Glucomannan For Weight Loss, Gut Health, & More

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Glucomannan is a water-soluble dietary fiber found in the root of the konjac plant.

If you’ve had konjac noodles, also called shirataki, that’s what those are mostly made of, and it’s why they have next-to-no calories.

You may be wondering: if it’s water-soluble, how do the noodles not dissolve in water? And the answer is that the noodle-making process involves making a gel out of the fiber and water, which is then extruded into noodle shapes. In this gelatinous form, they’re fairly stable (it’s one of the most viscous dietary fibers), but yes, if you were to boil them for a long time, they would indeed turn the entire liquid contents of the saucepan into gel.

How it works for weight loss

Because of its viscosity, adding even a small amount of powdered* glucomannan to a glass of water will turn the whole thing into gel in seconds. This means that if you take glucomannan capsules with a glass of water, then so far as your stomach is concerned, you just ate a cup of gel, and the water is now processed as food, staying longer in the stomach than it otherwise would, and promoting feelings of fullness.

*i.e. dry powder, not in a gelatinous form like the noodles

As for its efficacy in weight loss, see for example:

❝Glucomannan was well-tolerated and resulted in significant weight loss in overweight and obese individuals❞

Read more: Glucomannan and obesity: a critical review

So, that covers the basic requirements, but may be wondering: does it have other benefits? And the answer is yes, it does:

❝Glucomannan appears to beneficially affect total cholesterol, LDL cholesterol, triglycerides, body weight, and fasting blood glucose❞

Read more: Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis

To further corroborate that and comment on safety…

❝Results showed a significant mean weight loss using glucomannan over an eight-week period. Serum cholesterol and low-density lipoprotein cholesterol were significantly reduced in the glucomannan treated group. No adverse reactions to glucomannan were reported.❞

Read more: Effect of glucomannan on obese patients: a clinical study

As to whether other gel-making agents work the same way, the answer is no, they don’t seem to:

❝Glucomannan induced body weight reduction in healthy overweight subjects, whereas the addition of guar gum and alginate did not seem to cause additional loss of weight❞

Read more: Experiences with three different fiber supplements in weight reduction

How it works for gut health

In the words of Dr. Yu Li et al.,

❝Konjaku flour can achieve positive effects on treating obesity, which manifest on reducing BMI, fat mass, blood glucose, and blood lipid, improving hepatic function, and also regulating intestinal microfloral structure.

Therefore, changes in gut microbiota may explain in part the effects of konjaku flour.❞

Read in full: Effects of Konjaku Flour on the Gut Microbiota of Obese Patients

This has extra positive knock-on effects too:

Glucomannan promotes Bacteroides ovatus to improve intestinal barrier function and ameliorate insulin resistance

Want to try some?

We don’t sell it, but here for your convenience are example products on Amazon:

Konjac noodles | Glucomannan capsules

Enjoy!

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  • Chickpeas vs Pinto Beans – Which is Healthier?

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    Our Verdict

    When comparing chickpeas to pinto beans, we picked the pinto beans.

    Why?

    Both are great! And an argument could be made for either…

    In terms of macros, pinto beans have slightly more fiber and slightly more protein, while chickpeas have slightly more carbs, and thus predictably higher net carbs. In the category of those proteins, they both have a comparable spread of amino acods, with pinto beans having very slightly more of each amino acid. All this adds up to a clear, but moderate, win for pinto beans.

    When it comes to vitamins, technically chickpeas have more of vitamins A, B3, B5, C, K, and choline, but the margins are so small as to be almost meaningless. Meanwhile, pinto beans have more of vitamins B1, B6, and E, and/but the only one where the margin is enough to really care about is vitamin E (a little over 2x what chickpeas have). So, an argument could be made either way, but we’re going to call this category a tie.

    The story with minerals is similar; chickpeas have more copper, iron, manganese, phosphorus, and zinc, all with small margins, while pinto beans have more potassium and selenium, and/but also less sodium. We’d call this either a tie, or a very slight win for chickpeas.

    Adding up the sections gives for a very modest win for pinto beans, but as we say, an argument could be made for either.

