Healthista’s Nutritional Director Rick Hay explains the benefits of glucomannan, a trendy fibre made from a yam called konjac root that helps keep you full
Healthy foods, snacks and drinks have exploded on to the market and it’s left us feeling spoilt for choice when it comes to deciding what non-artificial energy bar or detox tea we are going to try next.
But how much do we know about trendy ingredients really? This is why we asked Healthista’s Nutritional Director Rick Hay to fill in the blanks on the most confusing super-nutrients of the moment. Today, he’s covering the plant-based fibre, glucomannan.
Rick Hay says: ‘Glucomannan is a plant-based fibre that comes from a type of yam called konjac root that helps keep you fuller for longer.
;It’s my go-to ingredient to reduce cravings. Low in calories, glucomannan absorbs water and expands to form a natural dense fibre in your stomach. It then sends a message to the brain to indicate a sense of fullness.
‘Glucomannan is especially effective if you are on a weight management mission. However, it won’t have any effect on weight loss unless taken before a meal – around mid-morning or mid-afternoon. Glucomannan can also help with digestion by promoting regularity because of its fibre content.
‘You may like to take it to control portion size. So if you’re going out to eat and are worried you might overindulge, it might be helpful to take glucomannan prior to an event. Think of it as a safety mechanism to stop you from feeling hungry.
Looking for a protein Powder that contains glucomannan? Try taking one 25 gram scoop of Healthista ‘Lean Whey Diet’ protein powder or our ‘Lean Vegan Diet’ protein powder in 250-300 ml water between meals for a filling high-protein snack.
Glucomannan comes in capsule or powder form and can be taken mixed with water. For weight loss, the recommended dosage is 1 gram, 3 times per day. It should be taken between 15 minutes to 1 hour before a meal.
Rick Hay is an Anti-Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Find out more at rickhay.co.uk. Follow Rick on Twitter @rickhayuk
Rick Hay’s book the Anti Ageing Food and Fitness Plan is available to buy on Amazon.
More from Rick Hay:
Anti Ageing Fitness Plan: Week 6
5 foods to keep your body young
5 foods to eat when you’re frantic
10 pre-exercise snacks that WON’T ruin your diet
FOOD is seven a day the new five a day?
HOW TO Choose a protein powder
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