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July 13, 2022

Look no further if you're seeking the ideal noodles for diabetes. Shirataki noodles are extremely low in calories and carbohydrates, yet they also offer some advantages. Keep reading to learn more about them, their nutritional value, and how to use them. 

You may have heard of shirataki noodles. Do you know what they are? They go by the names Miracle Noodles or Konjac Noodles and resemble spaghetti in appearance and flavour. Since they don't include any carbohydrates and only have about 10 calories per serving, they are quickly gaining popularity in today's world. Shirataki noodles and how they fit into a low-carb diet plan have been the subject of some inquiries. 

So, let's dig into some research! Yes, shirataki noodles are a fantastic alternative for anyone with diabetes, prediabetes, or who wants to minimize carbs. Additionally, it's not simply that they are carb-free. They also provide several significant health benefits. 

However, eating them is the only way to obtain these health benefits; you must be interested in learning how they taste and how to prepare food with shirataki noodles. 

First, let's be clear! Although they go by the name "noodles," they are not made from any rice or grain. They are produced using a vegetable. In contrast to zucchini noodles or other spiralized veggie noodles, they are more similar in flavour and texture to pasta or thin rice noodles.

The Konjac plant, an Asian root vegetable sometimes known as elephant yam, is used to make  shirataki noodles. They have long been a staple of Japanese cuisine, and the konjac plant has been used for thousands of years in Eastern traditional medicine. 

Shirataki Noodles Nutritional Facts

For a serving of 4 ounces (113 g):

  • 10 energy
  • 3 grams of carbs
  • 3 g of fiber
  • Net carbs: 0
  • 0 g of protein

The water content of shirataki noodles is high. In actuality, they contain 3% glucomannan fiber and 97% water. Shirataki noodles have no net carbohydrates because of their high fiber content, which makes them particularly good for blood sugar levels.

Tofu is a component of certain shirataki noodle variations. Just be aware that these might not be a good alternative if you need to avoid soy; check the contents. However, even then, the amount of carbohydrates is still modest, making them safe to eat. 

Shirataki Noodles: Research & Health Benefits For Type 2 Diabetes

Shirataki noodles' glucomannan, which contains soluble fiber, has been demonstrated to lower blood sugar levels.

The blood sugar spike from consuming carbohydrates is lessened due to soluble fiber's ability to decrease its absorption.

Soluble fiber serves as a prebiotic by providing food for the bacteria in your colon, sometimes referred to as the gut flora or microbiota. The bacteria produce short-chain fatty acids, which have anti-inflammatory and immune-boosting properties, among other health advantages.

Over the world, inadequate fiber consumption is a problem that affects more than just Americans. Despite the overwhelming body of studies demonstrating the benefits of fiber for human health, most individuals do not get enough fiber in their diets.  According to a study, adults should consume between 25 and 38 grams of fiber daily, significantly less than the average consumption of 16.2 grams. 

What About Studies On The Glucomannan Fiber Found In Shirataki Noodles?

In  one research on some people with type 2 diabetes, the levels of the hunger hormone ghrelin were lowered by taking a glucomannan supplement before consuming a lot of carbs. Ghrelin tells your brain that it's time to eat; thus, reducing it during a meal may help someone eat less. 

Participants in the study who had diabetes were able to lower their total cholesterol levels by 11.1 percent and improve their fasting blood glucose levels by 23.2 percent after taking a konjac glucomannan (KGM) supplement of 3.6 grams per day for 28 days. 

In a  six-week crossover study of adults with type 2 diabetes, glucomannan supplementation reduced the rise in post-meal glucose levels, enhanced weight loss, and improved cardiovascular indicators. 

A Simple Recipe For Cooking Shirataki Noodles

You must consumeshirataki noodles regularly or take glucomannan fiber supplements to reap the full advantages. So, the following information will help you prepare, cook, and consume them: 

  • Shirataki or konjac noodles have a somewhat rubbery texture, but if you properly prepare them before cooking, they soften up and resemble rice or wheat noodles more.
  • They are delivered in a weird liquid that has a fish sauce-like odor. Not to worry! After draining, please place them in a colander and give them a two-minute cold water rinse. To get all of the liquid out, toss them around. When you're done, they won't taste at all.
  • After that, boil the items for three minutes in a pot. There's no need to season or salt the water.
  • After a few minutes of boiling, remove them from the water, pat them dry with a paper towel, and then put them back in the dry saucepan. 
  • Add no butter, oil, or other ingredients! For about 8 to 10 minutes, or when the noodles are nicely dried, increase the heat to medium-high.  

You can now include them in any recipe. Try different flavors—they'll take on the flavours of any sauce or broth! 


Traditional noodles, which are frequently higher in carbohydrates, can be easily replaced with shirataki noodles.  Shirataki noodles contain no net carbs because of their high fiber content.

The fiber in shirataki noodles, glucomannan, has been shown to have good effects on blood glucose regulation and other advantages, such as lowering the hunger hormone before a carbohydrate meal.

Shirataki noodles are now widely available in most grocery shopsand online platforms, and cooking them only requires opening the packet, rinsing them, and heating them. 

You can add different ingredients to the noodles to create tasty low-carb pasta or noodle dishes. Try  Amazing Lokarb's various recipes that help to improve your living and provide more health benefits. 

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