Konjac Vermicelli: Konjac can be made into vermicelli, replacing traditional Chinese noodles or vermicelli for cooking. Because it does not contain fat, it has become the favorite of many people who want to lose weight. Sood N, et al. (2008). Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: Systematic review and meta-analysis. A 2008 study found that glucomannan may help prevent constipation. The study showed that adding glucomannan to a low fiber diet increased the amounts of probiotic bacteria in feces. Chen H-L, et al. (2008). Supplementation of konjac glucomannan into a low-fiber Chinese diet promoted bowel movement and improved colonic ecology in constipated adults: A placebo-controlled, diet-controlled trial. Several countries have banned the use of konjac because of the high incidence of bowel or throat obstruction. Children and pregnant or breastfeeding people should not take konjac supplements.

According to the FDA, some konjac candies have caused choking deaths in older adults and children. This prompted the FDA to issue an import alert for konjac candies. Konjac supplements are available online or in most natural health stores. The Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than those covering “conventional” foods and drug products. Bateni E, et al. (2013). The use of konjac glucomannan hydrolysates (GMH) to improve the health of the skin and reduce acne vulgaris.

Konjac supplements may also expand in your esophagus or bowel and cause an obstruction. The risk is higher if you: Konjac is a perennial tuber, mainly cultivated in various parts of Asia. It is rich in fiber, low in calories, and is an ideal choice for a healthy diet. Konjac has a unique texture, similar to jelly, which makes it widely used in various foods. Ho HVT, et al. (2017). A systematic review and meta-analysis of randomized controlled trials of the effect of konjac glucomannan, a viscous soluble fiber, on LDL cholesterol and the new lipid targets non-HDL cholesterol and apolipoprotein B. A 2008 systematic review found that konjac may help lower total cholesterol, LDL (or “bad”) cholesterol, and triglycerides. Konjac also reduced body weight and fasting blood sugar. Chen H-L, et al. (2003). Konjac supplement alleviated hypercholesterolemia and hyperglycemia in type 2 diabetic subjects — A randomized double-blind trial.

You can use konjac as a noodle in stir fry dishes as well as in powder form in baked goods and sauces. Onakpoya I, et al. (2014). The efficacy of glucomannan supplementation in overweight and obesity: A systematic review and meta-analysis of randomized clinical trials. Keithley JK, et al. (2013). Safety and efficacy of glucomannan for weight loss in overweight and moderately obese adults. Birketvedt GS, et al. (2005). Experiences with three different fiber supplements in weight reduction.According to a 2005 study, adding a glucomannan fiber supplement to a balanced, 1,200-calorie diet caused more weight loss than a 1,200-calorie diet plus a placebo.