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Doing Ginseng Justice
August 23, 2022 Reading time: 7 minutes
Herbs for Diabetes, Are supplements safe? by WebMD
When 40-something Jeff Cottingham was diagnosed with type 2 diabetes, his doctor immediately started him on drugs to control his blood sugar. But Cottingham worried.
Some drugs for diabetes can have dangerous side effects. In a striking example, on March 21, 2000, the U.S. Food and Drug Administration (FDA) removed one of the most widely prescribed diabetes drugs, Rezulin (troglitazone), from the market after it was linked to 90 cases of liver failure and 63 deaths.
Already concerned about such problems two years ago, the Aptos, Calif., resident began taking Sweet Eze, a mixture of herbs and minerals sold for diabetes. The supplement seemed to work wonders for the self-described "old hippie."
His level of glycosylated hemoglobin (HbA1c) -- a protein that reflects blood glucose levels over the past two to three months -- plummeted from 11 to well below the danger threshold of 6. "I feel great," says Cottingham, who has experienced no side effects from the supplement. "I'm completely off diabetes medications now."
A success story? Perhaps. But experts advise caution. For one thing, because Sweet Eze contains six different ingredients -- and because the severity of diabetes symptoms can fluctuate on their own -- it's hard to say what exactly is responsible for Cottingham's improvement.
For another, supplements carry their own risks. Some products don't contain the ingredients listed on their labels. Others come mixed with dangerous -- and unlisted -- ingredients. And scientists are just beginning to verify which ones actually work.
1. Doing Ginseng Justice
June 16, 2003 (New Orleans) -- The herb red ginseng may help normalize blood sugar levels in people with diabetes, two new studies suggest.
But before you rush to health-food stores to stock up on the popular herb, be aware that there is no way to know if the product you buy will be as effective as the preparation used in the studies, researchers caution.
University of Toronto investigators presented both studies here this weekend at the American Diabetes Association's 63rd Scientific Sessions.
Since normalizing blood sugar levels is a critical goal of diabetes treatment, ginseng could someday be an important strategy in managing patients, says Fran Kaufman, MD, president of the American Diabetes Association.
Better Blood Sugar
In one study, people with type 2 diabetes who consumed ginseng and a highly viscous fiber similar to pectin had a notable reduction in blood sugar levels, reports Alexandra Jenkins, a PhD candidate at the University of Surrey, U.K.
The study enrolled 30 people with diabetes in whom medication helped to control -- but did not normalize -- blood sugar levels. The participants received either capsules containing ground, North American-grown ginseng and a highly viscous fiber, or dummy capsules, three times a day for 12 weeks.
After a four-week break, the participants switched to the alternate regimen; those who had received the ginseng capsules then took placebo and vice versa.
Blood samples taken before and after each 12-week period showed that hemoglobin A1C -- a standard measure of blood sugar levels -- dropped into the normal range when participants were taking the ginseng capsules, but not when they were taking placebo, the study showed.
The herbal preparation appeared to be safe, with no adverse effects.
Moreover, ginseng appears to have an effect beyond medication, the American Diabetes Association's Kaufman says, suggesting the two approaches are complementary in treating diabetes.
The Chinese, who use ginseng root to treat a variety of ailments, have been in medicine for 5,000 years, she says. "Just as acupuncture has been proven to have a role in Western medicine, so, too, will ginseng. We need to think globally." 
Improved Insulin Performance
In the second study, Korean red ginseng improved insulin sensitivity when compared with placebo, says John L. Sievenpiper, a PhD candidate at the University of Toronto.
One of the key abnormalities behind type 2 diabetes is that the body's tissues are not responsive enough to insulin so they don't process it properly. Ginseng, he says, appears to help the patients process better the insulin they have.
"There is no doubt that natural products such as ginseng have a role in controlling the body's defective response to insulin," says Kaufman, who is also head of the Center for Diabetes at Children's Hospital in Los Angeles.
According to the American Diabetes Association, poor control of blood sugar can lead to severely debilitating and even fatal complications including heart disease, stroke, blindness, and kidney disease.
Not Standard Treatment -- Yet
But exactly how best to incorporate ginseng into diabetes treatment still needs to be determined, Kaufman says, noting that both trails were small.
Sievenpiper agrees. "These are preliminary, short-term studies that indicate a need for more research. They are not a reason to take ginseng," he said.
And because of poor regulation, standardization, and labeling in the herbal industry, there is no way to know if one product will work as well as another, Sievenpiper says.
Most importantly, he says, people with diabetes should be sure to tell their doctor if they are taking ginseng because lowering blood sugar too much can be dangerous.
2. Fenugreek Findings
Meanwhile, other scientists are studying fenugreek seeds, a folk remedy for diabetes. Several studies, including one published in 1990 in the European Journal of Clinical Nutrition suggest that this herb can lower blood sugar . Researchers found that type 1 diabetics who took 50 grams of fenugreek seed powder twice daily had significantly lower blood sugar levels than those who took a placebo.
Little is known about how other herbs might help control diabetes. Stevia and bilberry have been studied in animal experiments, but have yet to undergo large, controlled human studies. The reputation of two other herbs, gymnome and jambul, rests on anecdotal evidence alone.
The ADA steers people away from herbal remedies altogether. "The regulation of herbs isn't very good," says Anne Daly, MS, RD, a diabetes educator with the organization. "And we can't be sure that all supplements are equivalent.
Some herbal diabetes products have turned out to be downright dangerous
In February 2000, the FDA recalled five Chinese herbal products after discovering that they contained various amounts of two prescription diabetes drugs, phenformin and glyburide. Phenformin was withdrawn from the U.S. market 20 years ago after it caused serious side effects, including several deaths.
Chickpea Flour, Versatile, High-Protein
August 23, 2022 Reading time: 15 minutes
Chickpea Flour - Versatile, Gluten-Free & High-Protein
If your only contact with chickpeas has been adding them to a salad or occasionally eating hummus, then you're missing out on some of the serious benefits of chickpea flour! Chickpea flour has all the same benefits of chickpeas nutrition, since it’s simply made using one ingredient: roasted (or sometimes raw) ground chickpeas.
Chickpeas were one of the first cultivated crops by humans and are still one of the most popular legumes around the world today, so it's not surprising that some cultures have used chickpeas to make a grain-free, versatile flour for centuries.
What Is Chickpea Flour?
Some of the benefits of swapping your usual flours for chickpea flour?
Chickpeas belong to the class of high-fiber foods called legumes or pulse, which also includes beans, lentils and green peas. Chickpea flour which is also called gram flour, garbanzo bean flour or traditionally besan is popular in many countries, especially in Asia and the Middle East. For example, it's considered a staple ingredient in Indian, Pakistani, Nepali and Bangladeshi cuisines.
The health benefits of legume consumption have received rising interest from researchers, and their consumption and production extend worldwide. Among European countries, higher legume consumption is observed around the Mediterranean, (with per capita daily consumption between eight and 23 grams, compared to just five grams in Northern Europe and the U.S.), which has led researchers to believe that higher levels of fiber and phytonutrients from beans might be one reason why these populations have historically experienced great health.
