Smoothy Slim
Smoothy Slim
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Konjac starch is gelatinous and clings to itself, which makes it ideal for forming into noodles. Shirataki noodles are unique because of the starch they contain: glucomannan. In the digestive system, glucomannan acts like a dietary fiber, which means the body does not break it down to use as energy.
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Learn More »Shirataki noodles are long, white noodles that consist of a type of starch known as glucomannan. The body does not digest this starch, making shirataki noodles very low in calories and carbohydrates. Shirataki noodles are a popular part of Japanese cuisine. However, because of their nutritional properties and versatility, they have gained popularity in other parts of the world, particularly among those who follow low carbohydrate diets. In this article, we will explore what shirataki noodles are in more detail, as well as their potential health benefits, how to cook them, and how to include them in meals. What are shirataki noodles? Share on Pinterest LarisaBlinova/Getty Images Shirataki noodles consist of water and starch from the roots of the konjac plant, which is a type of yam. Other names for these noodles include “konjac noodles” or “miracle noodles.” Manufacturers make shirataki noodles by extracting starch from konjac roots. They then use this starch to create a block, known as “konnyaku.” People can eat konnyaku on its own as a meat substitute, or use it to create different shapes. Konjac starch is gelatinous and clings to itself, which makes it ideal for forming into noodles. Shirataki noodles are unique because of the starch they contain: glucomannan. In the digestive system, glucomannan acts like a dietary fiber, which means the body does not break it down to use as energy. This makes shirataki noodles extremely low in calories and carbohydrates, as they provide little energy. Nutrition facts 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 companies may add other ingredients to improve markers, such as texture or flavor. Keep in mind that this may change the nutritional value of the noodles. Side effects Shirataki noodles are generally well-tolerated. However, a 2014 study notes that glucomannan supplementation can cause side effects, such as bloating, trapped gas, or diarrhea. It is possible that eating large amounts of shirataki noodles may cause similar side effects, though no research exists on how common this is. Additionally, while shirataki noodles are low in calories and carbohydrates, they contain very little energy and almost no vitamins or minerals. As such, it is important to eat them as part of a balanced diet that also contains plenty of nutrient-dense foods. Otherwise, a person may develop deficiencies.
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Learn More »Are shirataki noodles keto? Shirataki noodles are very low in carbohydrates. For this reason, people following the ketogenic diet can eat them. People following the keto diet should try to mix shirataki noodles with other carbohydrate replacement foods, such as cauliflower, zucchini, or spaghetti squash. People can also use these foods as substitutes for rice, pasta, and noodles. Unlike shirataki, though, they have more nutritional value. Learn more about the potential benefits and risks of the keto diet. How to prepare shirataki noodles Shirataki noodles often come bagged in water. To prepare them: Remove the noodles from the bag and place them in a colander or strainer. Rinse the noodles well, as the water they are bagged in can have a strong fishy smell. Cook the noodles by boiling them for 3 minutes. Strain the noodles and pat them dry. At this point, some people prefer to cook the noodles again in a hot, dry frying pan. This evaporates any remaining water and can improve the texture or flavor before adding the noodles to a dish. How to use shirataki noodles Shirataki noodles are versatile. People can add them to many dishes, as they absorb the flavor of other foods. People can use them in a similar way to pasta, rice, and other types of noodle. To infuse the noodles with more flavor, cook them as normal and then add them to a sauce or broth. Allow them to simmer in the liquid for a few minutes to absorb the flavors. Some ideas for meals using shirataki noodles include: Noodle dishes: There are many noodle-based dishes in Asian cuisines that people could use shirataki noodles for. Some examples include lo mein, pad thai, ramen, and yakisoba. There are many noodle-based dishes in Asian cuisines that people could use shirataki noodles for. Some examples include lo mein, pad thai, ramen, and yakisoba. Noodle salads: Cold noodle salads can be a good way to use up leftover noodles, when the weather is hot. People can combine shirataki noodles with fresh sliced or shredded vegetables and a tangy dressing.
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Learn More »Cold noodle salads can be a good way to use up leftover noodles, when the weather is hot. People can combine shirataki noodles with fresh sliced or shredded vegetables and a tangy dressing. Pasta dishes: People can replace the pasta in Italian or Italian American dishes with shirataki noodles. For example, they could add them to marinara, pesto, ragù, or arrabbiata sauces. People can replace the pasta in Italian or Italian American dishes with shirataki noodles. For example, they could add them to marinara, pesto, ragù, or arrabbiata sauces. Soups and broths: Try adding shirataki to soups such as chicken, fish, vegetable, or miso-based soups to make them more filling. Try adding shirataki to soups such as chicken, fish, vegetable, or miso-based soups to make them more filling. Curries: Consider using shirataki noodles in Thai curries, such as red curry or khao soi.
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