Nutrition and Diabetes Blogger
Despite making the Dean's List while studying math at UC Berkeley, Aaron managed to binge eat his way to 220 pounds on a five foot six inch frame because he believed excess calories were a better solution to life's problems than…
Vegetables And Glucomannan, Two Ways To Feel Full And Eat Less
Posted in Nutrition by Aaron Snyder on Feb 04, 2011
The greatest benefit to eating vegetables for a dieter is that it provides fullness with few calories. To voluntarily stop eating a meal, you must be both full and satisfied.

Fullness pertains to the sheer volume of food you’ve consumed regardless of nutritional quality. In contrast, satisfaction is all about the quality of food. Since junk food is neither filling nor nutritionally sound, it makes sense why you have to eat a ton of junk food to finally feel full.

One of the main reasons vegetables add so well to fullness is their high soluble fiber content. Hence, one of the main goals of any successful weight loss program is to include as much soluble fiber as possible.

Enter glucomannan, also known as konjac root. This clear white fiber is one of the most water absorbent fibers known. Once mixed with water, it can expand to 100 times its size, providing bulk to any meal. Therefore, the options for using glucomannan to increase fullness are limitless. You can mix 2 to 4 grams of the tasteless powder into any recipe, and immediately notice the difference in fullness. Try mixing it in your eggs, cottage cheese, protein shakes, oatmeal, stir fries, Greek yoghurt, and even sauces.

While glucommanan is available in both powder and pill form, should you go with the latter, break open the capsules and poor the powder right into whatever you’re preparing. The reason is that glucommanan in capsular form will expand inside the capsule once in your stomach. In this state, it neither bulks food nor adds to fullness.

In terms of affordability, glucommanan is far cheaper when bought in its bulk powder form than in capsules. Unfortunately, the capsules seem to be more widely available at most health food stores. That’s why I get mine online in powder form. Make sure you research your supplements and consult a doctor or nutritionist if you have any questions before altering your diet, especially if you have a medical condition.

To recap, get your vegetables anywhere you can. To add fullness without calories even more, add glucomannan to your recipes. You’ve got nothing to lose but fat.

- Aaron Snyder

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