Nutrition Facts
Eating more chickpeas and chickpea flour is a great way to increase your intake of fiber. And because they're such a high source of fiber, many studies show that eating more chickpeas, and pretty much all types of legumes, can reduce the risk of coronary heart disease, obesity, diabetes and even some types of cancer.Chickpeas also offer a good array of vitamins and minerals. For example, they're thought to have calcium and magnesium in an ideal ratio, a very high amount of folate which is essential for a healthy pregnancy good dose of energizing B vitamins like vitamin B6 and a decent amount of heart-healthy potassium.
They even contain some of the powerful antioxidant mineral selenium, as well as iron and plenty of plant-based protein. Gluten-free diets are also becoming more popular, so you'll love the addition of this flour to your pantry if you've recently decided to go gluten-free.
½ cup of chickpea flour (or besan) has about:
178 calories
3 grams of fat
10 grams protein
5 grams fiber
5 grams of sugar (no added sugar)
101 milligrams folate (50 percent DV)
0.75 milligrams manganese (37 percent DV)
0.4 milligrams copper (21 percent DV)
76 milligrams magnesium (19 percent DV)
146 milligrams phosphorus (15 percent DV)
0.2 milligrams thiamine (15 percent DV)
2 milligrams iron (12 percent DV)
0.25 milligrams vitamin B6 (12 percent DV)
778 milligrams potassium (11 percent DV)
3 milligrams zinc (9 percent DV)
7 milligrams selenium (6 percent DV)
Health Benefits
1. Great Source of FiberChickpeas are an excellent source of dietary fiber, with about 12.5 grams for every one cup of cooked chickpeas. This makes chickpea flour an equally good source, especially when you use it in place of refined flours that have been stripped of nutrients and are very low in fiber.
Virtually every study that has looked at high-fiber diets has found some measure of health benefits, sometimes even striking ones. Some studies show that those who eat the most fiber have a lower risk of developing diabetes, colon cancer, and are less likely to be obese and struggle with weight gain.
Chickpeas are rich in total and soluble fiber as well as in resistant starch, all of which contribute to the low glycemic index of chickpea flour. The fiber in chickpeas also makes them a heavyweight in terms of helping with digestion, preventing constipation and even aiding in weight loss since they fill you up.
2. Helps Improve Heart Health
High-fiber, nutrient-dense legumes like chickpeas are known to help balance unhealthy cholesterol levels, reduce hypertension and protect against heart disease. Beans can help keep arteries clear from dangerous plaque buildup, maintain healthy blood pressure levels, and decrease the chances of having a heart attack or stroke. This is why studies have found an inverse association between insoluble fiber intake and systolic and diastolic blood pressure, total cholesterol and triglycerides.
Chickpeas provide ample amounts of polyphenols, many of which are potent antioxidants. Intervention and prospective research published in the American Journal of Clinical Nutrition suggests that diets that include beans lower cholesterol naturally, favorably affect risk factors for metabolic syndrome, and reduce risk of ischemic heart disease and diabetes.
Other studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help decrease chances of a heart attack and help balance cholesterol. This happens because the bean's fiber works to create a gel-like substance in the digestive system that binds with fatty acids.
Both soluble fiber and insoluble fiber have been shown to be important in helping control and manage hypertension, plus high-fiber foods might also help prevent overeating and the accumulation of dangerous fat, especially around the vital organs, including the heart.
3. Stabilizes Blood Sugar and May Help Prevent Diabetes
Fiber, particularly soluble fiber, not only lowers blood cholesterol levels, but it also helps slow the absorption of sugar into the bloodstream. This is hugely important both for people with diabetes and for anyone else with blood sugar challenges or metabolic syndrome.
Chickpea flour has a form of complex carbohydrate called starch that the body is able to slowly digest and use for energy over time in a much more beneficial way than consuming refined carbohydrates. There's a lot of evidence pointing to the fact that high-fiber diets are a much more effective type 2 diabetes natural remedy than diets low in fiber. Legumes in general cause less of a rise in blood glucose than foods like potatoes or almost any sort of wheat-based flour food.
While refined flours can quickly raise blood sugar levels and lead to spikes and dips in energy, chickpea flour is a slower-burning carbohydrate that doesn't impact glucose levels as substantially, which means it has a lower glycemic load. Eating more low-glyecmic foods is a way to naturally reverse diabetes, have more energy and prevent sugar cravings.
4. Can Help with Weight Loss
High-fiber diets are often recommended for weight loss because high-fiber foods are usually low in calories, yet they expand in your intestines, which turns off your body's hunger signals. In essence, foods high in fiber, like chickpeas and other legumes, have a high volume and high nutrient density, yet they're low in calories especially when you consider the fact that your body can't digest carbs from fiber.
Chickpea flour is both a high-fiber and high-protein food, which helps make you feel full and often curbs food cravings. That can make losing weight fast in a healthy way a realistic goal.
In fact, many studies show that an increase in either soluble or insoluble fiber is correlated with an increase in post-meal satiety and decreases subsequent hunger, which is beneficial for maintaining a lower, healthier body weight. Studies published in Nutrition Reviews indicate that consumption of an additional 14 grams of fiber a day for more than two days of the week is associated with a 10 percent decrease in energy intake and average body weight loss of over four pounds over a 3.8-month period.
Generally, foods with lots of fiber normally require more chewing, giving your body extra time to register the fact that you're no longer hungry, which means you're less likely to overeat. And after eating foods like chickpea flour that are high in both protein and fiber, you'll probably notice you feel fuller for longer. This is due to the blood sugar-stabilizing effects of fibrous foods.
One way to take advantage of these benefits?
5. Lowers Inflammation and Improves Immune Function
Chickpea flour is also a terrific anti-inflammatory food, as consuming beans has been shown to have anti-inflammatory abilities and protective benefits against cancer, in particular cancer within the digestive tract including colon, stomach and kidney cancer. This is due to the high-fiber content in beans and legumes that can draw toxins out of the digestive tract, keeping cells protected, preventing inflammation and fighting free radical damage.
Chickpeas can also benefit the digestive system and improve immunity by counteracting acidity from a poor diet, which balances the body's pH level. In a more alkaline state, the body is better able to remain in homeostasis, fight inflammation and stop cancer cells from proliferating.
Although chickpeas contain antinutrients that can impact the body's ability to absorb certain nutrients, cooking practices like sprouting beans, soaking and discarding the soaking water before cooking can reduce oligosaccharide antinutrient content and make the beans even more beneficial.
6. Free of Gluten and Beneficial for Digestion
Because chickpea flour has zero wheat, barley, rye or cross-contaminated oats, it's totally free from gluten and all grains. Whether or not someone has a true gluten sensitivity or allergy, most people can benefit from avoiding gluten due to its negative effects on the gut, digestion and immune responses.
For gluten-free baking, most cooks recommend using chickpea flour to replace up to 25 percent of the regular wheat or gluten-free flour in order to increase protein and fiber without compromising taste or texture.
