How is Konjac Glucomannan unique from other soluble fiber?
Konjac Glucomannan is the most viscosity soluble fiber in nature - it forms an extremely viscous solution.
Konjac Glucomannan has the highest molecular weight of any dietary fiber known to science - molecular weight is between 200,000-2,000,000 Daltons.
Konjac Glucomannan has the highest water holding capacity of any soluble fiber - up to 100 times its own water weight.
Konjac Glucomannan can form either a reversible or a thermo-non-reversible gel.
Kojac glucomannan (KGM) molecules structure
What are the health benefits of soluble fiber?
The US Food and Drug Administration has approved food manufacturer use of the following information on product labels:
- Diets low in saturated fat and cholesterol that include fruits, vegetables, and grain products, which also contain fiber (particularly soluble fiber), may reduce the risk of coronary heart disease.
- Diets low in saturated fat and cholesterol that include 3g of soluble fiber from whole oats per day may reduce the risk of heart disease.
- A low-fat diet rich in fruits, vegetables, and whole grains containing fiber, particularly soluble fiber, may lower blood cholesterol levels, reduce the risk of heart diseases, and possibly prevent some types of cancer.
- Diets low in saturated fat and cholesterol that include a daily intake of soluble fiber from whole oats or psyllium seed may reduce the risk of heart disease.
The American Dietetic Association recommends that people consume 20 to 35 grams of fiber per day, of which 5 to 10 grams should be soluble fiber. However, Americans typically average only about 12 to 17 grams of total fiber and only 3 to 4 grams of soluble fiber a day - about half the recommended amount.
How does soluble fiber work?
Soluble fiber is the only known food component that will lower blood cholesterol when you add more to your diet. Foods high in soluble fiber help prevent sugar from rising too high after meals by keeping food in the stomach longer. Sugar is absorbed more slowly, preventing free fatty acids and triglycerides from rising too high after meals. Free fatty acids bind to insulin receptors and prevent insulin from doing its job of driving sugar from the bloodstream into cells. In addition, soluble fiber does the following:
- It binds to fat in the intestines, preventing some fat absorption.
- It dissolves fluids in the large intestine and forms a gel that binds with bile acids in the intestines. As a result, the liver converts more cholesterol to bile acids, and blood cholesterol levels are reduced.
- It slows digestion and the absorption of nutrients, resulting in a slow and steady release of glucose from accompanying carbohydrates.
- It soaks up excess bile acids found in the intestinal tract - the same acids that are converted into blood cholesterol.
- It delays stomach emptying, triggering satiety (a feeling of fullness) that can be helpful in people with type 2 diabetes trying to achieve weight loss goals.
Are there natural food sources of soluble fiber?
Soluble fiber is found in oats, oatmeal, oat bran, beans, legumes, barley, citrus fruits, and psyllium. It can also be found in gums, including; Konjac gum, vegetable gum, pectin, guar gum and gum Arabic. But generally, most have only a small percentage soluble fiber. Oat bran contains the highest level of soluble fiber, about 14%. All other grains contain much less. In comparison, fresh Konjac contains an average of 13% dry matter, of which 64% is glucomannan, making glucomannan the richest soluble fiber resource in nature.
How can Konjac Glucomannan powder be used?
Like cornstarch, but with 10 times the viscosity, Konjac Glucomannan powder thickens sauces, gravies, puddings and pie fillings without affecting taste. In bakeries, it helps soften wheat flour and provides rich texture without adding unwanted calories, fat, or carbohydrates. Konjac Glucomannan is easy to use, dissolving easily into hot or cold liquids.
Can Konjac foods be made at home?
In addition to buying Konjac foods in the super market or online, you can them make them yourself. You can easily prepare Konjac foods at home using the following simple recipe:
Ingredients
- 1 tablespoon of glucomannan (contains 6 grams of soluble fiber.)
- 1/2 teaspoon of pickling lime, a food grade calcium hydroxide.
Procedure:
Pour 2 cups of cold water into a pot. Stir in a half-teaspoon of pickling lime. Then, add 1 tablespoon of Konjac Glucomannan powder, stirring continuously to a boil. Boil the mixture for about 3 minutes. Remove from heat. A thermally stable (non-reversible) gel is formed once the mixture cools down. Cut gel into small pieces, dip in water or steam about 3-5 minutes and then cook in the way you like.
How is Konjac pasta prepared?
Konjac pasta can be boiled or cooked with vegetables, meat, or seafood. It can then be tossed with sauces, vinegar, hot salsa, or ingredients like pepper, onion, or garlic. To prepare Konjac pasta, simply dip it in water for 3-5 minutes, and then prepare it any way you like.
Food Regulatory Status of Konjac Glucomannan
FDA approved as Generally Recognized As Safe (GRAS) in the United States
Health Canada approved as a food ingredient in Canada
Konjac Glucomannan powder be affirmed as GRAS for use as a food ingredient
Listed on FCC (Food chemical codex), the 4th edition 1996 USA
Approved by the EU # L295127, E-425
Listed under E425, Annex V, food additives, 1998, EU
Konjac Foods Recipes
Olive Pasta with Mushrooms and Tomatoes
1/2 pound Konjac Glucomannan pasta
1/4 pound mushrooms, sliced
1/2 cup halved cherry tomatoes
1/2 cup pitted ripe olives
1 tablespoon parsley
1/2 teaspoon dry basil
Drain and rinse Konjac pasta with cold water and drain again. Place into a large
bowl. Add mushrooms, cherry tomatoes, olives, parsley and basil; toss gently, season with salt and pepper to taste.
Serving Size: 2
Classic Spiced Konjac Pasta
1/2 pound Konjac Glucomannan pasta
1 tablespoon vinegar
1/2 cup sliced celery
1/2 tablespoon prepared mustard
1/2cup chopped red pepper
1/2 teaspoons salt
1/8 cup chopped onion
1/8 teaspoon pepper
In a large bowl, stir vinegar, mustard, salt and pepper until smooth. Add Konjac pasta, celery, green pepper and onion. Toss to coat well. Refrigerate covered for at least two hours to blend flavors.
Serving Size: 2