K for Konyaku

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K for Konyaku

What is Konyaku?

It looks like noodles but is actually made from Konyaku root vegetable. More nutrients than pasta but  less calories and much higher in fibre. It is a traditional food enjoyed in Japan for over 1000 years.

I absolutely love Japanese  and Italian food, but not together! So when a friend introduced me to the idea of “healthy Japanese plant rice and noodles”, I was a bit sceptical and had to try it.

Pasta, rice and noodles are not the staples of my diet due to the high GI, starchy and carbs loaded content without nutritional benefit. They spike  blood sugar to the moon and back, definitely not recommendable for anyone with high blood sugar or diabetes.

So what about Konyaku? Is it healthy?

Yes! In Japan Konnyaku is well-known cure for constipation and body cleansing. Sweeping the waste away with the fiber content. Konyaku was also well known treatment for diabetes, even before 10th century!

Konyaku’s healthy benefit – effective for type 2 diabetes treatment

Diabetes is a health condition in which the amount of glucose (sugar) in the blood is too high over a prolonged period. This main diabetic condition of high blood glucose is typically connected to high blood pressure, high LDL cholesterol and high lipid (triglyceride) so many diabetic patients develop these conditions as well. If these symptoms are left untreated, they may damage blood vessels and cause serious health complications.

Now, let’s have a look at some recent research.

Effect of Konjac food (also known as konjac or konnyaku) on blood glucose level in patients with diabetes

72 type II diabetics were given Konjac food for 65 days. The fasting blood glucose, the 2-h postprandial blood glucose and the glycosylated hemoglobin level were significantly reduced at the end of the trial. The triglyceride values of subjects with hypertriglyceridemia (greater  than 200mg%) significantly decreased by 118.7mg%

What is more:

Konjac-mannan (glucomannan) improves glycemia and other associated risk factors for coronary heart disease in type 2 diabetes

Another research confirmed that glucomannan significantly reduced the total HDL cholesterol ratio and systolic blood pressure.

But enough of the nerdy data. How to cook and eat Konyaku?

Well, I use it in any daily rice  or pasta meals.

Here are my personal invented and tested recipes:


Miso mushrooms noodles: 


1 pack of noodles Konyaku

an onion, chopped

a handful of mushrooms

¼ of cabbage (shredded)

1 tbsp of miso paste (miso in all my cooking replaces heavily salted veg stock cubes for lower sodium and prebiotic bonus!)

A handful of seaweeds (my liking but you can use any greens you like: spinach , kale etc)

Method: prepare noodles Konyaku as per instruction on the packet

Slightly fry onion, once becoming golden in colour, add shredded cabbage. Stir it all together and add chopped mushrooms and seaweeds or greens of your choice. Continually frying add Konyaku noodles, and miso paste dissolved in cup of hot water, let is simmer for a bit, season to your liking and dinner ready.


Brussel sprouts risotto 


1 pack of rice Konyaku

A 100g of brussel sprouts

1tbsp of miso paste

Some chopped garlic and onion

spices/seasoning of your choice


Method: prepare rice Konyaku as per instructions on the packet, separately steam brussel sprouts, in the a wok type pan, fry onion and garlic, when become translucent add rice Konyaku and add few spoons of miso soup (a tbsp of miso paste dissolved in a cup of hot water) and wait until miso soup is absorbed to add some more, you want to have a liquid consistency, then add steamed brussel sprouts, stirring, spice it up to your taste and dinner aka Japanese risotto is ready!


Sweet Treat “Matcha rice pudding”

This is my favourite Konyaku recipe and beats any rice pudding desserts I’ve ever tasted.

It can also be served instead of the morning oatmeal, warm and nourishing and matcha surely will give you needed energy boost!



1tbsp of matcha powder

1 pack of rice Konyaku

1tbsp of Agave syrup (or sweetener of your choice)

half a cup of almond milk (for extra creaminess or any milk of your choice)

A bananana, walnuts, dried cranberries or any nuts/seeds/fruit of your choice


Method: prepare rice Konyaku as per instructions on the packet – when ready, simmering on the low heat, add milk and matcha powder, keep stirring so it wouldn’t burn! Add the sweetener and ready! You may add your nuts, seeds, fruit right now and mixed them all together while simmering or decorate your green bowl before serving. Bon Apetit!

Now you wonder where to buy this superfood?

I recommend to get dried Konyaku from yuandmicompany because of this brand quality.  It deliciously absorbs the other flavours and is very easy to prepare; all it takes is 5 min soaking in hot water.

yuandmicompany provides best quality Konyaku for easy and convenient use in your daily meals

For all The Wellness Designer clients and readers, yuandmicompany, generously offers 20% off your first online order!

All you have to do is to order here and type in promotion code: wellness17.

Offer valid till 31/08/2017. For more info on Konyaku and yu&mi, please visit: yuandmicompany


Let me know how you like it?


Your Wellness Designer x

Aneta Grabiec

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Showing 2 comments
  • Eco

    I’m sorry if I sound a kiddy. I actually want try brusselssprout risotto but I don’t like brusselssprout.
    What vegetable do you suggest as a substitute?

    • admin

      I choose brusselsprouts because they are the bomb on nutrients: excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids. But if you don’t like them, then I suggest you replace them with….mushrooms, asparagus or runner beans 🙂
      Let me know how it work and f you liked it?

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