If you know it's time to go gluten-free, use chickpea flour in place of regular wheat or other gluten-free flours in dishes like falafel, hummus, socca, farina, pancakes, empanadas, pizza crusts and crackers. It works well in cakes or quick breads, and although it's easily disguised by other ingredients, it's pretty much undetectable when combined with strong flavors like herbs, cheese, chocolate and pumpkin.
History
Chickpeas have been a part of certain traditional diets for over 7,500 years! They're still one of the most widely grown and consumed legumes worldwide and, over the years, have often been linked with longevity, heart health and better weight management. While it's less popular in North America and somewhat common across Europe, luckily chickpea flour is becoming easier to find in the U.S.
Today, chickpea flour is still widely used in South Asia and the Middle East in the same way it has been for generations. Some traditional uses in Asia for chickpea flour include using it in curries, making it into cakes called Senagapindi Kura or having it in a type of breakfast porridge.
Chila, a pancake made with chickpea flour batter, is also a popular street food in India, and in parts of Italy, chickpea flour is used to make a thin flatbread called farinata. The Spanish also sometimes use chickpea flour to make tortillas in place in corn.
How to Buy and Use
Because chickpeas are known to be one the creamiest and versatile legumes there is (probably the reason they're used to make hummus), they also make a great-tasting flour. Chickpea flour can be made from either raw chickpeas or roasted chickpeas, both of which work pretty interchangeably in most recipes.
The roasted variety is considered to be more flavorful, while the raw variety has a slightly bitter taste. Most people new to chickpea flour think it's surprisingly tasty, with a sweet and rich flavor somewhat similar to coconut flour.
Most of the bigger brands selling chickpea flour for example, Bob's Red Mill sell the kind made with roasted chickpea, which is more mild and blends well in many recipes. Look for chickpea flour at health food stores, some bigger grocery stores, and in specialty Asian and Middle Eastern markets. You can also look for some online if you're unable to find it in stores.
Chickpea flour can be used in many ways and especially makes a good substitute for wheat-based flours that contain gluten. Although you need to combine it with another gluten-free flour when baking (like rice or potato flour) in order to help the mixture rise, it can also be used alone or just in combination with eggs in certain recipes.
For example, one of the most popular ways to use chickpea flour is to make a flatbread recipe called socca, which is similar to a hearty pancake or thin bread although it's completely free from all grains. Traditionally, it's simply made with chickpea flour, olive oil and spices and baked in the oven into a sort of pancake-like flatbread. This makes a great alternative to processed, store-bought breads that are worse than you think in most cases in terms of lacking nutrients and containing additives.
Another clever use for chickpea flour?
You can also use some to thicken soups, stews and sauces without the need for cream, corn starch or wheat flour. When not using chickpea flour, keep it stored either in the refrigerator or tightly sealed in a sealable plastic bag. It's also possible to freeze it in order to prolong its freshness.
Side Effects
Just like with eating whole chickpeas or any legumes, some people experience digestive discomfort when increasing fiber rapidly.
If your diet is generally low in starch and fiber and you aren't accustomed to eating high amounts beans, gradually introduce chickpea flour into diet instead of consuming a large amount all at once. Also consume plenty of water when eating fiber. This helps ease digestion and avoid unwanted symptoms like bloating, cramps and gas.
It's also possible for someone to have trouble generally eating beans, bean-based products like chickpea flour or even all grains due to certain antinutrients and enzymes they contain. The majority of legumes contain bioactive compounds, including enzyme inhibitors like lectins, phytoestrogens, oligosaccharides, saponins and phenolic compounds that can disrupt digestion and nutrient absorption.
If this happens to you, first try having beans that have been made from scratch (dried form) and that were soaked and sprouted. While it's not easy to find sprouted chickpea flour, it might be an option if regular roasted chickpeas aggravate your stomach and cause digestive problems, including gas and bloating.
If this doesn't help, try having coconut flour, which might be easier to digest and doesn't contain antinutients or enzymes found in beans, or almond flour as another gluten-free option instead.
6 Dong Quai Benefits
August 23, 2022 Reading time: 12 minutes
Dong Quai: 6 Benefits of an Ancient Chinese Remedy
You may not have heard of dong quai, but this traditional herb has been around for quite a while. In fact, it has been used for thousands of years in traditional Chinese medicine.
Thanks to its potent medicinal properties, this herb boasts a long list of health benefits, from improving bone health to reducing the symptoms of menopause. Studies show that it could also decrease depression, lower blood sugar levels, ease inflammation and boost the health of your heart.
For most people, getting your hands on the raw version of this herb could be pretty challenging. Fortunately, dong quai is available in capsule, tea or liquid extract form, making it easy and convenient to incorporate into your daily regimen.
Nutrition Facts
Angelica sinensis, also known as dong quai or female ginseng, is a type of herb belonging to the Apiaceae family of plants. This group of plants also includes parsley, carrots, celery and coriander.
Dong quai thrives in cooler temperatures and is typically found in the mountainous regions of China, Japan and Korea.
This plant has been a prime ingredient in Chinese medicine for centuries and was historically used for everything from relieving depression to treating constipation. Today, it is most often used to help balance hormones and reduce symptoms of menopause.
Many of the health-promoting properties of this angelica herb come from the presence of coumarin, a naturally occurring compound present in many plants. It also contains other beneficial plant compounds like ferulic acid and phytosterols.
Dong quai root is often brewed into a tasty herbal tea. It has a strong, bitter taste that is similar to anise.
Additionally, supplements like angelica root or dong quai extract are available to get an added dose of benefits into your day.
6 Dong Quai Benefits
1. Strengthens Bones Osteoporosis is a condition characterized by weak, brittle bones and an increased risk of breaks and fractures. Though this condition can affect anyone, older women are the most susceptible.
This is because menopause causes a decline in levels of estrogen, an important hormone for regulating both bone formation and the breakdown of bone cells.
In addition to treating some of the most obvious symptoms of menopause, such as hot flashes, dong quai may also be useful in preventing bone loss as a result of menopause.
Some research shows that it could help prevent osteoporosis by building up and strengthening bones. One study found that treating bone cells with dong quai extract increased bone cell formation.
Another animal study from Korea showed that treating rats with dong quai extract helped preserve bone mineral density.
In addition to dong quai, eating plenty of calcium-rich foods, getting regular physical activity and spending a few minutes outside each day to get your fix of vitamin D can all help build up your bones.
2. May Reduce Blood Sugar
High blood sugar can lead to symptoms like frequent urination, trouble concentrating, increased thirst and weight loss.
Studies have found that dong quai has a blood sugar-lowering effect and can help promote normal blood sugar levels to prevent adverse side effects.
A study in the journal Food & Function showed that giving mice dong quai for four weeks decreased both blood sugar levels and insulin resistance.
Insulin is a hormone responsible for the transport of sugar from the bloodstream to the cells. When insulin levels stay elevated for long periods of time, it can lead to insulin resistance. This causes your body to stop responding normally to insulin, resulting in a buildup of sugar in the blood.
