2023-07-15 01:00:00
This is a corner that points out foods or foods that cause hot issues that are good to eat at this time.
Clinical nutritionists introduce the nutrition and efficacy of foods, how to choose, how to store, and how to eat.
In summer, both men and women try various diets such as weight loss and body correction. These efforts also help to solve health problems caused by excessive weight gain or body fat. But is it really okay to use unreasonable methods such as starving unconditionally or consuming only one type of food? Konjac used by many celebrities, including Song Hye-kyo, for their diet. Let’s find out if there are any things to be careful of when dieting with konjac.
Konjac is popular among dieters as a low-calorie food | Source: Getty Image Bank
Benefits of Konjac
Konjac is a very low-calorie food with regarding 6Kcal per 100g. Water accounts for nearly 97%, and carbohydrates account for regarding 3%. Among carbohydrates, most of them are dietary fibers that are not digested and absorbed.
One of the most notable ingredients in konjac is glucomannan. Glucomannan is a dietary fiber that expands when it meets water. Therefore, even if you eat a small amount, it gives you a feeling of fullness and helps to delay the absorption of sugar into the body, so it is effective for people on a diet because it can prevent overeating and blood sugar rise. In addition, glucomannan is also an ingredient whose health functionalities such as cholesterol improvement and smooth bowel movements are recognized.
Low in calories but low in nutrients
Because of this characteristic of konjac, it is easy to think that consuming a lot of konjac only brings good things. But this is an illusion. Konjac is very lacking in other nutrients besides water and dietary fiber. In fact, according to data provided by the Rural Development Administration, 100 g of konjac contains 0.1 to 0.2 g of protein and 0.01 g of fat, and contains almost no vitamins and minerals. Therefore, if you eat konjac as a staple food, other essential nutrients may be lacking, and in severe cases, nutritional imbalance may occur.
Recommended to be used as a supplement to a meal with plenty of water
There are other things to be aware of when consuming konjac. Glucomannan, the main component of konjac, is an insoluble dietary fiber that attracts water and increases the volume of stool. Therefore, when taking konjac, it is essential to consume enough water. In addition, when too much konjac is consumed, it can rather stimulate the stomach and intestines, causing stomach cramps and indigestion. Therefore, rather than taking konjac as a staple food, it is better to combine it with other foods and use only an appropriate amount as an auxiliary ingredient in a meal. Eating it with other foods can increase satiety and help control the amount of food eaten. The proper intake of konjac has not been determined, but according to the Korean Nutrient Intake Standards, the daily sufficient intake of dietary fiber for adults is 20 to 30 g. It is good.
Be sure to check the name of the raw material and the content of konjac
Konjac jelly, konjac jjondigi, konjac noodles, konjac rice, and other foods with konjac added as ingredients are pouring in. Foods containing konjac are low in calories, so you feel like you’ll lose weight just by eating them. However, it is difficult to find products containing 100% konjac if you actually look at the nutrition label or raw material names.
In particular, when purchasing round konjac rice made in the shape of rice, be sure to check the konjac content. If you use tapioca content higher than konjac content, it is difficult to expect effects such as reducing calorie intake. Tapioca is also a starch, and unlike konjac, it has almost the same amount of calories as rice. Therefore, when purchasing konjac rice, it is better to choose a product with a high konjac content, and to choose a wet product since the dry type is more likely to contain tapioca than the wet type.
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