What Are Shirataki Noodles?
Shirataki noodles are slippery noodles made with a type of fiber that comes from the Asian konjac (pronounced KAHN-jak) plant. They've attracted lots of attention because they're high-fiber, vegan, gluten-free, keto-friendly, and contain almost no calories. You might also hear them called "konjac noodles," "zero-calorie noodles" or "miracle noodles."
They get their name from their pale, almost transparent appearance. Shirataki means “white waterfall” in Japanese.
What Are Shirataki Noodles Made Of?
Konjac is native to eastern Asia and has been in use in that region for thousands of years. The plant goes by several names, including snake plant, voodoo lily, and elephant yam. It bears a distinctive flower that smells like carrion (dead animals). Its root is a tuber, which can weight up to 50 pounds and looks something like an elephant's foot.
The konjac root contains a fiber called glucomannan or konjac mannan. This fiber is water-soluble, which means it turns into a gel when it dissolves in liquid.
The root can be ground into a fiber-rich flour, called glucomannan flour. Shirataki noodles are made by mixing this flour with water, similar to the way you make wheat pasta. Food manufacturers form it into long noodles or rice-like shapes, then boil it before packaging.
You can also buy glucomannan supplements as powder or capsules.
What Does Shirataki Taste Like?
Shirataki noodles have almost no taste of their own. They take on the flavors of other foods and spices you cook them with.
Some people find that that the liquid they often come packed in has a fishy taste and smell. To avoid this, rinse the noodles well before you cook them.
The texture of shirataki noodles is slippery and gel-like. They feel chewy and a little rubbery in your mouth. They're also quite filling.
Shirataki Noodle Health Benefits
Unlike many other healthy foods, shirataki noodles don't contain a wide range of nutrients. Still, as a low-calorie, high-fiber food, they offer some health benefits. Shirataki noodles:
Support restrictive diets
Calorie cutters aren't the only ones who could benefit from including shirataki noodles in their diets. People who follow low-carb or ketogenic diets, or who watch their carbs because they have diabetes, may enjoy them in place of high-carb noodles or rice. Since they don't contain the carbs known as FODMAPS (for fermentable oligosaccharides, disaccharides, monosaccharides and polyols), people with irritable bowel syndrome can tolerate them.
Shirataki noodles contain no animal products, so they're suitable for vegans. They're gluten-free and don't contain milk or eggs, so they're safe for many people with food intolerances or allergies.
Because they have so much fiber, these noodles help people on restrictive diets feel fuller for longer.
May help reduce blood sugar levels
The soluble fiber in shirataki noodles slows down the rate at which the body absorbs carbohydrates. This can help people with diabetes or prediabetes avoid blood sugar spikes. Some studies have shown that glucomannan fiber might even help prevent or treat diabetes. (If you have diabetes, talk to your doctor before using glucomannan, as it could affect your medication.)
May help lower cholesterol levels
Early research shows that glucomannan capsules, or foods supplemented with glucomannan, could help reduce both "bad" LDL cholesterol and total cholesterol levels. But we need more and bigger studies on this.
May help you lose weight
Although there are no studies specifically targeting shirataki noodles, high-fiber foods are known to help with weight control. Because fiber is filling, you tend to feel satisfied longer and may eat less.
One review study found that overweight or obese people who took glucomannan supplements lost small but significant amounts of weight.
May improve digestive health
High-fiber foods help food to pass more easily through your digestive system, reducing your risk of constipation and hemorrhoids. The soluble fiber in shirataki noodles also acts as a prebiotic, promoting the growth of healthy bacteria in your gut.
Shirataki Noodle Nutrition
Because shirataki noodles are just fiber and water, they don't contain any antioxidants, vitamins, or minerals unless they're added during manufacturing. Some manufacturers add small amounts of tofu or other ingredients, but the nutritional benefits of these additions are usually minor.
An 8-ounce serving (224 grams) contains:
- Protein: 0 grams
- Fat: 0 grams
- Carbohydrates: 6 grams
- Fiber: 6 grams
- Sugar: 0 grams
Shirataki noodle calories
An 8-ounce serving of shirataki noodles contains just 20 calories. That's about the same as a small carrot or half a cup of steamed asparagus.