Another 2016 study also confirmed these benefits on blood sugar, showing that administering dong quai extract to rats on a high-fat diet helped reduce blood sugar levels.
Eating plenty of fiber, staying well-hydrated and keeping your carb intake under control are just a few other ways to keep blood sugar levels in check.
3. May Promote Heart Health
Heart disease is the leading cause of death in the United States. Coronary heart disease is the most common type of heart disease and is usually caused by the buildup of plaque and cholesterol in the arteries, causing them to become narrow and hardened.
Decreasing your cholesterol levels is an effective way to reduce your risk of heart disease and support better heart health.
One animal study showed that treating mice with dong quai for four weeks decreased levels of total cholesterol as well as triglycerides.
Another study found that combining dong quai with huang qi, another medicinal plant, reduced triglycerides, total cholesterol and bad LDL cholesterol levels in rats.
Other research has even shown that dong quai may be beneficial for those with high blood pressure, another risk factor for heart disease.
To boost the heart-healthy benefits of dong quai even more, remember to eat a balanced diet and incorporate regular exercise into your daily routine.
4. Decreases Inflammation
In times of injury or infection, your body often initiates an immune response to help fight off foreign organisms. Inflammation is part of this normal immune reaction. However, chronic inflammation is at the root of most diseases, including heart disease, diabetes and cancer.
Some studies have discovered that dong quai possesses powerful properties that can help reduce inflammation and may lower the risk of chronic disease.
A test-tube study published in Inflammation showed that dong quai extract effectively decreased the levels of several different inflammatory markers.
Another study looked at the effects of dong quai extract on rats and found that dong quai significantly lowered inflammation caused by spinal cord injury.
Besides dong quai, eating a healthy diet full of high antioxidant foods like fruits and vegetables can also help ease inflammation and make a major impact on your health.
5. Alleviates Symptoms of Menopause
Menopause is a natural decline in the amount of hormones produced by the ovaries as women age. It is typical for women in their late 40s and early 50s to experience menopause.
Side effects of menopause can include hot flashes, night sweats, hair loss, changes in mood and an increased risk of osteoporosis.
For symptom relief, many women turn to hormone replacement therapy, a type of treatment that provides the same synthetic hormones found in birth control pills. However, these medications can come with their own set of side effects and risks.
Dong quai has a long history as a natural alternative to help alleviate symptoms of menopause.
According to one Italian study, dong quai could have an estrogenic effect and may be able to help regulate hormone levels and relieve your menopause symptoms without the use of synthetic chemicals.
Another study found that a mixture of dong quai and German chamomile was able to reduce the frequency and intensity of hot flashes by up to 96 percent.
Reducing stress, getting more sleep and supplementing with other menopause natural remedies like black cohosh or chasteberry can also provide relief from menopause symptoms.
6. May Help Treat Depression
Some studies have found that dong quai could have an anti-depressant effect and may have a positive impact when it comes to your mood.
A 2016 animal study induced depression in rats by exposing them to mild stress. In response, the rats exhibited a decreased appetite and increased physical inactivity. Interestingly enough, treating them with dong quai extract altered the activity of a protein in the brain linked to depression and normalized these depressive behaviors.
Another animal study had similar findings, demonstrating that an herbal preparation containing dong quai had clear anti-depressant properties.
When used alone or in combination with traditional treatments and natural remedies, dong quai may be helpful for decreasing symptoms of depression.
History & Interesting Facts
Dong quai has been used in China for thousands of years to help balance hormones, reduce PMS symptoms and increase libido.
Interestingly enough, the name of this herb even hints at its beneficial effect on sexual health. In Chinese, dong quai supposedly means the husband returns back to his wife.
Dong quai has also been used in Native American, Ayurvedic and Kampo medicine as a cure for conditions like anemia, heart disease and high blood sugar.
These days, this angelica herb is a common natural remedy around the world used to treat everything from depression to menopause symptoms.
Although more research is needed to unearth its full potential as a medicinal herb, it has even been touted by some as a treatment for menstrual cramps, hair loss and certain skin conditions.
How to Use & Cook Dong Quai
Dong quai root is typically harvested and dried so that it can later be cut into pieces or ground up into powder form.
The root can be simmered, steamed or slow-cooked to infuse the strong flavor into soups, broths and tonics.
However, it is much easier to find dong quai in supplement form and, thanks to its growing popularity, you can usually find it at many pharmacies and health stores as well as online.
It is most often found as a capsule, but it is also available as a liquid extract or in dong quai tea.
When purchasing supplements, you should look for a reputable brand and check the ingredients label to make sure there are minimal added ingredients or fillers.
Dosages generally range from 2 to 4 grams per day, typically divided into two or three doses. However, it is always best to start with a smaller dose and work your way up to assess your tolerance.
Possible Side Effects & Precautions Dong quai contains coumarin, one of the main ingredients in blood-thinning medications like Warfarin. If you are taking Warfarin or another blood thinner, taking dong quai may increase your risk of bleeding.
You should also be careful about combining dong quai with other natural blood thinners, such as ginger, gingko or garlic. Taking dong quai along with these compounds could increase your risk of bleeding or bruising.
For those who are pregnant or plan on becoming pregnant, taking dong quai is not advisable and may increase the risk of miscarriage. It should also not be taken by those who are breastfeeding, taking oral birth control pills or using hormone replacement therapy.
Additionally, some people may be allergic or sensitive to dong quai. If you have a sensitivity to other plants in the same family such as celery, anise dill or coriander, you should not use dong quai.
Side effects of dong quai are rare, but may include difficulty breathing, bloating, loss of appetite, nausea, vomiting or weakness. If you experience these or any other symptoms, you should discontinue use immediately and talk to your doctor.
Key Points
Dong quai is an herb that has been shown to potentially relieve symptoms of menopause and depression, improve heart health, reduce inflammation, lower blood sugar and keep your bones strong.
Historically, it has also been used to treat anemia, improve skin and hair health and decrease menstrual cramps, although current research on these effects is limited.
Those who are breastfeeding, pregnant, trying to become pregnant or taking any hormonal medications like birth control pills or hormone replacement therapy should avoid dong quai.
However, for those entering menopause and looking for a natural way to relieve symptoms, this powerful herb may be just the solution for you.
Einkorn Flour: The Superior Grain
August 23, 2022 Reading time: 12 minutes
Einkorn Flour: The Superior Ancient Grain Compared to Whole Wheat
Why is healthy wheat so hard to get?
While this is not the wheat your great-grandmother used, there are some ancient grains, such as einkorn, available today that healthier, easier to digest and, frankly, a superior alternative.
What Is Einkorn Flour?
Like two other ancient wheats, emmer (farro) and spelt flour, einkorn is a covered wheat however, these ancient grains have less gluten and more nutrition than traditional whole wheat.Ancient grains are thought by many to be inherently more nutritious than modern varieties. Einkorn flour is the most ancient wheat, offering many essential dietary and trace minerals. It's a good source of protein, iron, dietary fiber, thiamine and a number of other B vitamins.
