Several people in my Facebook group My "Diabetic" Food (Recipes) had featured konjac noodles in a variety of dishes. Intrigued, I researched them and found out that these noodles are a perfect diabetic food/noodle as they have a glycemic index of zero!
What follows is some in-depth information from Very Well Fit on these noodles, and at the end of this post I will share how I cook them. Enjoy!
Shirataki, or Konjac, noodles are an option for pasta if you follow
a low-carbohydrate or gluten-free diet.
While they don't mimic the exact taste and texture of regular pasta (they're
gelatinous and mostly tasteless), they can take on the flavor of whatever sauce
you're preparing. They also are a source of glucomannan fiber.
Shirataki noodles are made from a tuber of an Asian plant (Amorphophallus
konjac) called a konjac plant, konjac yam, or elephant yam. The tubers are
dried and ground to make flour. In Asia, this flour has been used for centuries
to make noodles, tofu, and snacks, as well as traditional Chinese medicines.
Shirataki Noodles Nutrition Facts
The following nutrition information for 4 ounces of
shirataki noodles (112g) is provided by the USDA.1
- Calories: 10
- Fat: 0g
- Sodium: 0g
- Carbohydrates: 3g
- Fiber: 3g
- Sugars: 0g
- Protein: 0g
With very few carbs per serving (all of which are from
fiber), shirataki noodles are an option for people who need to follow a
low-carb diet but still want to eat pasta dishes. They contain a beneficial
type of soluble
fiber called glucomannan that isn't digested in the small intestine.
With almost no usable carbohydrates, they don't cause blood sugar to rise and
have a glycemic
index of 0.
Fat
Shirataki noodles are naturally fat-free.
Protein
Shirataki noodles do not contain any protein, so you will
need to get protein from other sources. Some manufacturers offer shirataki
noodles made with tofu, which adds a little protein as well as carbohydrates.
Vitamins and Minerals
Other than a small amount of calcium (20 milligrams per
4-ounce serving), shirataki noodles do not provide micronutrients.
Calories
Shirataki noodles have 10 calories in a 4 ounce serving, all
of which come from fiber based carbohydrates.
Health Benefits
Shirataki noodles have almost no calories, carbohydrates,
fat, sugar, or protein. They are gluten-free and vegan. In general, any health
benefits of shirataki noodles are due to the glucomannan fiber they contain.
Fiber, in general, is known to help lower cholesterol, reduce appetite, and aid
in weight loss.
Increases Satiety
Glucomannan is a soluble fiber that swells to many times its
original volume when combined with water. It forms a gel-like mass in your
digestive tract that might help you feel fuller after eating and could keep
food in your stomach longer.
May Help Reduce Cholesterol
The soluble fiber in glucomannan noodles may help reduce
cholesterol. Fiber is known to improve cholesterol levels, boosting heart
health.
Keep in mind that most studies are conducted using
glucomannan supplements rather than noodles. According to some research,
glucomannan may have beneficial effects on cholesterol and triglycerides.
May Help with Weight Loss
Studies are inconclusive as to whether glucomannan has an
effect on weight loss, with some reviews saying yes and others saying no.5 Similarly,
there is mixed evidence on the effectiveness of glucomannan for treating
constipation, particularly in children, as a 2017 review study reported.6
Allergies
No allergic reactions to shirataki noodles have been
reported in the medical literature. Since they do not contain proteins, they
are unlikely to be allergenic. However, if you have a soy allergy, avoid tofu
shirataki noodle products.
Preparation:
Drain the package of shirataki noodles in a colander and rinse the noodles well for about 2 minutes under cold running water. They are packaged in a liquid that smells a tad fishy.
Bring a large saucepan of water to a boil. Add the rinsed noodles to the boiling water, and let them boil/simmer for 2-3 minutes. Drain the noodles and pat them dry with a paper towel.
Transfer the noodles to an empty/dry non-stick skillet and heat them on medium-high heat for 4-6 minutes, tossing them frequently as they heat. Add a pinch of salt. Let them cook until they are completely dry. Set the noodles aside.
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The noodles are now ready to be blended into any soup or stir fry of your choosing.
Here's the result of my first ever dish with Shirataki noodles. :-)
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R