Shirataki Noodle Side Effects
While shirataki noodles are safe for most people, there are a few things to watch out for:
Digestive issues. If you aren't used to eating a lot of fiber, you may have gas, bloating, or loose stools after you eat shirataki noodles. Usually, as you transition to a higher-fiber diet, these symptoms will improve.
Digestive system blockage. Some people who have taken glucomannan as a supplement in tablet form have had blockages in their digestive systems. This happens because of how glucomannan swells when it absorbs liquid, such as digestive juices. You shouldn't have this issue with shirataki noodles because they already contain water.
Blood sugar drops. If you take diabetes medications to lower your blood sugar, talk to your doctor before you add lots of shirataki noodles to your diet. This could cause your blood sugar to get too low.
Slow digestion. Also check in with your doctor if you take weight loss drugs. These drugs slow down your digestion, and eating lots of shirataki noodles could slow it down even further. This could cause serious constipation and other problems with digestion.
Nutritional deficiencies. Take care not to let shirataki noodles take the place of other healthful foods in your diet. They have very little nutritional value, so overdoing them could leave you short of the vitamins, minerals, and other nutrients your body needs.
Where to Buy Shirataki Noodles
You can find ready-to-eat water-packed shirataki noodles in the refrigerated foods section of many major grocery stores (often near the tofu). They're also available at Asian markets, online, and at natural food stores. Some merchants also sell the noodles in dried form.
They come in familiar pasta shapes, such as angel hair, fettuccini, and elbows. You can also find rice shirataki noodles, which are shaped to resemble rice.They can be used in place of rice in many dishes.
How to Prepare Shirataki Noodles
Prepare the noodles as you would any other pasta, by boiling them in water. After draining the noodles, some cooks like to dry-roast them in a pan to remove some of the water and firm them up.
Because shirataki noodles provide so little nutrition, pair them with other ingredients that pack a nutritional punch. You can substitute them for pasta in almost any recipe. They work well in Asian recipes, too. Shirataki noodle recipes often feature sauces, broths, or dressings with bold flavors. Here are some ideas to try:
- Serve curry with shirataki noodles instead of rice for a lower-calorie dish.
- Add them to classic miso soup.
- Top them with puttanesca sauce.
- Make a cold "pasta" salad with veggies, noodles, and your favorite dressing.
- Serve fish on a bed of shirataki noodles tossed with pesto.
- Use them to make a healthy bowl with shredded carrots, red bell peppers, and edamame.
- Substitute them for the rice noodles normally used in pho or pad thai.
Takeaways
Shirataki noodles are made with a type of fiber that comes from the Asian konjac plant. They have lots of healthy soluble fiber and few calories or other nutrients. They're suitable for many restrictive diets and may help with digestion, cholesterol, blood sugar, and weight loss.
Shirataki Noodle FAQs
Is it safe to eat shirataki every day?
Unless you take weight loss drugs or medications to lower your blood sugar, it's probably safe for you to eat moderate amounts of shirataki noodles daily. But because they have little nutritional value, make sure your diet includes plenty of other nutrient-dense foods.
If you take diabetes or anti-obesity drugs, ask your doctor how much of these noodles you should eat.
Are shirataki noodles healthy?
Shirataki noodles contain almost none of the healthy substances your body needs from food, such as protein, calories, vitamins, and minerals. But the soluble fiber found in them can aid digestion and may help keep your blood sugar and cholesterol at healthy levels. They may also help with weight loss and are safe for many people with food allergies or intolerances.
Are shirataki noodles gluten-free?
Shirataki noodles contain no wheat or gluten. They're made from the root of the konjac plant, sometimes called the elephant yam.
How can I make shirataki noodles taste good?
These noodles are almost flavorless, so they take on the taste of whatever you prepare them with. Try cooking them with your favorite sauce or broth or tossing them with a flavorful dressing. When you use shirataki noodles packed in water, rinse them before you prepare them to get rid of any fishy taste.
What is shirataki rice?
Like shirataki noodles, shirataki rice is made from glucomannan flour that comes from the root of the konjac plant. But instead of forming it into noodles, manufacturers cut it into rice-like shapes.