There is a much lower percentage of nutrient loss during processing of einkorn, and it can be substituted for whole wheat flour in most recipes, though it may result in a different texture. Regardless, the results are worth exploring, especially since the nutritional benefits likely outweigh other options.
Health Benefits
1. Reduces the Risk of Eye DiseaseThe process of sprouting can provide significant benefits to many of our foods. In a study published in the Journal of Agricultural and Food Chemistry, sprouting times and illumination conditions of carotenoids found in spelt, durum, emmer and einkorn were investigated.
Dietary carotenoids are thought to provide health benefits in decreasing the risk of some diseases, include eye diseases like macular degeneration, because the beneficial effects of carotenoids are thought to be due to their role as antioxidants.
Lutein, zeaxanthin and β-carotene, found in einkorn, may be protective in eye disease because they can absorb damaging light that enters the eye. This information gives way to the idea that wheat sprouts could be a potential functional ingredient to increase the nutritional value of cereal products.
2. Limits Allergy Symptoms
The number of wheat-allergic patients has increased in recent years, presenting the need and desire for less allergenic wheat varieties. The aim of a recent study published in the Journal of Nutritional Science and Vitaminology was to screen 324 varieties of wheat chosen from various parts of the world.
To ensure the best screening, testing was examined with major wheat allergens or components of gluten, including glutenin and gliadin. The patients antibodies reacted to these three allergens, making them suitable for the primary screening for the less allergenic wheat varieties so there was a reliable comparison.
Several varieties, including einkorn, were noted as less allergenic. These findings will lead to additional research of less allergenic wheat options and likely become mother plants for breeding with the goal of helping wheat-allergic patients to help eliminate or treat food allergies.
3. Helps You Lose Weight
When our bodies are able to digest foods better, it can ultimately help with weight loss. There are 30 percent more people who are obese than undernourished in the world, and much is due to the increased amount of frankenwheat in our foods. In fact, it's been reported that each American consumes about 55 pounds of wheat flour every year!
Einkorn flour is a healthier choice, and while it's best to consume all wheat in moderation, choosing einkorn ancient grains over more modern wheat can help reduce the risk of obesity and may help you lose weight, in particular because studies show that the quality of einkorn surpasses other wheats.
While einkorn wholemeal is limited in dietary fiber, it's rich in proteins and unsaturated fatty acids, fructans, and trace elements, such as zinc and iron. The good concentration of several antioxidant compounds combined with these trace elements contribute to the excellent nutritional properties of einkorn flour.
Functional foods have become more important, and the health benefits of einkorn suggest that it may play a significant role in human consumption and the development of new or specialty foods that contain the best nutritional quality. In any case, to get the benefits, make sure the einkorn product is in its purest form and not combined with chemicals or miscellaneous ingredients.
4. May Help Delay the Onset of Type 2 Diabetes
A study conducted at the Department of Endocrinology and Internal Medicine at Aarhus University Hospital in Denmark investigated the physiological effects of ancient wheat whole grain flour diets on the development and progression of type 2 diabetes, specifically to look at the glycemic responses.
Testing revealed a downregulation of hepatic genes, the process by which a cell decreases the quantity of a cellular component in response to an external variable. The spelt and rye induced a low acute glycemic response. The wheat group had higher HDL cholesterol and total cholesterol levels.
The study concluded that ancient wheat diets decreased cell production relating to glucose and fat metabolism, equivalent to prevention or delay of diabetes development. Thus, it's a good idea to include ancient grains and flours like einkorn flour in any diabetes diet plan.
5. Prevents the Risk of Disease
The whole meal flour of wheat and einkorn flour is rich in phenolic acids. Phenolic acids, through ingestion of some plants, fruits and vegetables, protect our bodies from oxidative damage and diseases, such as coronary heart disease, stroke and cancers.
Research published in the Journal of Food Science and Technology studied the influence of phenolic acid content and antioxidant activity of whole meal flour water biscuits and puffed kernels of einkorn and bread wheat. Overall, from flour to water biscuit, the total soluble conjugated phenolic acids increased in the einkorn, while some phenolic acids decreased as ingredients were added.
The results confirmed that the antioxidant activity increased during processing and was highest under the most drastic puffing conditions of the einkorn and bread wheat. The good news is that the einkorn maintained the nutritional value, even throughout the change in form to a puffed state.
6. Contains Less Gluten
For those with sensitive tummies, ancient forms of wheat like einkorn are typically easier to digest than wheat that's mass-produced, particularly in the U.S., due to the lower levels of gluten. This is good news for endurance athletes, too, since they often look for a grain-like carb that's easy to digest before racing.
Different types of wheat have different numbers of chromosomes. Some studies show that the ancient wheats, with fewer chromosomes, tend to have lower levels of gluten, and gluten causes sensitivities for many. Einkorn, the oldest known type of wheat today, has 14 chromosomes, which makes it a diploid wheat.
Durum wheat, most often used for pasta, and emmer are tetraploid wheats, containing 28 chromosomes, while modern wheat and spelt have 42 chromosomes, known as hexaploid wheats. However, if celiac disease is a problem for you, einkorn flour is still not safe for consumption.
Nutrition Facts
A 100-gram serving of einkorn flour contains about:1,450 calories
18.2 grams protein
2.5 grams fat
8.7 grams fiber
415 milligrams phosphorus (42 percent DV)
0.5 milligram thiamine (33 percent DV)
0.5 milligram riboflavin (29 percent DV)
4.6 milligrams iron (26 percent DV)
0.5 milligram vitamin B6 (25 percent DV)
3.1 milligrams niacin (16 percent DV)
2.2 milligrams zinc (15 percent DV)
390 milligrams potassium (11 percent DV)
312 IU vitamin A (6 percent DV)
Einkorn Flour vs. Whole Wheat
Here are some of the biggest distinctions between einkorn flour and whole wheat.
Einkorn grains are much smaller than grains of modern forms of wheat.
Einkorn does not have the crease that's present on the side of modern wheat grains, which arose in modern wheat due to being genetically altered by choosing seeds that delivered more gluten and higher yields that are ideal for large-scale production and distribution in larger farms.
Einkorn has gluten, but it may be a healthier version, making it easier to digest compared to the gluten found in modern wheat. It doesn't contain the D genome but rather the A genome, a significant difference because the most popular test for detecting the presence of gluten is based on the presence of the D genome.
Although Einkorn does contain gluten, it's a different type of gluten and passes the ELISA test, which is a commonly used laboratory test to detect antibodies in the blood.
Einkorn is a diploid like most plants, meaning it has two sets of chromosomes, while modern bread wheat has six sets.
Einkorn is clearly the most ancient and purest type of wheat with only two sets of chromosomes, meaning its natural gluten content is low, making it a healthy food.
Einkorn contains more carotenoids, which can help in preventing serious diseases, such as cancer, whereas carotenoids are harder to find in modern whole wheat.
