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
Are shirataki noodles keto- and paleo diet-friendly?
Shirataki noodles are accepted on many healthy eating plans because they are low in calories and digestible carbohydrates. Theres a reason theyre sometimes called the “miracle noodle. ” For one, theyre gluten-free and vegan. Theyre also keto and paleo-friendly. However, since the Whole30 diet forbids the use of any pasta substitutes (aside from spiralizing vegetables), these would not be permitted.
Shirataki noodles may cause short-term side effects like bloating and digestive discomfort due to their high fiber content. Therefore, it would be best to introduce this ingredient gradually and with plenty of water, or to completely avoid it, if you already have digestive issues.
What Are Shirataki Noodles Made Of?
Shirataki noodles come from a yam-like tuber called Devil’s Tongue. After being extracted from the tubers, glucomannan starch is combined with water and limewater to create konnyaku. Konnyaku is then shredded into traditional shirataki noodles.
Shirataki noodles may occasionally contain additional ingredients, such as soy, and may be labeled as tofu or having additional flavors. Tofu shirataki noodles will contain some calories as a result of the soy that has been added.
FAQ
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.
Why do shirataki noodles not digest?
Shirataki noodles are distinctive because of the starch called glucomannan that they contain. Glucomannan functions as a dietary fiber in the digestive system, so the body does not break it down to use as energy. Shirataki noodles are consequently very low in calories and carbohydrates and don’t provide much energy.
What are shirataki noodles made from?
The konjac root’s gelatinous fiber, glucomannan, is used to make the majority of shirataki noodles, but some varieties also use tofu.
Does your body digest shirataki noodles?
Avoid colon cancer by avoiding shirataki noodles, which are incompletely digested. They just pass through the length of the digestive tract. As they move, they stimulate the muscles in the intestines. As they move through, they clean the digestive tract and encourage the consistency of soft stools.