    Certainly, enjoy both!

    Want to learn more?

    You might like to read:

    Take care!

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  • Feel Great, Lose Weight – by Dr. Rangan Chatterjee

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We all know that losing weight sustainably tends to be harder than simply losing weight. We know that weight loss needs to come with lifestyle change. But how to get there?

    One of the biggest problems that we might face while trying to lose weight is that our “metabolic thermostat” has got stuck at the wrong place. Trying to move it just makes our bodies think we are starving, and everything gets even worse. We can’t even “mind over matter” our way through it with willpower, because our bodies will do impressive things on a cellular level in an attempt to save us… Things that are as extraordinary as they are extraordinarily unhelpful.

    Dr. Rangan Chatterjee is here to help us cut through that.

    In this book, he covers how our metabolic thermostat got stuck in the wrong place, and how to gently tease it back into a better position.

    Some advices won’t be big surprises—go for a whole foods diet, avoiding processed food, for example. Probably not a shocker.

    Others are counterintuitive, but he explains how they work—exercising less while moving more, for instance. Sounds crazy, but we assure you there’s a metabolic explanation for it that’s beyond the scope of this review. And there’s plenty more where that came from, too.

    Bottom line: if your weight has been either slowly rising, or else very stable but at a higher point than you’d like, Dr. Chatterjee can help you move the bar back to where you want it—and keep it there.

    Click here to check out “Feel Great, Lose Weight” and reset your metabolic thermostat to its healthiest point!

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  • Hospitals worldwide are short of saline. We can’t just switch to other IV fluids – here’s why

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Last week, the Australian Therapeutic Goods Administration added intravenous (IV) fluids to the growing list of medicines in short supply. The shortage is due to higher-than-expected demand and manufacturing issues.

    Two particular IV fluids are affected: saline and compound sodium lactate (also called Hartmann’s solution). Both fluids are made with salts.

    There are IV fluids that use other components, such as sugar, rather than salt. But instead of switching patients to those fluids, the government has chosen to approve salt-based solutions by other overseas brands.

    So why do IV fluids contain different chemicals? And why can’t they just be interchanged when one runs low?

    Pavel Kosolapov/Shutterstock

    We can’t just inject water into a vein

    Drugs are always injected into veins in a water-based solution. But we can’t do this with pure water, we need to add other chemicals. That’s because of a scientific principle called osmosis.

    Osmosis occurs when water moves rapidly in and out of the cells in the blood stream, in response to changes to the concentration of chemicals dissolved in the blood plasma. Think salts, sugars, nutrients, drugs and proteins.

    Too high a concentration of chemicals and protein in your blood stream leads it to being in a “hypertonic” state, which causes your blood cells to shrink. Not enough chemicals and proteins in your blood stream causes your blood cells to expand. Just the right amount is called “isotonic”.

    Mixing the drug with the right amount of chemicals, via an injection or infusion, ensures the concentration inside the syringe or IV bag remains close to isotonic.

    A woman connected to an IV drip looks out a hospital window.
    Australia is currently short on two salt-based IV fluids. sirnength88/Shutterstock

    What are the different types of IV fluids?

    There are a range of IV fluids available to administer drugs. The two most popular are:

    • 0.9% saline, which is an isotonic solution of table salt. This is one of the IV fluids in short supply
    • a 5% solution of the sugar glucose/dextrose. This fluid is not in short supply.

    There are also IV fluids that combine both saline and glucose, and IV fluids that have other salts:

    • Ringer’s solution is an IV fluid which has sodium, potassium and calcium salts
    • Plasma-Lyte has different sodium salts, as well as magnesium
    • Hartmann’s solution (compound sodium lactate) contains a range of different salts. It is generally used to treat a condition called metabolic acidosis, where patients have increased acid in their blood stream. This is in short supply.

    What if you use the wrong solution?

    Some drugs are only stable in specific IV fluids, for instance, only in salt-based IV fluids or only in glucose.

    Putting a drug into the wrong IV fluid can potentially cause the drug to “crash out” of the solution, meaning patients won’t get the full dose.

    Or it could cause the drug to decompose: not only will it not work, but it could also cause serious side effects.