Interesting Facts
Einkorn is an ancient wheat variety and one of the first cultivated cereal grains in history. It was cultivated as far back as the early Bronze Age — however, einkorn and other ancient wheats faded as modern hybrid wheats became a big part of wheat production.
Today, einkorn is grown mostly in Europe, but due to the high protein content and nutritional value it provides, it's different than our modern wheat. When modern wheat breads were compared to breads made from einkorn in France, the einkorn breads had a light, rich taste, leaving the modern bread wheat products nearly tasteless and less desired.
Einkorn grains, berries and flour are used in various food dishes, such as soups, salads, casseroles, sauces, breads, pastries, pancakes and waffles, and einkorn flour may be safer to eat than modern wheats for those that are gluten-sensitive.
This wheat is thought to have originated in the upper area of the fertile crescent of the Near East. Through its wide distribution throughout the Near East, Transcaucasia, the Mediterranean region, southwestern Europe and the Balkans, einkorn was one of the first cereals cultivated for food.
The grain protein is consistently higher than modern wheats, though the amino acid composition of einkorn is similar to wheat and considered more nutritious than hard red wheat, based on the higher level of protein, crude fat, phosphorous, potassium, pyridoxine and beta-carotene, according to Purdue University's Center for New Crops and Plant Products.
It's rich in carotenoids, which are the naturally occurring red, orange and yellow pigments seen in many fruits and vegetables that may help to prevent cancer and other diseases.
Wild einkorn (Triticum monococcum) is thought to have been harvested in the late Paleolithic and early Mesolithic Ages, 16,000-15,000 B.C. Wild grains have been dated to the early Neolithic (Stone Age) time as far back as 10,000 B.C. Cultivated einkorn continued its popularity during the Neolithic and early Bronze Ages 10,000-4,000 B.C. Emmer surfaced during the mid-Bronze Age, but einkorn continued to be cultivated into the early 20th century.
Today, einkorn production is usually found in small, isolated regions within France, India, Italy, Turkey and Yugoslavia.
Final Thoughts
Einkorn flour is an ancient wheat grain that's healthier than traditional whole wheat. That's partly due to its much lower gluten content, and
If you don't have celiac disease, einkorn flour is a great choice and definitely preferable to whole wheat.
It's been shown to reduce the risk of eye disease, limit allergy symptoms, help you lose weight, possible help delay the onset of type 2 diabetes and prevent the risk of disease.
So if you're tired of the negatives traditional whole wheat holds and want a superior wheat, einkorn is just the thing.
Garam Masala Benefits Immunity
August 23, 2022 Reading time: 8 minutes
Garam Masala Benefits Digestion, Immunity and More
You may have tasted it before, but do you know the answer to the following question: What is garam masala? Spoiler alert, it's not a meal or dish it's actually a blend of spices.
Garam masala may originate in India, but in terms of what spices actually go into a garam masala recipe, the variations are all over the map. Often containing more than 10 different spices, garam masala is loaded with health benefits no matter its ingredients.
An amazingly complex blend of delicious spices, garam masala truly makes any dish it's added to that much more interesting. You also get the health benefits of each and every spice that's used to create it. In general, spices are loaded with powerful disease-fighting and health-promoting antioxidants.
What Is Garam Masala?
Garam masala, pronounced gah-RAHM mah-SAH-lah, is a mix of ground, typically dry-roasted spices native to India. Garam is actually Indian for warm or hot, which is perfect since garam masala is known for creating a warmth both internally and externally. What is masala? Masala is Hindi for spice.Not all garam masala recipes are created equal. There are a plethora of variations often depending upon the Indian region or village of origin, the family recipe passed down through generations, or the whim of the individual creator. Max numbers vary, but the spice blend has been said to sometimes contain more than 30 ingredients.
What spices are commonly in garam masala?
Garam masala can be made by dry roasting the spices and then grinding them into a powder, or it can be made without dry roasting. When ground, the garam masala spices are gently heated until they release their aroma and then they're ground together into a powder to be used mainly as a finishing spice.
Some say garam masala originated in Northern India where the winters are cold. The idea for curry powder, which started being commercially made in the 1780s, was likely inspired by this mix of spices.
Health Benefits
1. Improves Digestive FireAccording to Ayurvedic medicine, garam masala is properly named for its ability to heat up the body or improve digestive fire. The foundation of this 5,000-year-old system of natural healing is agni or digestive fire. According to Ayurveda, you need to provide your body with the right type and amount of warming foods to maintain optimal digestive fire.
Garam masala is said to do this by increasing the consumer's body temperature and consequently raising metabolism as well. This prevents sluggish digestion and the build of of toxins in the body that result from digestive fire not being ideal. Garam masala also brings all the six rasas (tastes) into a dish to promote a balancing effect on the consumer.
2. Wards Off Constipation
Since garam masala improves digestion, it's not surprising that it's also been shown to decrease digestive transit time, which is excellent for decreasing the likelihood of constipation. This is hugely important to our health since constipation is one of the main ways that our bodies naturally detoxify on a regular basis.
According to a small study published in the journal Tropical Gastroenterology, consumption of garam masala led to a faster digestive transit time in well-nourished, healthy human adult volunteers. Meanwhile, consumption of a spice-free meal was associated with a tendency toward a slower gastrocolic transit.
3. Cancer Preventer
In general, spices are associated with cancer prevention. One study specifically looked at garam masala and the possibility of it being a natural anticancer substance. This study, published in the journal Nutrition and Cancer, evaluated the effects of garam masala intake on animals for just 10 days.
Animal research has also shown a reduction in tumors as a result of consuming garam masala. This is not that surprising, since many of the spices that make up this mixture are cancer-fighting foods themselves.
4. Fights Diabetes
Pretty much every garam masala contains cinnamon, a true super spice. The health benefits of cinnamon are scientifically proven to be numerous. Cinnamon's ability to help ward off diabetes and naturally lower blood sugar in diabetics is really impressive. Multiple scientific studies have demonstrated cinnamon's potential ability to help lower blood sugar levels.
In addition, it also may likely improve sensitivity to the hormone insulin, which is the vital hormone needed for keeping blood sugar levels balanced.
5. Overall Health Booster
In addition to being an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering and cardiovascular disease-lowering compound, cinnamon has also been reported to have activities against serious neurological disorders like Parkinson's disease and Alzheimer's disease. But cinnamon isn't the only star in this concoction.
According to Dr. Lipi Roy, an internal medicine physician at Harvard-affiliated Massachusetts General Hospital, Spices are underused, but it would be very easy to take advantage of them and improve health. Garam masala always contains a mixture of spices, sometimes 10 or maybe even 30.
So keep eating your fruits and vegetables, but don't forget about the small but mighty spices (and herbs) that you should ideally incorporate into your diet daily. I love how garam masala makes it so easy to consume so many different spices in a single meal or snack.
Final Thoughts
Adding garam masala to any dish makes it a much more invigorating and warming experience. You can add it to soups, stews, meat dishes and vegetarian dishes. In reality, the options are endless because you can sprinkle it on whatever you like. It's even a tasty and adventurous addition to a healthy oatmeal raisin cookie recipe.
