SEMARANG – Have you ever heard of shirataki noodles, porang rice, or konjac blocks? Recently, food products made from porang tubers and konjac have gone viral as a “secret weapon” for weight loss. But can they really help people lose weight without exercise or dietary changes? Nutrition experts offer some surprising insights.
For those struggling to lose weight, there is encouraging news. A unique dietary fiber called glucomannan, derived from porang and konjac tubers, has been scientifically shown to support weight management.
According to studies highlighted in the D-Talks: Your Future Dietitian Talk podcast, glucomannan is a water-soluble fiber capable of absorbing many times its weight in water. Once it reaches the stomach, it forms a thick gel that promotes a feeling of fullness and helps individuals stay satiated for longer periods.
Even more notably, the European Food Safety Authority (EFSA) has recognized its benefits. Consuming at least 3 grams of glucomannan per day, combined with an energy-restricted diet, has been shown to support weight loss of approximately 2–4 kilograms over two to three months. Research has also indicated that body fat mass may decrease by up to 20 percent within six months, particularly among individuals with obesity.
“Glucomannan is not magic. It is a diet companion that can make the weight-loss journey easier,” said Wadi’ah Hasna Nurramadhani, S.Gz, a Dietitian Professional Program student at the Faculty of Medicine Universitas Diponegoro.
Beyond weight management, glucomannan may also help lower total cholesterol levels, reduce low-density lipoprotein (LDL) cholesterol, and support healthy fasting blood glucose levels. These benefits suggest that its role extends beyond body weight to overall metabolic health.
What about side effects? Generally, they are mild and temporary, including bloating or increased gas production. Such effects are more commonly associated with concentrated glucomannan supplements. Experts recommend starting with small amounts, increasing intake gradually, and ensuring adequate water consumption.
Where can consumers find glucomannan products? They are now widely available in supermarkets, convenience stores, and online marketplaces in various forms, including porang rice, shirataki products, konjac blocks, and powdered or tablet supplements.
One important reminder: glucomannan is not a shortcut to weight loss. Its benefits are best achieved when combined with a balanced diet and regular physical activity. Think of it as a supportive partner in a healthy lifestyle, not a miracle solution.
(Public Relations of FK Undip)
