three to four days," Anderson says. Before increasing your intake, ensure you're not experiencing unwanted side effects like bloating, cramping and hiccups. Drinking plenty of fluids will help with digestion. Also, konjac's gel-like texture can be a choking hazard for some."It is recommended for those who have difficulty swallowing and for young children to avoid Konjac," Anderson explains.
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Sources:
Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator at EntirelyNourished.comJessie Anderson, MS, RD, CSSD, LD, ACSM EP-C, a registered dietitian with Top Nutrition CoachingThe Impact of Glucomannan, Inulin, and Psyllium Supplementation (SolowaysTM) on Weight Loss in Adults with FTO, LEP, LEPR, and MC4R Polymorphisms: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. FDA 101: Dietary Supplements. FDA.Genesis Nutrition Ultra Slim dba Genesis Ultra Slim. FDA.FDA Grants Citizen Petition on Glucomannan as a Dietary Fiber. FDA.Plant Prebiotics and Their Role in the Amelioration of Diseases. Biomolecules.Open-access Research progress of konjac dietary fibre in the prevention and treatment of diabetes. Food Science and Technology.Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine. Read More Details
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