Shirataki Noodles: The Low Carb Pasta Alternative You Need to Try

If you're looking to shed a few pounds without giving up your favorite food, Shirataki noodles might be just what you need.

These noodles are very filling yet extremely low in calories compared to regular pasta, making them a popular choice for those who are on a diet.

Made from konjac plants, Shirataki noodles are not only beneficial for weight loss but also help promote digestion and maintain stable blood sugar levels.

In this article, you’ll learn everything you need to know about Shirataki noodles and how to prepare them for delicious, guilt-free meals.

What are Shirataki Noodles?

Shirataki noodles are thin, almost see-through noodles made from konjac plants. They are often known as "miracle noodles" or "konjac noodles."

 

Shirataki noodles have a very mild, almost neutral flavor, which means they do not have a strong taste on their own. Instead, they easily absorb the flavors of the sauces and seasonings they are cooked with.

Shirataki noodles have been been part of Asian cuisine, especially in Japan and China, for many centuries.

The word "shirataki" means "white waterfall" in Japanese, which reflects the noodles' translucent appearance and flowing, noodle-like shape.

Shirataki noodles are primarily composed of glucomannan, a type of fiber found in the root of the konjac plant.

This fiber is known for its ability to absorb water and expand, which is why Shirataki noodles are almost entirely water—about 97% water and 3% fiber. This high water content is what makes these noodles extremely low in calories.

To make Shirataki noodles, the glucomannan powder is mixed with water and a small amount of lime water to create a thick paste, which is then shaped into noodles and boiled.

Shirataki Noodles Health Benefits

Supports weight loss

Shirataki noodles are a fantastic tool for anyone looking to lose weight because they help you feel full without adding many calories.

The glucomannan fiber in these noodles absorbs water and expands in your stomach, which can help you feel full longer and reduce the urge to snack between meals.

Studies have shown that people who consumed glucomannan supplements lost more weight than those who did not.

Helps maintain stable blood sugar and insulin levels

Shirataki noodles can be beneficial for people looking to manage manage blood sugar and insulin levels.

The glucomannan fiber in these noodles slows down the digestion of carbohydrates, which means sugars enter the bloodstream more gradually, leadin to more stable blood sugar levels.

This also means that the body requires less insulin to manage blood sugar, which is particularly beneficial for people with insulin resistance or type 2 diabetes.

A recent study suggests that glucomannan is an effective nutritional intervention for managing blood glucose levels in type 2 diabetes.

This research highlighted that glucomannan supplementation led to significant reductions in fasting blood glucose, 2-hour postprandial blood glucose, fasting insulin, and serum fructosamine levels among patients with type 2 diabetes.

Relief Constipation

Shirataki noodles can be an effective way to relieve constipation, thanks to their high glucomannan fiber content.

Glucomannan is a water-soluble fiber that absorbs water in the digestive tract, adding bulk to stool and making it easier to pass. This helps promote regular bowel movements and can relieve constipation.

For adults, incorporating Shirataki noodles into meals could provide a natural and gentle way to maintain regularity and prevent constipation.

May help reduce cholesterol

Glucomannan has the ability to bind to cholesterol in the digestive system, reducing its absorption and promoting its excretion from the body. This process can lead to lower levels of LDL cholesterol, which is crucial for heart health.

The cholesterol-lowering effects of glucomannan have been demonstrated in several studies.

For instance, a meta-analysis found that glucomannan supplementation significantly reduced total cholesterol and LDL cholesterol levels in participants.

Potential Side Effects of Shirataki Noodles

For people who not used to high-fiber foods, the glucomannan fiber in Shirataki noodles may cause bloating, gas, and abdominal discomfort since they can absorb a lot of water.

In rare cases, some individuals may have an allergic reaction to konjac, which could include itching, rash, or breathing difficulties.

Still, Shirataki noodles are safe for most people, but make sure to consume them in moderation, especially if you’re new to high-fiber foods.

How to Cook Shirataki Noodles?

Preparing Shirataki noodles is simple and requires just a few steps to get them ready for your favorite dishes.

1. Rinse: Start by draining the noodles from their packaging and rinsing them thoroughly under cold water for about 1-2 minutes. This helps to remove the slightly fishy smell that is natural to konjac root.

2. Boil: Next, boil the noodles for 2-3 minutes. This step further helps to improve the texture and remove any lingering odor.

3. Dry: After boiling, drain the noodles well and pat them dry with a paper towel or clean cloth. You can also pan-fry the noodles in a non-stick skillet over medium heat for 1-2 minutes to remove excess moisture and improve their texture.

Healthy Shirataki Noodles Recipe

Here are some easy and delicious Shirataki noodle recipes that you can easily make at home:

Shirataki Noodle Stir-Fry