The awesome thing about this complex spice mix that isn't just tasty it's also loaded with health-promoting benefits from cancer prevention to improved digestive function. For example, it's been shown to ward off constipation and makes a great addition to any diabetic diet plan, in addition to boosting immunity overall.
5 Glucomannan Health Benefits
August 23, 2022 Reading time: 15 minutes
Glucomannan: A Super Fiber for Weight Loss & More?!
In recent decades, glucomannan has been introduced to the United States and European markets as a food additive and dietary supplement. What is glucomannan? It's a beneficial, soluble and fermentable dietary fiber derived from the root of the konjac plant, which is native to Asia.
People in East Asia have used konjac fiber, also known as glucomannan powder, for thousands of years as both food and traditional medicine. The indigenous people of China have used konjac to treat asthma, breast pain, coughs, hernias, burns and various skin disorders. Fast-forward to present day and scientific studies have revealed that supplementing with konjac glucomannan can significantly lower plasma cholesterol, improve carbohydrate metabolism, encourage bowel movements and promote a healthy colon.
One of the reasons some people may be familiar with glucomannan is because it's marketed for its ability to promote weight loss. Search for glucomannan Walmart and you'll see that chains like Walmart are already selling this plant fiber as a supplement. There is even a brand-name dietary supplement called Lipozene with glucomannan as its primary ingredient.
Glucomannan weight loss just might be possible if you also lead a generally healthy lifestyle, but it's important to choose the right product and take it in a safe manner. The fiber from konjac root also holds many other surprising health benefits. There are not many glucomannan side effects, but the most dangerous one (choking) is possible yet avoidable. Pretty much tasteless, glucomannan powder can be added to smoothies and be used to make a high-fiber pasta. If you're not using it already, let's talk about why you may or may not want to become a consumer of this Asian plant fiber.
5 Glucomannan Health Benefits
1. Weight Loss
Konjac root's fiber has a very low calorie content but is very high in fiber. Similar to many vegetables, this is a combination that promotes a healthy waist line. Of course, the rest of your diet has to be healthy, and you also need to be exercising regularly. Consuming konjac powder can help weight loss by promoting a feeling of fullness or satiety, which makes you less likely to overeat.
In a 2005 study, 176 healthy overweight people were randomly assigned to ingest either a fiber supplement or a placebo while on a calorie-restricted diet. The fiber supplements were either glucomannan, glucomannan and guar gum, or glucomannan along with guar gum and alginate. All of the subjects consumed a balanced 1,200-calorie diet plus either the fiber supplement or a placebo. After a five-week observation period, the researchers found that all of the fiber supplements plus controlled diet led to a decrease in weight compared to placebo plus diet. However, they conclude that glucomannan specifically produced a reduction in body weight in overweight yet otherwise healthy subjects, but the addition of guar gum and alginate did not seem to cause any additional loss of weight.
Conversely, some studies, like a 2012 one published in the Journal of the American College of Nutrition, did not show that taking glucomannan led to any statistically significant weight loss. However, I think it's safe to say that glucomannan can likely be effective for promoting weight loss when it's combined with an overall weight-reducing lifestyle, including a healthy diet and regular exercise.
2. Natural Prebiotic
Probiotic foods are certainly essential for gut health and overall well-being, but prebiotics are what actually help feed probiotics. Prebiotics like glucomannan as well as garlic, jicama and artichokes are types of non-digestible fiber compound. Glucomannan, like all prebiotics, passes through the upper part of the gastrointestinal tract and remains undigested because the human body can't fully break it down. But once prebiotics reach the colon, where they're fermented by the gut microflora, they create probiotics.
Konjac root powder is a prebiotic that feeds the friendly bacteria in the intestine. A study published in 2008 demonstrated that glucomannan supplementation increases the fecal concentration of probiotics in general as well as specific probiotics like bifidobacteria and lactobacilli.
Why is this important? Higher intakes of prebiotics are linked to benefits, including:
lower risk for cardiovascular disease
healthier cholesterol levels
better gut health
improved digestion
lower stress response
better hormonal balance
higher immune function
lower risk for obesity and weight gain
lower inflammation and autoimmune reactions
The fact that konjac root is a prebiotic is one of the reasons why it has the next benefit.
Constipation is a common problem typically caused by a low-fiber diet, dehydration and lack of exercise. Several studies have demonstrated that glucomannan may be helpful for constipation. When consumed, the powder works as a prebiotic in your system, which is very helpful for promoting healthy bowel movements.
Glucomannan is considered a bulk-forming natural laxative, which means that the intake of it is able to promote a larger, bulkier stool that more easily passes through the colon. It also encourages a stool that requires less straining to expel.
A preliminary trial and a number of double-blind trials found glucomannan to be an effective constipation treatment. For constipated individuals, glucomannan and other bulk-forming laxatives typically encourage a bowel movement within 12 to 24 hours of intake. Studies have shown three to four grams to be effective for constipation.
One 2008 study specifically found that a modest dose of a konjac glucomannan supplement encouraged bowel movements in constipated adults by 30 percent and improved colonic ecology in general.
4. Lowers Cholesterol
A systemic analysis of 14 glucomannan studies was published in the American Journal of Clinical Nutrition, and it revealed that the use of glucomannan had significantly beneficial effects on total cholesterol, LDL cholesterol, triglycerides, as well as body weight and fasting blood glucose. However, it did not affect HDL cholesterol or blood pressure.
More specifically, glucomannan was able to do the following in these studies:
Lower total cholesterol by 19.3 mg/dL
Lower LDL cholesterol by 16 mg/dL
Lower triglycerides by 11.1 mg/dL
Lower fasting blood sugar by 7.4 mg/dL
How in the world does glucomannan help the body lower these important measures of health? Being the fiber-centric substance it is, it's able to decrease absorption of cholesterol in the gut by sponging up water in the digestive tract, which reduces the absorption cholesterol by the body. You then have less cholesterol floating around in your blood.
5. Helps Diabetics
There are more than 20 scientific studies involving glucomannan and diabetes. One of the ways it can help diabetics is because it delays the stomach's natural emptying process, which leads to more gradual sugar absorption and lower blood sugar levels after meals.
A study published in Diabetes Care was small (only 11 hyperlipidemic and hypertensive type 2 diabetics), but it showed very positive effects of konjac fiber. The study subjects, who were being treated conventionally with a low-fat diet and drug therapy, were given biscuits enriched with konjac fiber. Overall, the researchers concluded that the addition of konjac fiber to conventional treatment may improve blood sugar control, blood lipid profile as well as systolic blood pressure in high-risk diabetic patients. In turn, they believe konjac fiber can improve the effectiveness of conventional type 2 diabetes treatment.
Another study gave 72 type II diabetic subjects konjac food for 65 days. Overall, it was concluded that konjac food is very useful in the prevention and treatment of hyperglycemia. Hyperglycemia or high blood sugar commonly affects diabetics. It's a condition in which an excessive amount of glucose (sugar) circulates in the blood.
