Konnyaku or konjac is widely cultivated in Asia. This tuber has been used in traditional Japanese and Chinese medicine for its health benefits such as controlling diabetes, preventing constipation, improving skin health, etc. It can be used to make soup, noodles, vermicelli, konjac rice or used in desserts, and porridge.
Japanese people especially love konjac products such as Konnyaku jelly, konjac noodles,… and consume them daily in their weight-loss diet. Here are the benefits of konjac.
Control blood sugar
The soluble fiber glucomannan found in konjac is a type of fiber that helps lower blood sugar. A 2015 study showed that consuming foods containing glucomannan helps diabetic people feel full longer and eat fewer foods that cause blood sugar to increase. Supplementing with glucomannan fiber also significantly reduces fasting blood sugar levels and 2-hour postprandial blood sugar levels.
Konjac has a low glycemic index, so konjac products like konjac noodles, konjac rice,… are suitable for people with diabetes, they can replace other starchy foods to avoid a sudden increase in blood sugar.
Lower cholesterol
Supplementing with foods high in soluble fiber like konjac helps support cholesterol reduction and weight control. According to one review, konjac can decrease total cholesterol, LDL cholesterol, and neutral fat.
Many studies also demonstrate that konjac has the ability to lower blood fat. Previous studies recommended using konjac to help reduce the risk of cardiovascular diseases.
Good for digestive health
Konjac contains a lot of glucomannan which helps regulate bowel movements and prevent constipation. Studies show that konjac reduces constipation, improves gut microbiota, and reduces blood sugar levels.
Support weight loss
Not only good for the digestive system, glucomannan also benefits those who want to lose weight by making you feel fuller for longer, slowing down the emptying rate of the digestive system. Konjac products are high in fiber and low in calories, effectively supporting weight control.
According to studies, overweight people who supplement with glucomannan-containing foods in their daily meals continuously for 8 weeks will lose an average of 2.5kg without changing their exercise habits and daily diet.
Improve skin health
A 2013 study showed that konjac can reduce acne and improve skin health. Konjac helps reduce allergic reactions and improve the wound healing process.
Note when using konjac
You should only consume konjac products in moderation to avoid digestive issues like nausea, abdominal pain, diarrhea, bloating, etc. People with diabetes on medication should consult their doctor before adding konjac to their daily diet.