Reducing markers of diabetes and metabolic syndrome
Due to their low glycemic index, shirataki noodles do not result in a spike in blood sugar levels after consumption. Because of this, those who have type 2 diabetes, metabolic syndrome, or prediabetes may need to limit their intake of carbohydrates.
However, these noodles may have additional health benefits for people with these conditions. According to a 2015 study, konjac glucomannan:
In a double-blind, randomized controlled trial conducted in 2017, individuals who consumed 400 grams (g) of glucomannan noodles for 4 weeks, then 4 weeks of a placebo, experienced the following benefits:
Shirataki noodles may now be a viable addition to the diet of those trying to lower their risk of type 2 diabetes through dietary changes.
By encouraging the liver to release bile that contains cholesterol, which the body then eliminates through bowel movements, glucomannan fiber may help lower cholesterol.
A systematic review in The American Journal of Clinical Nutrition found that taking around 3 g of glucomannan fiber each day caused a 10% reduction in low-density lipoprotein (LDL) cholesterol.
This research focuses on glucomannan specifically, rather than shirataki noodles. Therefore, relying on this food to treat high cholesterol is not advised.
The glucomannan fiber in shirataki may act as a prebiotic. The large intestine is fed by prebiotics, which are substances.
A critical review in the International Journal of Biological Macromolecules notes that glucomannan does not break down in the stomach, so it can be a source of food for gut flora.
Scientists are just starting to comprehend how gut bacteria affect human health. However, they are essential for digestion and nutrient absorption. Additional aspects of health, such as mood and body weight, may be impacted by gut bacteria.
Shirataki noodles, like other soluble fiber sources, can facilitate digestion and encourage regular bowel movements. This could benefit those who struggle with constipation or want to consume more fiber to improve their digestion generally.
Shirataki noodles mainly consist of water and fiber. As a result, they contain few essential nutrients.
A 112 g serving of shirataki noodles contains:
| Nutrient | Amount per serving | Daily value |
|---|---|---|
| Calories | 10.1 g | |
| Protein | 0 g | 0% |
| Fats | 0 g | 0% |
| Carbohydrates | 3 g | 1% |
| of which sugars | 0 g | 0% |
| Fiber | 3 g | 11% |
The noodles also contain about 20. 2 mg of calcium per serving.
Some businesses might include additional ingredients to enhance certain markers, like flavor or texture. Remember that this could alter the nutritional content of the noodles.
Shirataki noodles are generally well-tolerated. But according to a 2014 study, taking glucomannan supplements can have negative effects like bloating, gas buildup, or diarrhea.
Shirataki noodles may have similar side effects if consumed in large quantities, but there is no research to indicate how frequent this is.
Shirataki noodles also have very little energy and almost no vitamins or minerals, despite being low in calories and carbohydrates.
As a result, it’s critical to include them in a balanced diet that also includes plenty of nutrient-dense foods. Otherwise, a person may develop deficiencies.
Shirataki noodles are very low in carbohydrates. Because of this, those who follow the ketogenic diet can consume them.
Shirataki noodles should be combined with other carbohydrate replacements like spaghetti squash, zucchini, or cauliflower for people on the keto diet. These foods can also be used by people in place of rice, pasta, and noodles. Unlike shirataki, though, they have more nutritional value.
Shirataki noodles often come bagged in water. To prepare them:
Some people choose to cook the noodles once more in a hot, dry frying pan at this point. This removes any leftover water and can enhance the texture or flavor of the noodles before they are added to a dish.
Shirataki noodles are versatile. They can be added to a variety of dishes because they take on the flavor of other foods. They can be utilized similarly to pasta, rice, and other varieties of noodles.
Cook the noodles as directed, then add them to a sauce or broth to give them more flavor. Give them a few minutes to simmer in the liquid so they can take in the flavors.
Some ideas for meals using shirataki noodles include:
Shirataki noodles are fiber-rich noodles that may provide some health advantages, such as promoting digestive health and assisting with maintaining a healthy weight. They don’t contain common allergens, have fewer calories, and have fewer carbohydrates.
Shirataki noodles can be used in a variety of dishes. However, because they are low in nutrients, it is crucial to not rely solely on them.
Last medically reviewed on May 20, 2021
What are shirataki noodles made from? This keto-friendly food is created using the Japanese konjac yam (also known as devil’s tongue or elephant yam). These translucent, gelatinous noodles consist almost entirely of water and glucomannan fiber (a viscous, soluble dietary fiber). This means they are practically calorie- and carb-free, so you can absolutely enjoy shirataki noodles on keto.
Shirataki noodles were previously only available locally or online, but now you can find them in grocery stores all over the country thanks to their rising popularity.
Shirataki pasta lacks the micronutrients and phytochemicals that are naturally present in whole konjac or other plant-based pasta, so the nutritional value of your dish will largely depend on the toppings you choose, so be sure to include plenty of vegetables, quality meat, and healthy fats.
One of those keto-friendly foods that gives you the flexibility to go in any direction is shirataki noodles. Here are some of our favorite recipes that are sure to tantalize your taste buds, whether you want to replicate the flavors of your favorite pasta dish or you want to try something completely new:
Depending on the brand, nutrition labels list between 10 to 20 calories per 100-gram serving (roughly 3 to 4 ounces). However, because shirataki noodle calories are virtually nonexistent, they are pretty much nutrient-free, too. (In fact, they’re about 97% water).
Shirataki Noodles: FAQS
Do shirataki noodles cause digestive issues?
The glucomannan in shirataki noodles is a soluble, non-digestible fiber. It might result in mild digestive problems like loose stools, gas, bloating, and/or constipation.
Do shirataki noodles taste like pasta?
When properly prepared, konjac noodles have a bland flavor and will absorb the flavor of any sauce that is served with them.
How many carbs are in shirataki noodles?
Most shirataki noodles have 0–1 grams of net carbohydrates per serving, depending on the brand.
FAQ
Are shirataki noodles high in carbs?
Shirataki noodles are very low in carbohydrates. Because of this, those who follow the ketogenic diet can consume them. Shirataki noodles should be combined with other carbohydrate replacements like spaghetti squash, zucchini, or cauliflower for people on the keto diet.
Which noodles are lowest in carbs?
- Best spaghetti: Explore Cuisine Black Bean Spaghetti.
- Best low calorie: Better Than Noodles Shirataki Noodles.
- Best linguine: Palmini Hearts of Palm Linguine.
- The best pasta dishes are the Miracle Noodle Fettucine and Explore Cuisine’s Edamame and Mung Bean Fettucine.
Can you lose weight eating shirataki noodles?
Shirataki noodles can help you lose weight effectively. You’ll feel fuller for longer and eat less because their viscous fiber slows stomach emptying. Additionally, the conversion of fiber into short-chain fatty acids can increase feelings of satiety by promoting the production of a gut hormone.
Does shirataki noodles raise blood sugar?
Shirataki noodles contain soluble fiber that can slow the body’s absorption of carbohydrates. This can help people with diabetes avoid blood sugar spikes. According to studies, the konjac flour in shirataki noodles, glucomannan, benefits people with diabetes.