Overall, taking glucomannan by mouth or including it in your diet may help to reduce cholesterol, blood sugar levels and blood pressure in people with diabetes, which is why it should be part of a healthy diabetic diet plan.
How to Find Glucommanan Dosage Info
For medicinal purposes, glucommanan powder, capsules or tablets can be purchased at your local health store or online. I recommend entirely avoiding capsule and tablet options, which have both been linked to serious digestive obstructions. Tablets have been known to swell before reaching the stomach. There have also been anecdotal reports of internal bleeding after taking glucomannan pills.
When choosing a powder or flour, you want to make sure that it's 100 percent pure with no additives or fillers. Organic versions are great idea too but can be harder to find. Eating shirataki noodles or using glucomannan powder to make homemade noodles can be a great, safe way to incorporate glucomannan into your diet. Japanese shirataki noodles are the most famous glucomannan food product. Adding the powder to a shake or smoothie is also another great idea. Again, I recommend staying away from glucomannan pills.
The recommended dosage of glucomannan is lower compared to other fiber supplements because it expands so greatly in water (up to 50 times its weight). One study specifically showed that at doses of two to four grams per day, glucomannan was well-tolerated and resulted in significant weight loss in overweight and obese individuals. For constipation, three to four grams have been shown to work as an effective laxative.
I highly recommend starting with one very small dose per day. Most powdered products suggest a half level teaspoon (two grams) daily with at least eight ounces of water 30 to 45 minutes before a meal. Make sure to follow directions carefully when taking glucomannan powder. It's absolutely essential to take the powder with a sufficient amount of water so you don't risk choking. Store the flour or powder in a cool, dry place.
Glucomannan comes from the konjac plant (Amorphophallus konjac), specifically the plant's root. The plant is native to warm, subtropical to tropical eastern Asia, from Japan and China south to Indonesia. The edible part of the konjac plant is the root or corm, from which glucomannan powder is derived. The konjac corm looks similar to an oval-shaped yam or taro. It's almost entirely fiber with just a little bit of starch. In order for konjac root to become edible, it's first dried and then milled into a fine powder. The final product is a dietary fiber called konjac flour, also known as glucomannan powder.
It's said that dry glucomannan can absorb up to 50 times its weight in water. Chemically speaking, glucomannan is a fiber composed of mannose and glucose. It has the highest viscosity and molecular weight when compared with other dietary fibers. When you put dry glucomannan powder in water, it swells tremendously and turns into a gel, similar to psyllium husk powder. Certain gut flora bacteria like Aerobacter mannaolyticus, Clostridium butyricum and Clostridium beijerinckii are able to help break down glucomannan into disaccharides and eventually to glucose and mannose.
The dried corm of the konjac plant contains around 40 percent glucomannan gum. Konjac is very low calories but very high in fiber. A typical serving of the powder is a half level teaspoon (two grams), which contains about five calories and 2.5 grams of fiber. This amount of fiber fulfills roughly 10 percent of daily fiber requirements.
Glucomannan History and Interesting Facts Konjac is also known as konjak, konjaku, konnyaku potato, devil's tongue, voodoo lily, snake palm or elephant yam. It's grown in many Asian countries, including China, Korea, Taiwan and Japan, as well as southeast Asia.
The konjac plant is highly valued for its large, starchy corms (more commonly referred to as konjac roots), used to create konjac flour and jelly. Corms are technically short, vertical, swollen underground plant stems that serve as storage organs used by some plants to survive winter or other adverse conditions, such as summer drought and heat.
Konjac powder is used as a vegan substitute for gelatin and an ingredient in vegan alternative seafood products.
Konjac glucomannan was first used and studied by the Chinese when its medicinal properties were first described in the Shen Nong Materia Medica during the Western Han Dynasty
. Glucomannan is commonly used in foods, drinks and cosmetics for its gelling properties. It's gotten some bad press in the recent past due to candies containing konjac that caused a series of choking deaths and near-deaths among children and elderly individuals. Brand names included Fruit Poppers, Jelly Yum and Mini Fruity Gels. The problem with these candies was that although they resembled jello-like products, some of them had a gel that was so strong that only chewing could break down the gel. Consumers are supposed to gently squeeze the gel's cup, but some consumers sucked the product out with enough force to accidentally lodge it in their windpipes. Health officials said the candy can be almost impossible to dislodge if swallowed whole by small children.
Due to choking hazards, konjac fruit jelly was banned from being imported into the United States by the FDA in 2001.
Lately, konjac sponges are gaining popularity as a skin care accessory in in the United States. They're gentle and especially great for sensitive skin.
Potential Side Effects, Interactions and Caution with Glucomannan
Glucomannan powder is considered safe when consumed as a food. In medicinal amounts, powder and capsules are likely safe for most healthy adults for up to four months. When used medicinally, minor side effects can include diarrhea, flatulence and bloating. Lipozene side effects can include abdominal discomfort, constipation and diarrhea.
However, solid tablets containing glucomannan can be unsafe for adults and are likely unsafe for children due to the fact that they can sometimes cause throat or intestinal blockages. The risk is especially great if you have any structural abnormalities of the esophagus or gut. Don't take glucomannan powder or pills if you have ever had esophageal narrowing or swallowing difficulties.
NEVER take glucomannan products without water. It's highly possible to choke if you try to swallow it dry. Just think of a balloon blowing up in your mouth and throat, and you'll understand the danger. ALWAYS take glucomannan with plenty of water.
One of the health benefits of konjac is also one of the common glucomannan side effects. It's the ability of konjac root's fiber to lower blood sugar. If you have diabetes and take glucomannan, you should monitor your blood sugar closely since it can lower blood sugar levels. If you're taking it along with a blood sugar-lowering drug, it may cause your blood sugar to go too low. Speak with your doctor to see if the dose of your diabetes medication might need to be changed to account for the glucomannan. Also due to blood sugar effects, stop using it at least two weeks before any scheduled surgery.
If you're pregnant or breast-feeding, it's best to avoid glucomannan products since the safety of taking them under these conditions is still unclear. If you have any medical condition or are taking medication already, consult a doctor before taking glucommanan.
Of course, always keep this powder out of reach of children.
Final Thoughts on Glucomannan
The No. 1 reason people are interested in glucomannan is for its potential ability to shed unwanted pounds. Science shows that it might be able to help with weight loss, but as always, there really is no magical weight loss pill. You need to follow a healthy lifestyle, including a whole foods-based diet and regular exercise, in order to have any additional element help you lose weight. Glucomannan taken in a safe and appropriate manner may help your efforts.
Even if you have no interest in losing weight, konjac powder is a prebiotic that can significantly improve issues with constipation, which is excellent for detoxification and overall health. It also may help to improve high cholesterol and blood sugar management.
If you're on the fence about this powder as a supplement, I suggest trying Japanese shirataki noodles aka miracle noodles. They're an easy way to give glucomannan a try and have a high-fiber meal at the same time.