There always seems to be a new popular food that is in style. Lately, it’s shirataki noodles.
These noodles, also known as “miracle noodles” or konjac noodles, are well-liked for being low-carb, making them suitable for a variety of meal plans, including the keto diet. Shirataki noodles are promoted as a low-calorie substitute for traditional pasta noodles and are used in recipes for everything from mac and cheese to chicken noodle soup and classic spaghetti. But what exactly are shirataki noodles, where can you buy them, and what advantages do these pasta substitutes have in terms of health?
Konjac is native to eastern Asia. The plant itself is known by a number of names, including voodoo lily and snake plant. It bears a distinctive flower that smells like carrion. The plant’s root, which can grow to be up to 50 pounds in weight, is where glucomannan flour is obtained. Konjac flour also serves as a thickening agent for food. Â.
The idea of eating noodles with only a few calories per serving may seem impossible. The calories in a serving of shirataki noodles, however, are comparable to those in a cup of broth or a few handfuls of arugula. Shirataki noodles are made from glucomannan, a substance derived from konjac root. A soluble fiber called glucomannan absorbs a lot of water. It is understandable why glucomannan noodles are low in calories because they contain only about 3% fiber and 97% water.
Unlike some nutritious foods, shirataki noodles don’t have a lot of different nutrients. Unless the manufacturer adds vitamins or minerals, they are devoid of both. Although some producers include small amounts of tofu or other ingredients, the added nutrients are typically insignificant. Nevertheless, shirataki noodles have some health advantages due to their low calorie content:
Shirataki noodles have not been the subject of any studies, but high-fiber foods are beneficial for managing weight. Since fiber is filling, it may help you feel fuller for longer and eat less. Shirataki noodles are a great ketogenic diet substitute for high-carb foods. Glucomannan, the flour used to make shirataki noodles, was found to be helpful for controlling weight. However, glucomannan worked best when combined with a balanced diet and regular exercise.
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. Before using glucomannan, people with diabetes should consult their doctor because it may interact with their medication. Â.
Shirataki noodles nutrition facts and benefits
Shirataki noodles are a healthier alternative for people watching calories and carbohydrates, whether for weight loss or blood glucose control, according to Czerwony, because they are low in calories and high in fiber. Additionally, because these noodles are free of allergens, people on gluten-free diets can eat them without fear. They also have very little digestible carbohydrates; the majority of their carbohydrates come from glucomannan fiber, says Czerwony.
And Czerwony says these noodles may even be a good addition to a weight loss plan. “Their viscous fiber delays stomach emptying, so you stay full longer and end up eating less,” she explains. In addition, she highlights the health benefits of eating fermented foods (a recent study found the glucomannan in the noodles ferments to short-chain fatty acids, producing one calorie per gram). “Fermenting fiber into short-chain fatty acids can stimulate the release of a gut hormone (leptin) that increases feelings of fullness and has been found to reduce levels of the hunger hormone ghrelin,” she says.
One four-ounce serving of shirataki noodles contains about 10 calories and 3.3 g fiber, says Vanessa Rissetto a registered dietitian and co-founder of Culina Health. Rissetto adds that the kind of fiber in shirataki noodles is noted to be soluble, which acts as a gel to help move stool out. “This fiber has cardiovascular benefits by lowering cholesterol,” she says. Rissetto notes that soluble fiber can also help with weight management by helping to maintain good levels of fullness until your next meal. Fiber also controls blood glucose levels and maintains healthy bowel function.
How to cook shirataki noodles
“Most shirataki noodles come packed in water that smells fishy, although there is no fish involved in making these noodles,” explains Dr. Steven Gundry, author of The Plant Paradox. He says that these noodles are best prepared by rinsing them in a colander with cold water for about a minute, then placing on a nonstick frying pan and stirring over medium heat “until they make a squeaking sound when stirred.” “The longer they are heated, the less gelatinous they become and the more ‘noodle-like’ their texture,” says Dr. Gundry. Czerwony warns not to overcook shirataki noodles, as they can become mushy.
You can use shirataki noodles in place of any other noodle that was originally meant for a recipe. “The most important thing is to rinse the noodles thoroughly before use as they may have a fishy odor coming from them due to the release of water from the konjac root,” says Bansari Acharya, a Detroit-based registered dietitian.
Shirataki noodles are an excellent alternative to regular noodles and pasta in general, according to nutritionist and weight loss specialist Melissa Kathryn. Despite the fact that they don’t taste exactly like pasta, she says they work. “I love them personally and use them in salads, soups, and as my main dish with protein and vegetables,” Kathryn says. Dr. According to Gundry, I’ll use shirataki rice in dishes like rice-free rice pudding.
