Shirataki noodles have emerged as a popular choice for individuals adhering to low-carbohydrate diets, particularly the ketogenic (keto) and paleo diets. Made primarily from water and glucomannan, a soluble fiber derived from the konjac yam, these noodles offer a unique combination of low calories and versatility, making them a valuable addition to various culinary creations.
What are Shirataki Noodles?
Shirataki noodles, also known as konjac noodles or miracle noodles, are long, white noodles composed mainly of water and glucomannan, a starch extracted from the root of the konjac plant, a type of yam native to Asia. Manufacturers extract starch from konjac roots to create a block, known as “konnyaku”. People can eat konnyaku on its own as a meat substitute, or use it to create different shapes. Konjac starch is gelatinous and clings to itself, which makes it ideal for forming into noodles.
Their unique composition makes them very low in calories and carbohydrates, as glucomannan acts like a dietary fiber in the digestive system, meaning the body does not break it down for energy.
Nutritional Profile
Shirataki noodles are notable for their low calorie and carbohydrate content. A serving typically contains minimal calories and carbohydrates, making them suitable for those managing their macronutrient intake. The noodles also contain about 20.2 mg of calcium per serving.
However, they also contain few essential nutrients. Some companies may add other ingredients to improve markers, such as texture or flavor. Keep in mind that this may change the nutritional value of the noodles.
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Here's a general nutritional breakdown:
- Calories: Very low
- Carbohydrates: Very low (often around 2g net carbs per serving)
- Fiber: High (from glucomannan)
- Protein: Minimal
- Fat: Minimal
Potential Health Benefits
Shirataki noodles may offer several potential health benefits, primarily attributed to their glucomannan content:
Weight Management: Glucomannan, a soluble fiber, can promote feelings of fullness, potentially aiding in weight management. A 2020 systematic review and meta-analysis found an association between glucomannan supplementation and weight loss in people with overweight and obesity.
Blood Sugar Control: Shirataki noodles have a low glycemic index, meaning they do not cause a sharp increase in blood sugar levels after consumption. This can be beneficial for individuals with prediabetes, metabolic syndrome, or type 2 diabetes. According to a 2015 study, konjac glucomannan can lengthen the time it takes to digest food, helping people feel satisfied for longer and so potentially helping to reduce body weight, reduces the rise in blood sugar that follows a meal, reduces the ingestion of foods that increase glucose concentrations, a lower body weight and body mass index (BMI), a lower waist circumference, lower levels of high-sensitivity C-reactive protein, which may indicate lower levels of inflammation. This may make shirataki noodles a potential addition to the diet for those who are using dietary changes to reduce their risk of type 2 diabetes.
Cholesterol Reduction: Glucomannan fiber may contribute to lowering cholesterol levels by prompting the liver to release cholesterol-containing bile, which the body eliminates via bowel movements. A systematic review found that taking around 3 g of glucomannan fiber each day caused a 10% reduction in low-density lipoprotein (LDL) cholesterol.
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Improved Digestion: As a soluble fiber source, shirataki noodles can aid digestion and promote regular bowel movements, potentially alleviating constipation.
Gut Health: The glucomannan fiber in shirataki may act as a prebiotic, feeding beneficial bacteria in the large intestine and promoting a healthy gut microbiome.
Potential Side Effects
While generally well-tolerated, shirataki noodles may cause digestive issues in some individuals due to their high fiber content. Potential side effects include bloating, gas, or diarrhea.
Preparing Shirataki Noodles
Shirataki noodles often come packaged in water, which can have a distinct odor. Proper preparation is key to minimizing this and improving the overall taste and texture:
- Rinsing: Thoroughly rinse the noodles under cold water for several minutes to remove the packaging liquid and any associated odor. Open the contents of the shirataki noodle bag into a colander and drain the liquid. Rinse noodles under cool water for 1-3 minutes or until the smell goes away.
- Boiling: Boil the noodles for 2-3 minutes.
- Drying: Drain the noodles and pat them dry. For a better texture, cook the noodles in a dry, non-oiled pan over medium heat to evaporate excess moisture. To finalize noodle texture, add noodles to a saucepan or skillet and cook over medium heat until noodles are dry and moisture as evaporated off. Add remaining ingredients if using or add in your favorite sauce. Do not add oil to the skillet. Cook in a dry, clean pan.
Culinary Uses and Recipes
Shirataki noodles are incredibly versatile and can be incorporated into a wide array of dishes. Their neutral flavor allows them to absorb the flavors of sauces and other ingredients effectively. Some popular uses include:
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Pasta Dishes: Replace traditional pasta with shirataki noodles in dishes like spaghetti with marinara sauce, fettuccine Alfredo, or pesto pasta. For example, Simple Truth Organic® Keto Fettuccine Style Shirataki Noodles are a delight for tastebuds, made with organic konjac flour. These USDA organic, plant based pasta alternatives offer rich flavor, with 2g net carbs per serving. Keto & paleo friendly, these gluten free noodles make a delicious meal. Experience this fettuccine style pasta alternative that'll bring a smile to the whole family's faces.
Asian Noodles: Use shirataki noodles in Asian-inspired dishes such as Pad Thai, ramen, lo mein, or stir-fries. Paleo & Keto Pad Thai with shirataki noodles is just 2g net carbs! Whip up this low carb, paleo & keto pad Thai in just 15 minutes for true and incomparable traditional flavors!
Soups and Stews: Add shirataki noodles to soups and stews to increase their volume and fiber content.
Salads: Incorporate cold shirataki noodles into salads for a refreshing and low-carb option.
Keto Pad Thai Recipe: Whip up this low carb, paleo & keto pad Thai in just 15 minutes for true and incomparable traditional flavors! Traditionally made with rice noodles, this keto pad Thai uses shirataki instead. Making an entire bowl just 2g net carbs.
To prepare the shirataki noodles: Drain the noodles, rinse well in cold water, place in boiling water for two minutes, then dry the noodles in a non-oiled pan over medium heat. Set aside.
For the keto pad thai: Whisk together thoroughly in a small bowl fish sauce, coconut aminos, sweetener and red pepper flakes or cayenne. Add lime juice to taste, starting at 2 tablespoons. Heat up oil in a skillet or pan over medium heat. Add in garlic and sautée briefly until it just starts to brown. Add in shrimp and cook for 2-5 minutes on each side (depending on their size), until just cooked through. Pile the shrimp on the edge of the pan. Pour in the lightly beaten eggs and continue to cook, stirring them to scramble, until solid but still moist and tender. Pour in the prepared sauce and mix briefly until the shrimp and scrambled eggs are evenly coated. Add in prepared noodles, tossing to coat in the sauce. Add soy sprouts and continue to cook for 2-3 minutes. Garnish with green onions, cilantro and peanuts.
Availability
Shirataki noodles are readily available in most grocery stores, often found in the refrigerated or Asian sections. You can also purchase them online. You can find shirataki noodles at most grocery stores in the refrigerated or Asian sections.