Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Glucomannan, a soluble dietary fiber derived from the root of the konjac plant (Amorphophallus konjac), has been investigated for its effects on satiety, weight control, and blood sugar regulation. Its use to support or reduce sugar cravings is primarily based on scientific rationale rather than traditional use. The mechanism is thought to involve glucomannan’s ability to absorb water and form a viscous gel in the stomach, which slows gastric emptying and carbohydrate absorption, leading to prolonged feelings of fullness and more stable blood sugar levels. These effects may help reduce the urge for snacking or sugar cravings. Several clinical studies have demonstrated that glucomannan supplementation can contribute to modest weight loss and improved appetite control when combined with a calorie-restricted diet. A 2015 meta-analysis in Obesity showed a small but significant reduction in body weight with glucomannan use. Additionally, some studies report reduced postprandial blood glucose spikes, which could indirectly help manage sugar cravings. However, direct research specifically measuring glucomannan’s effects on sugar cravings (as opposed to overall appetite or caloric intake) is limited. The evidence is therefore rated as “2” because while the physiological mechanisms are plausible and there is some clinical support for related benefits, robust, targeted clinical research on sugar cravings per se is lacking. Glucomannan is generally considered safe when used as directed, but should be taken with plenty of water to avoid gastrointestinal blockage.

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