Discover the wonders of konjac flour, also known as glucomannan powder. This versatile, low-carb ingredient might be your new favorite for health benefits and culinary creativity. Learn how to use it safely and effectively.
Whether you’re going fullketoor simplyscaling back on carbs, konjac flour — aka glucomannan powder — might become your new fave ingredient.
Made from the crushed root of the konjac plant, thishigh fiber,no-carbflourhas been linkedto a bounty of health benefits. But before you board the konjac flour train, it’s important to understand what it is and how to use it safely.
What is konjac flour?
Likealmond flourorcoconut flour, konjac flour isn’tflourin the traditional sense. Konjac flour is a powder made by crushing thestarchyroots of the konjac plant, which is native to several East Asian countries.
TBH, this little root powder is nothing new. It’s been marketed as glucomannan powder for years. It’s the MVP in shirataki noodles and the star ingredient inLipozene, aweight loss supplement. It’s also been used in Southeast Asian cuisine for basically forever.
More recently, konjac flour’s gained buzz in the wellness world because it’s naturally free of carbs andgluten-free.
What are the benefits of konjac flour?
It might cancel your constipation
It’s no secret that fibermakes you poop. And konjac is so full offiberthat it’s sold asa dietary supplementforgut health.
A small 2006 study found that adding glucomannan, aka konjac powder, to alow fiber dietcould increase bowel activity by a whopping30 percent. 🤯 It’s a super small, dated study, but it’s promising.
A more recentanimal studyfound that a konjac-and-probioticcombo might be like kryptonite forconstipation.
It may dial down your cholesterol
Fiberis knownto reduce blood-fat levels, which is great news for yourheart.
Aresearch reviewon konjac glucomannan showed that the powder can lowercholesterollevels. It might be partially due to the way konjac forms a covering on the surface of the intestines, which helps prevent fat absorption.
It could support your weight loss journey
Filling up on fiber may help youreduce body fat.
That’s because eatinghigh fiber foods(like konjac!) could help you feel full for longer, smooth out any digestive kinks,andimpede your body’sfat absorption.
In one super dated2005 study, konjac consumption +calorie restrictionled to fasterweight lossthan calorie restriction alone.
It might help regulate blood sugar
Folks living withdiabetesmight know that carb count is critical toblood sugar management. For some, that makes pasta a rare treat. Konjac to the rescue!
On top of being low carb, konjac isknownto help glucose levels. All that fiber slows digestion, which staves offblood sugar spikes.
It may boost skin health
Evidence is a bit slim, but konjac flour seems to improve yourskinfrom the inside out.
Asmall 2013 studysuggested that konjac can preventbreakouts. And a2015 animal studyfound that it could speed up wound healing.
So, will konjac flour make youracnedo an about-face? Unlikely. But it could be a helpful addition to askin-nourishing diet.
Pssst.Konjac is also aKorean beautyfave used onthe face. Thekonjac spongeis actually made out of the konjac plant. (The more you know 💫).
Does konjac have any side effects or risks?
Konjac is considered generally healthy. But just like any food, there are potential downsides.
Digestive woes
Remember, konjac flour is packed with fiber. Eating too much fiber, too fast can cause:
GI obstruction
Konjac acts a bit likegelatin. It congeals and thickens. So, going hog wild on konjac every daycouldcause abowel obstruction. That basically means it could get stuck in your GI tract and prevent anything from exiting your bowels. This can be super painful (like theworstconstipation of all time). And in worst-case scenarios, it can require surgery to correct.
According to theFDA,candymade with konjac has led to fatal choking in both kids and seniors. Here’s the issue: Konjac doesn’t dissolve in your mouth. It’s dripping with fiber, which createsbulk.
So, drink plenty of water with your konjac products. And some folks should avoid konjac altogether:
It’s a valid risk whenever you try a new-to-you food. Seek help ASAP if you develop these symptoms of a reaction after eating something made with konjac flour:
Can you make bread from konjac flour?
Good question! You can make bread from acombinationof konjac four and other flour. But bread made from pure konjac flour will fall flat, and look and taste strange.
One recentstudyfound that replacing 50 percent of a gluten-free bread recipe’s flour with konjac resulted in bread with “a strong odor and taste of fish.” After testing several ratios, researchers suggested sticking to flour formulations with less than 37.5 percent konjac — but even lower percentages were predicted to look and taste better.
What are konjac flour noodles?
Konjac flour noodlesgo by many names — shirataki, miracle, and even zero. They’ve earned mystical, magical status in the wellness world because they’re:
Sounds like a miracle, right? But these skinny, white noodles are simply made by mixing konjac flour with a little lime water. The resulting gel is pressed into noodles.Voilà!
Unlike classic drypasta, shirataki noodles are usually sold pre-moistened in a pouch. Some brands sell noodles made from a combo of konjac and tofu to make them a little easier on your digestive system.
Wanna give konjac flour noodles a whirl? A few brands to try
Other ways to use konjac flour
The most common use for konjac flour is as a thickening agent. But beware — this stuff gels up liquids waaaaaymore than cornstarch. A little goes a long way.
In cooking…
Use konjac flour to thicken your:
In baking…
you may also mix konjac flour into all-purpose flour to create a softer crumb incakes, cookies, and otherbakingconcoctions. Start with just a bit of konjac flour, then work up until you hit the texture you want.
Konjac flour recipes
Manyketo-friendly recipesuse konjac flour to stabilize or thicken. But beware that the other recipe ingredients aren’t alwaysgluten-free.
Where to find konjac flour
This gluten-free powder is sold under several names:
Look for it at specialty Asian food stores or online.
