Glucomannan | Fiber for Safe and Effective Weight Loss

It would come as a surprise to many that a diet high in fibers such as glucomannan is actually very useful in reducing the weight of individuals. Additionally it has also been found out that the supplemental intake of fiber dramatically reduces the fat content of individuals. It is also found that these supplements not just decreased the weight of the individuals but also reduced the risk of type II diabetes.

Definition of Dietary Fiber

The term dietary fiber refers to plant and nonplant (e.g. animal, fungal) dietary substances that cannot be digested by human gastrointestinal enzymes. [1]

Classification of Dietary Fiber

Dietary fibers are classified based on their solubility in water into either soluble or insoluble [1]. Fibers, which are used for weight loss, are generally of the soluble type. The technique of losing weight by supplementing dietary fiber is known by dieticians as Fiber Weight Loss.

Which is the best fiber source?

Glucomannan is one such fiber, which is marketed and used widely for its weight reduction properties. Glucomannan is a naturally occurring polysaccharide fiber generally obtained from the corms and the roots of the konjac plant. Although there are many other fibers such as pectins (found in apples), there is none more potent at reducing weight, and decreasing blood sugar levels than glucomannan. Glucomannan is also available as capsules, the best-marketed version of it being FibraSlim. FibraSlim specifically combines glucomannan with other ingredients to act as a weight loss medicine.

Mechanism

Although the exact mechanism of how fibers promote weight loss has not been determined, a number of hypothetical theories have been put forward by scientists.

  1. Dilution of Energy Density: It is known that fibers have a low caloric value as compared to other food sources [2]. For this reason, adding it to the food creates a lowering of the energy-to-weight ratio of food, thereby reducing the amount of calories that are taken in.
  2. Promotion of Satiety: A number of studies have shown that dietary fibers like glucomannan promote satisfaction in the human food consumption. Many different hypotheses as to how fibers do this both psychologically, physically and chemically have been shown. [2, 3, 4, 5]
  3. Fecal Energy Loss: Studies have shown that soluble fibers act in the gastrointestinal tract and have been known to reduce the absorption of proteins and fats [6]. It has been further proposed that dietary fibers do this by reducing the contact of these substances to the walls of the intestine, and therefore prevent their absorption. There is considerable evidence to show that glucose and carbohydrate uptake is also reduced because of this action, thus it also shows its hypoglycemic effects [7]. Although these are just propositions, the exact mechanism of this still remains unclear [2].

Proof of Weight Loss by Supplementing Dietary Fiber

There is sufficient evidence to suggest that the supplemental intake of dietary fiber can result in significant loss of weight. Many clinical trials are being conducted for the beneficial effects of including fibers in the diet. There are more than 12 human clinical trials, which can easily be found on this topic. Out of the 12 clinical researches, 7 of them were aimed at determining the factors of dietary fiber supplements on weight loss, while the remaining 5 were aimed at other beneficial effects of fibers. It was noted however, that in all the clinical trials, which were conducted, weight loss was either a primary end point or a secondary end point. More so the clinical research data went on to show that the best amounts of dietary fiber for the weight loss was between 2-4 grams of the fiber (in most research glucomannan was the fiber of choice and was noticed that other fibers required larger amounts to be administered) per day before meals. [1]

Side Effects

Dietary fiber from most natural sources such as glucomannan is relatively safe. Tablets however of such fibers should be avoided as they swell up with the water during intake, which could cause esophageal obstruction [1]. Glucomannan, one of the most popular dietary fiber supplements, is therefore available in capsules and is often mixed with food products.

Mild side effects, which are noticed with fiber intake, are minor gastrointestinal disturbances and flatulence. Dietary fiber for weight loss should not be taken along with other medication especially antidiabetics, due to its hypoglycemic and absorptive effects.[1]

In conclusion, it must be accepted that dietary fibers such as glucomannan if added in substantial quantities of 2-4 grams can be used as an effective tool against obesity and can help in weight loss. Dietary fibers such as glucomannan should only be an additional support to your other weight loss program such as exercise and a hypocaloric diet, and should not be a substitute for the same.

References

  1. Joyce Keithley, Barbara Swanson; Nov/Dec 2005; Alternative Therapies in Health and Medicine; Glucomannan and Obesity: A Critical Review.
  2. Howarth NC, Saltzman E, Roberts SB.; 2001; Nutr. Rev.; Dietary fiber and weight regulation. 3. Burton-Freeman B.; 2000; J Nutr.; Dietary fiber and energy regulation.
  3. Vuksan V. Sievenpiper SL, Xu Z, et al.; 2001; J Am Coll Nutr.; Konjac-Mannan and American Ginseng: Emerging alternative therapies for type 2 diabetes mellitus. 5. Bourdon I, Yokoyama W, Davis P, el al.; 1999; Am J Clin Hair.; Postprandial lipid, glucose, insulin, and cholecystokinin responses in men fed barley pasta enriched with beta-glucan. 6. Baer DJ, Kumpler WV, Miles CW. Fahey GCJ.; 1997; J Nutr.; Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans. 7. Vuksan V, Jenkins DJ, Spadafora P, et al.; 1999; DiabetesCare; Konjac-mannan (glucomannan) improves glyccinia and other associated risk factors for coronary heart disease in type 2 diabetes. A randomized controlled metallic trial.

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