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If you’re a noodle lover, you’ve probably already heard about shirataki noodles. Shirataki noodles are considered “miracle noodles” for a reason: They’re low in carbohydrates, calories, and are great for anyone who’s allergic to gluten. So whether your goal is weight loss or better health, these are worth a try.
Read this blog post to know more about shirataki, from their benefits to delicious recipe ideas.
What Are Shirataki Noodles?
Shirataki noodles are white, gelatinous noodles that are made from glucomannan, a dietary fiber extracted from the root of the konjac plant. This plant grows in Japan and other parts of Asia. These low carb noodles are alternatively called konjac noodles or keto noodles ― especially among those following a low-carb, ketogenic diet.
While they look similar to traditional noodles, shirataki noodles have a rubbery texture and lack the familiar “floury” taste of regular pasta. Anyone who tries shirataki will find that it easily absorbs the flavors of sauces and condiments. This is a huge plus if you enjoy experimenting with noodle recipes.
Nutritional Facts
According to the USDA, 100 grams of this low carb pasta contains (1):
- Calories: 9
- Total carbohydrates: 3g
- Dietary fiber: 3g
- Protein: 0g
- Fat: 0g
You might have noticed that shirataki has 3 grams of total carbs. Don’t be confused. Note that it contains 3 grams of dietary fiber which makes the net carb count equivalent to 0 grams. “Net carbs” refers to carbohydrates that your body processes into glucose. This means that shirataki won’t cause your blood sugar levels to rise, unlike regular noodles.
Aside from their high-fiber content, these noodles have trace amounts of micronutrients like calcium, potassium, and iron.
The 5 Health Benefits of Shirataki Noodles
Shirataki noodles aren’t just versatile. Studies show that shirataki noodles offer various health benefits which include:
1. Weight loss
It’s no secret that food is a great tool for losing weight safely. Shirataki noodles contain glucomannan, a soluble fiber that promotes fullness. This increased satiety helps reduce your food intake which aids in weight loss.
A study done on obese patients demonstrated that consuming glucomannan over 8 weeks period led to weight loss. What’s interesting is that the subjects didn’t change their exercise and eating patterns (2).
2. Blood glucose control
Any food that has carbohydrates can increase your blood glucose (sugar) levels. While carbs are not bad, unfortunately, some individuals tend to be sensitive to them. Their insulin levels easily increase and they’re more likely to develop diabetes (3). If you have diabetes, pre-diabetes, or family history, paying attention to your carbohydrate intake is important.
Traditional pasta contains simple carbohydrates that cause blood glucose spikes. It’s definitely something to avoid or limit.
Studies found that konjac glucomannan lowered blood glucose in experimental diabetes mice (4). In another resource, it was found that using glucomannan significantly lowers fasting blood glucose levels (5).
3. Improves cholesterol
14 studies have demonstrated the positive effect of glucomannan on total cholesterol. Not only does it lower total blood cholesterol, but it also lowers plaque-forming LDL cholesterol and triglycerides. Subjects who received glucomannan had significantly lower results than those in the control group (5).
4. Relief from constipation
Another benefit of glucomannan fiber is its ability to treat constipation. In a double-blind, randomized study, chronically constipated children were given glucomannan as a fiber supplement. They were assessed at 4 weeks and 8 weeks later. The parents found that their children were better on fiber than on placebo (6).
5. Helps with nutritional ketosis
Shirataki is one of the best ketogenic diet foods you can eat if you’re on a low-carb, high-fat diet. Since it has zero net carbs, it supports your transition into ketosis. Increase your fat intake by adding cream, cheese, and meat or seafood to your shirataki noodles keto recipe.
How to Cook Shirataki Noodles
The process of cooking traditional noodles vs shirataki noodles is different.
With most brands, you’ll need to drain the liquid from the noodles since they’re packed in a fishy-smelling liquid. This distinct odor comes from the raw konjac root. While this isn’t harmful, it can make your noodles less appealing to your taste buds.
To get rid of this smell, you’ll need to wash the noodles properly under running water multiple times and dry fry them for at least 5 minutes.
What makes AMAZING LOKARB™ Shirataki Noodles different?
