It’s true that konjac, known for its low calorie content, can be helpful for weight loss. However, overconsumption of konjac can lead to nutritional deficiencies. Let’s delve into everything about konjac, from A to Z, and how to consume it wisely.

What Is Konjac?

Konjac is made from the corm of the perennial plant Amorphophallus konjac, which belongs to the Araceae family. Its native origin is Vietnam, though it can also be found in the southern regions of Japan and Korea. The corm is often referred to as “bulbous potato.”

Konjac food products are made by grinding down these konjac potatoes into powder, mixing them with calcium hydroxide, and then boiling the mixture. Although konjac doesn’t particularly stand out for its taste, its low calorie content has made it a popular food for diets and health-conscious eating.

Konjac Benefits

Maintaining Satiety with Low Calories

Konjac is essentially a no-calorie food, with only about 6kcal per 100g [1], making it extremely low in calories yet rich in dietary fiber, which effectively maintains a sense of fullness.

One thing to note is that konjac has a strong ability to absorb fat, so cooking it in oil can rapidly increase its calorie content. Also, since konjac itself doesn’t have a particular taste, it’s often accompanied by spicy or strong seasonings. Therefore, while konjac itself is calorie-free, it’s important to consider the sodium and fat content of konjac products when consuming them.

Relieving Constipation

The main components of konjac are water and a soluble dietary fiber called “glucomannan.” Soluble dietary fiber absorbs water during digestion, turning into a gel-like state. This slows down the digestion process and the movement of food through the stomach and intestines, which can help moderate blood sugar levels and alleviate symptoms of constipation.

Side Effects of Konjac Diet

Indigestion

Eating foods containing konjac can sometimes cause feelings of nausea, dizziness, or indigestion. The main component of konjac, a soluble dietary fiber called “glucomannan,” can expand more than 30 times its size when it comes into contact with water in the body, and this expansion can last up to 10 hours. 

While moderate consumption can help prevent overeating by promoting a feeling of fullness, excessive intake can lead to emergency situations where the expanded konjac stagnates in the stomach. 

The National Institutes of Health (NIH) in the United States has warned that consuming konjac can lead to abdominal bloating, gurgling, and mild diarrhea. [2] Therefore, if you experience uncomfortable symptoms like gas after eating konjac, it’s advisable to adjust your intake or avoid it altogether.

Nutritional Deficiencies

As mentioned, konjac is primarily made up of water and dietary fiber. While pairing it with nutrient-rich foods can reduce the total calorie count of a meal, relying solely on konjac or engaging in a one-food diet can lead to severe nutritional deficiencies. So, it’s crucial to consume konjac alongside proteins, carbohydrates, vitamins, and minerals to ensure a balanced intake of nutrients.

Correct Method for a Konjac Diet

Consuming an Appropriate Amount per Meal

To avoid the side effects mentioned earlier, it’s recommended to consume konjac in moderation rather than in large quantities due to its low-calorie content. The daily recommended maximum amount of konjac is about 300g. 

Consuming 30 minutes Before a Meal

Incorporating konjac into your diet isn’t the only method; consuming konjac 30 minutes before a meal can also aid in dieting. Konjac expands in volume when it meets water in the stomach, maintaining a feeling of fullness and thereby reducing the amount of food consumed. 

So, if you’re worried about overeating before lunchtime during a diet, having a small konjac jelly beforehand is a good strategy.

Not Eating Konjac Exclusively

Since konjac is low in nutrients, it must always be consumed with other foods. Although konjac rice is recommended for diets and diabetic meals compared to white rice, it’s low in nutrients. Therefore, choosing products mixed with grains rather than those made solely of konjac is recommended. 

Additionally, it’s important to plan meals that include protein-rich foods like chicken breast and vegetables to ensure a balanced diet.

Combining with Strength Training

Relying solely on dietary adjustments without exercise might lead to protein deficiency, making it difficult to maintain muscle mass. So, when utilizing konjac in your diet, it’s recommended to include protein in your meals and combine it with strength training to pursue a healthy diet regimen.