We asked one of our writers Samantha Ward from Invora Health to investigate whether the low-calorie, skinny pastas (made with the Asian vegetable konjac) sold at the major supermarkets are a super noodle or a nutritional black whole.
Two of the burgeoning brands of konjac noodles that are being marketed as weight loss supplements through the major supermarket chains are “Slim Pasta” by SlendierSlim and Changs Super Lo-Cal Wok Ready Noodles.
You might be wondering why all of the conventional pasta and noodles on supermarket shelves haven’t been replaced by products that make claims of being no-fat, low-carb, and having fewer than 10 calories per serve, gluten-free, and crazily high in fiber.
It’s not surprising that consumers and nutritionists have differing opinions about these wonder noodles given that they typically lurk in the aisle next to diet protein bars and protein shakes that have obnoxious labeling and are intended to “bulk up.”
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
Yes, kids in Japan enjoy large blocks of konnyaku in their stews and soups (which is the same ingredient, but in blocks rather than noodles). When the rest of the meal can focus on high-quality ingredients, as they do in Japan, the Miracle Noodles just make it healthier by avoiding the high starch and high sugar foods that today’s kids frequently overeat. They enjoy slurping noodles as a comfort food without suffering any consequences. How is it possible that on some of your labels, total fiber exceeds total carbohydrates? Mom and Dad will agree, too.
Many of our customers choose to adhere to the Paleo diet, and they have informed us that using Miracle Noodles and Miracle Rice in place of pasta, rice, and potatoes makes it simple to stick to the diet plan and achieve success. I’m on the Keto diet. Are Miracle Noodles low in carbs?.
There are several causes for this, especially when a sample is deficient in carbohydrates. It might be interesting to consider some analytical work realities. In nutritional labeling “Carbohydrate” is only rarely measured directly. It is “measured” by subtracting 100 from the mixture’s moisture, protein, fat, and ash content. The “ash” is an estimate of mineral content. As a result, one of the least accurate “measurements” in food analysis is “carbohydrate.” The uncertainty includes the uncertainties from all of those tests. However, it serves the tests’ intended purpose and is sufficient. Furthermore, despite being a direct measurement, total dietary fiber methods are among the least accurate in the field of food analysis. As a result, measurements for both are rather inaccurate when dietary fiber and conventional carbohydrate methods are combined. This type of phenomenon can be observed when the amount of carbohydrates is low, especially in the low-carb sector where many products contain only dietary fiber as carbohydrates. This kind of apparent inconsistency is not regulated in any way. The labeling law does not mandate that insignificant mathematical errors like these be “fixed.” According to the labeling law, an analyte’s declared amount must fall between the ranges of 80% and 120% of the value determined by a regulatory analysis. In your pad Thai, I noticed you use “caramel color.” What is that made of?
Both questions have a “yes” response, with one significant exception. For more than 1,400 years, ‘Konjac’ noodles have been a mainstay of the diet in Japan. It has no net carbs or calories and a glycemic index of zero, so it won’t even slightly raise your blood sugar levels.
Our Kanten Noodles are prepared utilizing the age-old techniques that have been handed down through the generations: the seaweed is spread out on the mountainside in the winter, where it freezes at night and thaws in the sunlight during the day. Kanten Noodles are produced through meticulous upkeep by an artisan who continuously monitors meteorological conditions, particularly temperature. Just one batch of this tedious process requires 3–4 weeks.
What are konjac noodles like to prepare?
Ridiculously easy. Simply remove the liquid from the packaging, let it soak for a few minutes in hot water, then drain and serve. For those who want to prepare their own meals at home but struggle to find the time, they are fantastic. To ensure you get some flavor in there, however, dishes made with these noodles will require a little more time to prepare than usual.
FAQ
What is a wonder noodle?
WHEAT AND SUGAR FREE, LOW GI, AND MSG FREE – Wonder Noodles carb-free pasta is Kosher and vegan friendly. The ideal diet for those with food allergies or for those who just want to lead a healthy lifestyle
What do wonder noodles taste like?
The flavor of konjac noodles doesn’t taste much like anything, so what do shirataki konjac noodles taste like? They are extremely neutral, much like regular pasta, and will absorb the flavor of any sauce you use.
Is konjac noodles safe to eat?
The moral of the story. Although these noodles are completely safe to eat if consumed occasionally (and chewed thoroughly), I believe they should only be used as a temporary diet food or as a fibre supplement3.
What are miracle noodles made of?
They are often called miracle noodles or konjac noodles. They are created using glucomannan, a fiber found in the roots of the konjac plant. Konjac grows in Japan, China and Southeast Asia. It has very little digestible carbohydrates, but the majority of its carbohydrates come from glucomannan fiber.
