Glucomannan powder is believed to contribute to weight loss in much the same way that other sources of soluble fiber do.
Have you ever heard of Glucomannan ?
We all have.
Most people seeking to lose weight have been there.
They get their hopes up, only to find that these methods are either completely false, dangerous, or both.
Glucomannan may sound like just another of these weight loss pills scams (BTW, you may want to know more about Garcinia Cambogia Free Trial Offers : Are They Scams ?). But there is a modest body of evidence supporting the idea that this fiber supplement actually does help to lose weight.
Speaking of fiber supplement, check our article about Skinny Fiber!
In this article, we'll take a look at Glucomannan for weight loss and other water-soluble fibers supplement to see if you should consider giving it a try.
What Is Glucomannan?
Table of Contents
- 1 What Is Glucomannan?
- 2 How Does Glucomannan Powder Promote Weight Loss?
- 3 Human Studies on Glucomannan For Weight Loss
- 4 Additionnal Glucomannan Pills Effects
- 5 Does Glucomannan Pills Really Work?
- 6 Glucomannan Side Effects And Dosage
- 7 Where To Buy Glucomannan ?
- 8 Should You Try Glucomannan ?
- 9 So What Now?
Glucomannan is a water-soluble fiber that comes from the from the elephant yam, or konjac, which is native to Southeast Asia.
Fiber comes up a lot when experts talk about nutrition, so it’s important to understand what it is. Dietary fiber is an indigestible carbohydrate present in foods. It can be soluble, meaning it absorbs water and turns into a type of viscous gel.
Some fibers undergo fermentation in the colon, which may help you maintain a healthy digestive system.
Fiber is also healthy for your heart due to its ability to lower cholesterol and blood sugar. As a bonus, fiber contains very few calories.
This fiber supplement stands out among other soluble fibers because absorbs even more water than most.
You can find glucomannan in shirataki noodles and as a thickener or emulsifier in many other foods. It also comes in the form of a dietary supplement meant to promote weight loss.
How Does Glucomannan Powder Promote Weight Loss?
Fiber doesn’t burn fat or boost your metabolism. Instead, it works by helping you feel less hungry without adding calories to your meals. Part of this is because soluble fiber absorbs water and creates a feeling of satiety.
That means you can eat less, but feel full longer. The difference between glucomannan pills and other fiber supplement is that glucomannan can hold even more water.
It also slows the digestive process. By delaying the emptying of the stomach, glucomannan powder leads to more gradual absorption of sugar. And lower blood sugar levels following meals.
Avoiding rapid spikes and crashes in blood sugar can help reduce cravings between meals.
Studies on fiber in general demonstrate that it boasts a positive effect on weight loss. In one study published in the Annals of Internal Medicine, researchers tested a theory.
Adding more fiber to one’s diet would produce better results than a more restrictive diet recommended by the American Heart Association.
The 240 pre-diabetic people who participated in the year-long study were divided in half, with one group following a high-fiber diet and the other on the AHA diet.
Although the group on the AHA diet lost slightly more weight. Those on the simpler high-fiber plan had an easier time sticking with it. The results suggest that making 1 small change to your diet can lead to weight loss results as significant as those that come with following a more complex diet.
So does this mean that simply adding a soluble fiber supplement for weight loss like glucomannan powder can help you lose weight?
Let's take a look at what the studies say.
Human Studies on Glucomannan For Weight Loss
Several studies suggest that glucomannan supplements may have modest, but positive effects on weight loss. Some researchers posit that these benefits are due to the fullness glucomannan pills creates. This fiber supplement has also the ability to improve users' carbohydrate tolerance and lipid profile.
One study published in the Medical Science Monitor took 176 women and men. They randomly gave them either an active fiber substance containing glucomannan powder or a placebo for 5 weeks.
The subjects also ate a low-calorie diet for the duration of the study. At the end of the study, participants who followed the diet and supplemented it with glucomannan powder lost significantly more weight than those who took the placebo: around 0.8 pounds compared to about 0.6.
Some studies bear out the efficacy of glucomannan as a supplement for overweight individuals. One critical Glucomannan review found it to be effective and well-tolerated at doses between 2 and 4 grams a day.
However, another Glucomannan review published in the Journal of the American College of Nutrition studied 9 randomized, placebo-controlled studies. They found that the reported weight loss was not statistically significant.
The researchers listed negative Glucomannan side effects including constipation abdominal discomfort and diarrhea.
Take a look at Dr. Oz Glucomannan review !
Additionnal Glucomannan Pills Effects
Soluble fiber is thought to lower your LDL cholesterol, making it a heart-healthy addition to your weight loss plan.
Like other soluble fibers, Glucomannan pills may help reduce your risk for heart disease. A meta-analysis of 14 studies in the American Journal of Clinical Nutrition found that this weight loss supplement significantly reduced total cholesterol, LDL cholesterol, triglycerides and fasting blood glucose.
The analysis also looked at HDL cholesterol and blood pressure. But they didn’t find Glucomannan powder to have a beneficial impact on those factors.
Like all fibers supplement, Glucomannan powder helps users experience healthy bowel movements. Something that can be a bit of a challenge if you're following an extreme low-carb diet It's also thought to lead to better digestive health by feeding the “good” bacteria that live in your intestinal tract.
The American Heart Association recommends that individuals take in between 25 and 30 grams of fiber a day. However, Americans are only eating about 15 grams a day.
The World Health Organization also recommends fiber as key to a healthy diet for weight loss.
Does Glucomannan Pills Really Work?
There is a whole world of weight loss supplements and fad diets out there. But not many of them work.
Glucomannan pills may prove to be one of the few cases where you can find enough scientific evidence to back up the hype.
Keep in mind, though, that there are conflicting studies about this weight loss supplement. And remember that controlling calories was a major factor in the studies that showed positive results.
If you’re going to reach your weight loss goals, then you may have to make some sacrifices. Like shelling out the money for a dietary supplement.
That means limiting calories and adding more activity to your day.
If you're interested in the benefits of fiber, but not eager to try a new supplement, there are plenty of natural ways to add fiber to your diet. Apples, beans, legumes, oatmeal and blueberries all contain plenty of soluble fiber and may help with weight loss.
Glucomannan Side Effects And Dosage
If you decide to try Glucomannan pills, keep in mind that it is incredibly absorptive. So you should only try a relatively small dosage.
One gram 3 times a day before meals should be enough. Make sure you consume this fiber supplement with at least one glass of water or other liquid.
You want to be sure to wash it all the way into your stomach before it begins to expand into a gel.
Also, be aware of Glucomannan side effects, including abdominal discomfort, gas and bloating and mentioned in the JACN study.
How To Use Glucomannan ?
You may also want to consider including glucomannan in food form. Add it to your diet in the form of shirataki noodles, available at Asian grocery stores.
However, it's always best to consult with a physician before you embark on a new diet or try a weight loss supplement.
Where To Buy Glucomannan ?
If you want to buy Glucomannan powder, then there is a pretty good selection on Evolution Slimming, with thousands of Glucomannan reviews.
Should You Try Glucomannan ?
It's smart to add both water-soluble and fiber to your diet and Glucomannan is an excellent source.
As it's extracted from a natural source, it's generally safe to take. A number of studies support the theory that this weight loss supplement may suppress appetite. Also it supports weight loss and lower one's risk of heart disease.Among the dietary supplements out there, Glucomannan powder may be one of the safer bets.
Have you tried Glucomannan for wieght loss yet? What has been your experience with the fiber supplement? Be sure to let us know!
So What Now?
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