    An example of where a drug can be transformed into something toxic is the cancer chemotherapy drug cisplatin. When administered in saline it is safe, but administration in pure glucose can cause life-threatening damage to a patients’ kidneys.

    What can hospitals use instead?

    The IV fluids in short supply are saline and Hartmann’s solution. They are provided by three approved Australian suppliers: Baxter Healthcare, B.Braun and Fresenius Kabi.

    The government’s solution to this is to approve multiple overseas-registered alternative saline brands, which they are allowed to do under current legislation without it going through the normal Australian quality checks and approval process. They will have received approval in their country of manufacture.

    The government is taking this approach because it may not be effective or safe to formulate medicines that are meant to be in saline into different IV fluids. And we don’t have sufficient capacity to manufacture saline IV fluids here in Australia.

    The Australian Society of Hospital Pharmacists provides guidance to other health staff about what drugs have to go with which IV fluids in their Australian Injectable Drugs Handbook. If there is a shortage of saline or Hartmann’s solution, and shipments of other overseas brands have not arrived, this guidance can be used to select another appropriate IV fluid.

    Why don’t we make it locally?

    The current shortage of IV fluids is just another example of the problems Australia faces when it is almost completely reliant on its critical medicines from overseas manufacturers.

    Fortunately, we have workarounds to address the current shortage. But Australia is likely to face ongoing shortages, not only for IV fluids but for any medicines that we rely on overseas manufacturers to produce. Shortages like this put Australian lives at risk.

    In the past both myself, and others, have called for the federal government to develop or back the development of medicines manufacturing in Australia. This could involve manufacturing off-patent medicines with an emphasis on those medicines most used in Australia.

    Not only would this create stable, high technology jobs in Australia, it would also contribute to our economy and make us less susceptible to future global drug supply problems.

    Nial Wheate, Professor and Director Academic Excellence, Macquarie University and Shoohb Alassadi, Casual academic, pharmaceutical sciences, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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    Beyond “Make Your Bed”—life lessons from experience

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Beyond “Make Your Bed”—life lessons from experience

    This is Admiral William H. McRaven, a former United States Navy four-star admiral who served as the ninth commander of the United States Special Operations Command.

    So, for those of us whose day-to-day lives don’t involve coordinating military operations, what does he have to offer?

    Quick note: 10almonds’ mission statement is “to make health and productivity crazy simple”.

    We tend to focus on the health side of this, and in the category of productivity, it’s often what most benefits our mental health.

    We’re writing less for career-driven technopreneurs in the 25–35 age bracket and more for people with a more holistic view of productivity and “a good life well-lived”.

    So today’s main feature is more in that vein!

    Start each day with an accomplishment

    McRaven famously gave a speech (and wrote a book) that began with the advice, “make your bed”. The idea here doesn’t have to be literal (if you’ll pardon the pun). Indeed, if you’re partnered, then depending on schedules and habits, it could be you can’t (sensibly) make your bed first thing because your partner is still in it. But! What you can do is start the day with an accomplishment—however small. A short exercise routine is a great example!

    Success in life requires teamwork

    We’re none of us an island (except in the bathtub). The point is… Nobody can do everything alone. Self-sufficiency is an illusion. You can make your own coffee, but could you have made the coffee machine, or even the cup? How about, grown the coffee? Transported it? So don’t be afraid to reach out for (and acknowledge!) help from others. Teamwork really does make the dream work.

    It’s what’s inside that counts

    It’s a common trap to fall into, getting caught up the outside appearance of success, rather than what actually matters the most. We need to remember this when it comes to our own choices, as well as assessing what others might bring to the table!

    A setback is only permanent if you let it be

    No, a positive attitude won’t reverse a lifelong degenerative illness, for example. But what we can do, is take life as comes, and press on with the reality, rather than getting caught up in the “should be”.

    Use failure to your advantage

    Learn. That’s all. Learn, and improve.

    Be daring in life

    To borrow from another military force, the SAS has the motto “Who dares, wins”. Caution has it place, but if we’ve made reasonable preparations*, sometimes being bold is the best (or only!) way forward.