Our noodles are packed in a very small amount of water. They’re odorless and don’t need to be rinsed before cooking. Just follow these three simple steps:
Step 1: Open a pack of shirataki noodles.
AMAZING LOKARB™ noodle varieties include angel hair noodles, fettuccine noodles, or spaghetti noodles. You can choose depending on your preferred recipe.
Note that shirataki can also be cut into tiny pieces to resemble white rice. Thankfully, we have keto rice for those who want to try low carb rice recipes like garlic and egg fried rice.
Step 2:Heat the noodles.
You have two options. Either place the noodle pouch in hot water for up to 7 minutes or remove the noodles from the pouch and microwave for just 1 minute.
If you’re short on time, you can also place the noodles directly into a bowl of pasta sauce or soup!
Step 3: Add your favorite sauce.
Transfer the heated noodles to a bowl and add your favorite pasta sauce. Ready-made pasta sauces are convenient as they reduce your prep time.
But if you’re paying attention to your carb intake, make sure to get a sauce that has the lowest possible carbs or no carbs at all. Better yet, create one from scratch.
Add meat if you like such as ground beef or chicken, or you can go with seafood, veggies, and spices.
Shirataki Noodles Recipe Ideas
Wondering what noodle recipes you can make using shirataki? You won’t run out of options. Check out some of our best low carb pasta recipe ideas here:
1. Shirataki Noodle Beef Ramen
Missing a hot bowl of ramen? Just because you’re following a low-carb diet, doesn’t mean you can’t have one. This Japanese-inspired dish uses a pack of our angel hair noodles and some herbs and spices that you probably already have in your pantry.
2. Shrimp Pesto Pasta
Shrimp isn’t just keto-friendly, but it’s also versatile ― it can be cooked and flavored any way you like. This angel hair pasta recipe is perfect for seafood lovers on any day or occasion. Top it with chopped parsley!
3. Low Carb Vietnamese Pho
This homemade pho soup is a great way to satisfy your whole family or warm you up on chilly nights. It’s loaded with nutrients, thanks to its healthy ingredients that include flank steak, mung bean sprouts, basil leaves, and our angel hair noodles.
Common Questions About Shirataki Noodles
You probably have more questions about shirataki noodles. We’re happy to answer them!
- Can I eat shirataki noodles every day?
Yes. As a low-carb or keto diet food, shirataki is safe for daily consumption. It’s a delicious and creative way to enjoy pasta all week minus the blood sugar swings that result from eating regular refined pasta.
- What do shirataki noodles taste like?
They have a neutral flavor which means that they get their flavor from your recipe sauces and condiments. This is an advantage if you like trying different pasta recipes (meat, seafood, vegetarian, and more).
- Where can I buy shirataki noodles?
It will only take you a few clicks to find a variety of shirataki noodle packs online. On Amazon, for example. This keto pasta is everywhere. What’s challenging is finding the best noodles that do not smell by any means, which Amazing Lokarb offers.Check out our products here.
- Why do most shirataki noodles smell fishy?
This fishy odor is caused by the liquid that’s in the noodle pack. This is the smell of konjac. Draining the liquid, washing the noodles under running water, and stir-frying them will help remove the smell. However, you won’t need to go through this process with our odorless konjac noodles and rice.
- Does glucomannan in shirataki noodles cause side effects?
Glucomannan, while generally, safe, can cause digestive upset in some people due to its fiber content. They may experience flatulence and diarrhea which are temporary. We recommend introducing shirataki noodles into your diet slowly if you’re sensitive to high amounts of fiber.
Wrapping Up
Shirataki or konjac noodles are better than traditional noodles especially when it comes to their zero carb content and health benefits.
We think these noodles aren’t just miraculous because of their use in achieving weight loss, but also because they’re versatile. They taste good no matter what you make them with. If you’re wondering what to eat on a keto diet, shirataki should be on your list.
References:
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1126226/nutrients
- https://pubmed.ncbi.nlm.nih.gov/6096282/
- https://www.diabetes.org/nutrition/understanding-carbs
- https://pubmed.ncbi.nlm.nih.gov/22454998/
- https://academic.oup.com/ajcn/article/88/4/1167/4650004
- https://pubmed.ncbi.nlm.nih.gov/14993586/
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