Pasta is still acceptable even if you follow a grain-free, ketogenic, or gluten-free diet. Meet shirataki noodles, the low-carb, zero-calorie noodle that will transform your life.
They have been a staple of Japanese cuisine for centuries, and for good reason: they are a great keto-friendly pasta substitute because they are almost entirely carb-free and don’t cause the typical spike and crash.
Shirataki noodles are keto-approved, vegan and naturally gluten-free. Continue reading to find out more about these “miracle” noodles, their nutrition, advantages, and where to purchase them.
The keto-friendly food shirataki noodles is made from the Japanese konjac yam, also known as the devil’s tongue or elephant yam. These translucent, gelatinous noodles are almost entirely made of water and the dietary fiber glucomannan. Shirataki noodles are effectively calorie- and carbohydrate-free as a result, so you can eat them while on a ketogenic diet.
Shirataki noodles can be prepared quickly right out of the bag, unlike other low-carb pasta options like spaghetti squash or zoodles (what the cool kids call spiralized zucchini).
Shirataki noodles resemble rice noodles in texture and chewiness. They are a great foundation for a variety of keto pasta dishes because they absorb whatever flavors you cook them with.
If you hear shirataki noodles referred to by various names, don’t be surprised. Whenever one of the phrases listed below is used, shirataki is being discussed:
Even though zoodling your vegetables can produce delicious, nutritious pasta, there are some days when you just want the convenience of ready-to-eat noodles in a pan. Shirataki noodles are as simple to make as it gets, so if you’re wondering how to make them, don’t worry.
You will probably detect an odd or fishy smell when you first open your package of keto-friendly noodles. Fear not, the noodles themselves have no flavor, and the smell can be eliminated with some simple but necessary preparation:
Shirataki noodle nutrition facts are straightforward in terms of food labels. You won’t have much to read through since traditional shirataki noodles are made entirely from water and konjac yam fiber (plus a little lime to help the fiber stay solid).
This fiber, glucomannan, is soluble and can improve digestion and reduce appetite. Studies support the effectiveness of the health supplement glucomannan in reducing hunger hormones, sustaining healthy gut bacteria as a prebiotic, and maintaining regular bowel movements. [1][2].
By lowering cholesterol and blood sugar, the glucomannan fiber in shirataki noodles can also help you manage your weight and improve your cardiovascular health. [3][4].
Noodles typically contain a lot of carbohydrates, but shirataki have a very different nutritional profile. The following is what makes up a 100-gram serving, as listed in the USDA database:
Shirataki noodles are essentially a calorie-free food because they only contain fiber and water, making them a great option for most weight management diets, not just keto.
Nutrition labels typically list 10 to 20 calories per 100-gram serving (or 3 to 4 ounces), depending on the brand. Shirataki noodles are almost entirely devoid of nutrients due to their extremely low calorie content. (In fact, they’re about 97% water).
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.
Like calories, shirataki noodle carbs are also pretty much non-existent. Shirataki noodles have just 2 grams of total carbohydrates in a 3-ounce serving. These are actually fiber, which your body cannot digest, not carbohydrates. Shirataki has 0 net carbs per serving if you’re counting net carbs, which you should do if you’re on a ketogenic diet.
For those following the Bulletproof Diet, be aware that some brands are beginning to incorporate tofu into their shirataki noodles in order to produce a texture more akin to that of traditional grain-based pasta. Soybeans, which are used to make tofu, are not bulletproof.
While shirataki noodles rarely cause allergic reactions, there are still some possible negative effects from eating them. Primarily because of their fiber content, you might experience some mild bloating and gas. Be aware that your body may initially struggle to digest these low-carb noodles if you aren’t used to regularly consuming fiber.
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.
These zero-carb noodles are available in a variety of locations, including the following ones:
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:
Check out our collection of keto-friendly shirataki noodle recipes for quick, delicious ideas on how to prepare these adaptable noodles, and then head to the store to start enjoying “pasta” once more.
Where to Buy Shirataki Noodles Near Me
Shirataki noodles are available in various forms at most large supermarket chains. Additionally, you can find a variety of east Asian foods at several Asian supermarket chains that have locations in the US.
Numerous Asian supermarkets in the US only have a few locations. But if you live in a city or are near one, you might have access to smaller mom-and-pop shops.
In the event that there isn’t an Asian market nearby, you can also check your neighborhood grocery store. Many have sizable Asian and vegetarian/vegan sections with shirataki noodles.
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Delicious noodle dumplings wrapped in a bundle from Matsuda Shirataki are low in carbohydrates and ideal for a balanced diet. Shirataki noodles take on the flavor of anything you add to them, so go ahead and use plenty of sauce. You’ll feel full and satisfied all day long with these weight-loss noodles. Shirataki noodles are high in dietary fiber and low in calories and carbs.
Check out House Foods shirataki if tofu noodles are what you’re specifically looking for. They are not only simple to locate in stores and online, but also come in five different varieties: spaghetti, fettuccine, macaroni, angel hair, and traditional shirataki noodles, of which the first four are tofu noodles and the latter does not. The tofu noodles from House Foods are all vegan, certified gluten-free, non-GMO, friendly to keto, and kosher.
Skinny Shirataki Noodles are a different brand of shirataki noodles that you can purchase online. They come in a wide range of varieties, including macaroni, fettuccine, angel hair, spaghetti, and ramen. They are all vegan, gluten-free, and Kosher certified.
These noodles come in over five varieties (including spinach fettuccine and ramen) and are vegan, keto, certified Kosher, gluten-free, and more if you have a Thrive Market Membership.
Find Nasoya Pasta Zero noodles at major grocery stores like Walmart, Target, Publix, Albertsons, and more! Type in your zip code and select the Pasta Zero products using their product locator to find the closest store to you.
The shirataki noodle brands on this list are all suitable for vegans. If there are any additional certifications (such as organic, Kosher, gluten-free, etc.) ) I’ll be sure to list these as well. Some of the brands on this list use tofu or soybeans to make their shirataki noodles in addition to konjac yam root.
FAQ
Can you buy shirataki noodles in grocery stores?
Both traditional and tofu shirataki noodles can be found in the refrigerator section of most large grocery stores. They’ll be near vegan items, like tofu and tempeh.
Is there another name for shirataki noodles?
Shirataki noodles are long, white noodles. They are often called miracle noodles or konjac noodles. They are created using glucomannan, a fiber found in the roots of the konjac plant.
What does shirataki noodles do to your body?
This lowers your risk of hemorrhoids, diverticulitis, and colorectal cancer by enhancing general bowel function. Shirataki noodles contain soluble fiber, a prebiotic that encourages the development of good bacteria in the colon.
What noodles are similar to shirataki noodles?
- Shirataki noodles.
- Hearts of palm noodles.
- Cassava noodles.
- Bean noodles.
- Lentil noodles.
- Almond flour noodles.
- Spiralized veggies.
- Spaghetti squash recipe.
