Sandhya Raghavan
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Mid-meal snacking and untimely hunger are the two major enemies of weight watchers worldwide. Despite sticking to a healthy, high protein breakfast, many of us find our stomachs growling somewhere between breakfast and lunch. To quell the pesky hunger, we reach out for the nearest bag of chips or biscuits. Even when you stick to a comparatively healthier snack like a plate or idli or dosa, it is still adding to your calorie count at the end of the day. This is a nightmare for anyone trying to strictly avoid extra calories. Don't you wish for something that can just sit in your stomach for a longer time and stave off hunger? It turns out that there is a miracle food that works precisely so and it's called glucomannan or konjac flour.
Glucomannan is a water-soluble, fermented dietary fibre made from the tuber or root of konjac or elephant yam. The name glucomannan is attributed to its composition; it is made of a polysaccharide chain of beta-D-glucose and beta-D-mannose. The composition of the fibre is such that the human saliva or pancreatic enzymes cannot split its linkages easily. This makes it easier for the glucomannan to pass through the colon relatively unassailed.
Known as one of the most viscous dietary fibres, glucomannan can absorb up to 50 times its weight in water and is always prescribed in smaller doses than other dietary supplements. Like other water- soluble dietary fibres, glucomannan has low energy density and high bulking properties. It expands in your stomach, keeping you full for longer. If that wasn't enough, glucomannan is also beneficial for those with cholesterol. Although studies don't support the belief that having glucomannan can alone promote weight loss. But if it is used along with a good diet and exercise regimen, it can help in reducing your overall caloric intake, which in turn can cause weight loss.
(Read: What is konjac sponge and why you need it)
Supplements of glucomannan can be purchased online or at pharmacies. But do consult your dietician before you do so. What works best is konjac or glucomannan powder, which is also used for making noodles and pastas. Shirataki noodles made out of the powder are a rage in the fitness world for not only promoting satiety but also being extremely low in calories. Most Indian grocery websites stock noodles and pastas made out of the flour. Albeit a little expensive than your regular packaged noodles, it is much lower in calories and is a lot healthier.
(Read: Weight loss tip #186)
Reference:
Keithley, J. K., Swanson, B., Mikolaitis, S. L., DeMeo, M., Zeller, J. M., Fogg, L., & Adamji, J. (2013). Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults. Journal of Obesity, 2013, 610908. https://doi.org/10.1155/2013/610908
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