TABLE OF CONTENTS
What Is Konjac?
Konjac is a root vegetable native to Asia that grows as a corm, a fleshy underground stem similar to a bulb.
Konjac root can be used in recipes or made into konjac jelly, flour, noodles, rice, supplements, or flour. It is a rich source of glucomannan—a soluble dietary fiber often used to lower cholesterol and aid weight loss and constipation.
Historically, people have used this root vegetable in medicine and food, especially in noodle dishes and assorted snacks. In the United States, glucomannan, made from konjac, is used as a dietary supplement because of its reported health benefits.
Uses Of Konjac
The most popular application of konjac is its transformation into a flour-like substance called konjac flour, aka glucomannan powder which is used to help weight loss.
This versatile ingredient is the foundation for many food products, including Shirataki Noodles. Due to its high fiber content and gel-like properties, it is a vegan-friendly substitute for gelatin in desserts, puddings, and jellies. As a thickening agent, konjac flour is an excellent thickener in soups, sauces, and gravies, providing a gluten-free, low-calorie alternative.
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Konjac Noodles
Konjac noodles are similar to rice vermicelli noodles in texture and consistency.
Konjac noodles, also known as shirataki noodles, are made from flour derived from the konjac corm and are used in many Asian dishes. It is thought that konjac noodles originated in Japan.
Konjac noodles are relatively flavorless and are typically the base of a more involved recipe. The texture can be a bit rubbery compared to other noodles but generally resembles other rice noodle capabilities within a dish.
Konjac Jelly
Also known as “konnyaku,” konjac jelly is made of the plant bulb, which is processed, mixed with water, and left to harden until it achieves a jelly texture.
The konjac jelly blocks can be cut up and added to soups or stews. Hot liquid dishes help break it down and absorb it into the dish. You should avoid eating konjac jelly in its candy or pure form due to the risk of choking. The mini cup konjac jelly candies have been banned in several countries, including the United States.
Konjac Rice
Also called “shirataki rice” or “miracle rice,” konjac rice is made directly from the konjac root vegetable.
Similar in appearance and carbohydrate content to cauliflower rice, konjac rice is popular amongst weight loss and keto dieters because of its low carbohydrate and caloric value. Flavorless on its own, konjac rice is best served with sauces or as part of a more complex dish to add flavor.
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Konjac Sponge
The root fiber is combined with other materials to produce a konjac sponge for cleansing the face.
It is rich in minerals, suitable for sensitive skin, and helps refresh and brighten the face due to its natural exfoliating ability. Because of its exfoliating power, it is recommended for acne-prone skin. However, because konjac sponges have immense water retention capability, they can also be used on normal to dry skin with or without soap. Konjac sponges are sustainable and environmentally friendly, leaving skin soft and smooth without aggravating sensitive skin.
Konjac Flour
Konjac flour is increasingly being used in gluten-free baked goods or breads.
Konjac flour is naturally gluten-free and low in carbohydrates, hence popular amongst gluten-free, paleo, and keto dieters. It can be combined with other alternative flours to increase the fiber content of gluten-free flours, which are notoriously low in fiber. Using 12.5% konjac flour gave the best result, as higher concentrations resulted in undesirable baking characteristics.
As An Ingredient
It is not typically eaten in its natural form
Although it is a root vegetable similar to sweet potatoes, beets, and carrots, it’s less likely to be eaten in its natural state, as is common with other root vegetables. It has minimal flavor and is often used as a thickener to maximize its positive effects on a dish’s texture.
Health Benefits Of Konjac
The rise in popularity of konjac can be partially attributed to its alleged health benefits—effects known throughout Asia for centuries.
The most common health benefits associated with the Konjac are:
- Digestion and constipation relief: Adding glucomannan from konjac to one’s diet can decrease constipation and improve the microbiome.
- Weight loss: Its high fiber content can help you feel full longer, thereby reducing snacking and aiding weight loss. Furthermore, adding a glucomannan supplement to your regimen has been shown to increase weight loss, an effect not seen with other fiber supplements such as guar gum and alginate.
- Lowers Cholesterol: Studies have found that it may help lower total cholesterol, LDL cholesterol, and triglycerides. However, it has not been shown to help with HDL (good) cholesterol or blood pressure.
- Improves Skin Health: Glucomannan (from konjac) can positively affect acne and general skin health.
- A Substitute For People With Dietary Restrictions: Konjac is gluten-free, low FODMAP, low histamine (little data, however), and suitable for keto, vegan, paleo, and vegetarian diets.
- Blood sugar regulation: Studies suggest that it may help regulate blood sugar levels, which is beneficial for individuals managing diabetes. Please speak to your provider if you have diabetes or hypoglycemia and plan to introduce it into your diet.
- Leaky Gut/Gut imbalances: Glucommanan, a component of Konjac, is a prebiotic and helpful for improving your gut bacteria. Prebiotics have been shown to help a leaky gut.
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Konjac Recipes
If you find that konjac is a safe option for your health and you are interested in cooking with it, here are a few recipes to try:
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Risks Associated With Konjac
While Konjac has documented health benefits, it is not without potential side effects.
- Digestive problems: Bloating, diarrhea, gas, nausea, and abdominal discomfort can occur and may be less likely by starting with small amounts to assess tolerance.
- Blood Sugar: Konjac can also affect blood sugar levels, so it should be used by diabetics and people with hypoglycemia only after discussion with your health care provider.
- Choking Hazard: Equally as important, the gel or candy form can pose a choking risk since it doesn’t naturally dissolve in the mouth. Due to this fact, the EU and Australia banned konjac candies after several tragic outcomes resulted from people choking on konjac candy.
- Bowel obstruction: Supplements containing glucomannan have rarely been associated with bowel or esophagus obstruction. The risk of this happening is higher if you are older, have trouble swallowing, and take the supplement without water or small amounts of water.
- Overall: It is not recommended for children, pregnant people, or those who are breastfeeding.
Everyone should consult with their doctor before adding konjac supplements or products to their diet. Dosages, recommended forms, and manufacturers may vary depending on your other conditions, demographics, and overall health.
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Where To Buy Konjac
Products like MIracle noodles or rice are available from Whole Foods, Trader Joe’s, Amazon, Walmart and many online retailers. If purchasing supplements, please always buy from a reputable distributor such as Fullscript and avoid purchasing supplements on Amazon.
The Wrap On Konjac
Konjac stands out as a novel ingredient in the culinary world, offering a range of health benefits alongside its versatility in various recipes. However, it’s essential to consume it in moderation and be mindful of potential risks, especially concerning choking hazards and gastrointestinal discomfort. Integrating konjac into your diet can be an exciting and health-conscious choice with the proper precautions.