    *Meanwhile the Parachute Regiment, from which come 80% of all SAS soldiers, has the motto “Utrinque paratus”, “prepared on all sides”.

    Keep courage close

    This is about not backing down when we know what’s right and we know what we need to do. Life can be scary! But if we don’t overcome our fears, they can become self-realizing.

    Writer’s note: a good example of this is an advice I sometimes gave during my much more exciting (military) life of some decades ago, and it pertains to getting into a knife-fight (top advice for civilians: don’t).

    But, if you’re in one, you need to not be afraid of getting cut.

    Because if you’re not afraid of getting cut, you will probably get cut.

    But if you are afraid of getting cut, you will definitely get cut.

    Hopefully your life doesn’t involve knives outside of the kitchen (mine doesn’t, these days, and I like it), but the lesson applies to other things too.

    Sometimes the only way out is through.

    Be your best at your worst

    Sometimes life is really, really hard. But if we allow those moments to drive us forwards, they’re also a place we can find more strength than we ever knew we had.

    Keep on swimming

    It’s said that the majority in life is about showing up—and often it is. But you have to keep showing up, day after day. So make what you’re doing sustainable for you, and keep on keeping on.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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  • Cold Medicines & Heart Health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Cold Medicines & Heart Health

    In the wake of many decongestants disappearing from a lot of shelves after a common active ingredient being declared useless*, you may find yourself considering alternative decongestants at this time of year.

    *In case you missed it:

    Why Is Oral Phenylephrine on the Market After Compelling Evidence of Its Ineffectiveness as a Decongestant?

    It doesn’t seem to be dangerous, by the way, just also not effective:

    FDA Panel Says Common OTC Decongestant, Phenylephrine, Is Useless

    Good for your nose, bad for your heart?

    With products based on phenylephrine out of the running, products based on pseudoephedrine, a competing drug, are enjoying a surge in popularity.

    Good news: pseudoephedrine works!

    Bad news: pseudoephedrine works because it is a vasoconstrictor, and that vasoconstriction reduces nasal swelling. That same vasoconstriction also raises overall blood pressure, potentially dangerously, depending on an assortment of other conditions you might have.

    Further reading: Can decongestants spike your blood pressure? What to know about hypertension and cold medicine

    Who’s at risk?

    The warning label, unread by many, reads:

    ❝Do not use this product if you have heart disease, high blood pressure, thyroid disease, diabetes, or difficulty in urination due to enlargement of the prostate gland, unless directed by a doctor❞

    Source: Harvard Health | Don’t let decongestants squeeze your heart

    What are the other options?

    The same source as above recommends antihistamines as an option to be considered, citing:

    ❝Antihistamines such as […] cetirizine (Zyrtec) and loratadine (Claritin) can help with a stuffy nose and are safe for the heart.❞

    But we’d be remiss not to mention drug-free options too, for example:

    • Saline rinse with a neti pot or similar
    • Use of a humidifier in your house/room
    • Steam inhalation, with or without eucalyptus etc

    See also: Inhaled Eucalyptus’s Immunomodulatory and Antimicrobial Effects

    Take care!

    Don’t Forget…

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  • The Power of Fun – by Catherine Price

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    It’s said that nobody’s dying regret is to wish they’d spent more time at the office, yet many of don’t make enough time for fun.

    This book has been published with two different subtitles:

    • Why fun is the key to a happy and healthy life
    • How to feel alive again

    One offers a sensible reason to read this book; the other offers a deeply emotional reason. Both are entirely valid.

    Catherine Price sets out in this work to identify what fun actually is (she puts it at the intersection of playfulness, connection and flow) and how to have more of it (she gives a five-step method to build and integrate it into life).

    In the category of criticism, this 334-page book is (in this reviewer’s opinion) a little padded and could have been an article instead. But the advice contained within it is sound, and the impact it can have might be profound.

    Bottom line: if you find you’ve settled into a routine that’s perhaps comfortable, but not actually that much fun, this book will help you to liven things up.

    Click here to check out The Power Of Fun, and feel more alive!

    Don’t Forget…

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