Shirataki noodles have become a popular low-carb, gluten-free pasta alternative. But are they really as low in carbs as some people claim? This article provides a comprehensive look at the carb content of shirataki noodles.
What are shirataki noodles?
Shirataki noodles are long, white noodles made from the konjac yam (also called elephant yam or konjac potato). The noodles are native to Japan and have been eaten there for centuries.
Traditionally, shirataki noodles are made by mixing konjac yam flour with water and a small amount of limewater or potassium carbonate. The mixture is boiled and then shaped into noodles or rice shapes. The noodles are translucent and gelatinous in texture.
Shirataki noodles are about 97% water and 3% glucomannan fiber. Glucomannan is a water-soluble, viscous fiber that comes from the konjac yam. It acts as a thickener and emulsifier.
The konjac yam flour is what sets shirataki noodles apart from traditional pasta. Regular pasta is made from wheat flour, which is high in carbohydrates. Shirataki noodles are very low in digestible carbs and calories because of the konjac yam flour.
Shirataki noodle nutrition facts
Here is the nutrition information for a typical serving of shirataki noodles:
| Nutrient | Amount |
|---|---|
| Calories | 10 |
| Total fat | 0 g |
| Sodium | 5 mg |
| Potassium | 24 mg |
| Total carbs | 2 g |
| Fiber | 2 g |
| Sugar | 0 g |
| Protein | 0 g |
As you can see, a serving of shirataki noodles is very low in calories, fat, and digestible carbs. The 2 grams of total carbs come entirely from the glucomannan fiber in the konjac yam flour. Fiber is a type of carb but it does not raise blood sugar levels.
Shirataki noodles are low in net carbs
Net carbs refers to the number of digestible or absorbable carbs that actually impact blood sugar levels. To calculate net carbs, you subtract fiber from total carbs because fiber does not affect blood sugar.
Shirataki noodles have 2 grams of total carbs, which is entirely fiber. So the net carbs per serving come out to 0 grams.
This is why shirataki noodles are such a popular choice among low-carb, keto, and diabetic diets. They provide all the texture and bulk of regular noodles, with a tiny fraction of the carbohydrates.
Shirataki noodles affect blood sugar minimally
Several studies have confirmed that consuming shirataki noodles has a negligible effect on blood sugar and insulin levels.
In one study, people with diabetes ate a meal containing shirataki noodles or normal wheat noodles. The shirataki noodle meal resulted in a significantly smaller blood sugar rise compared to wheat noodles.
In another study, healthy men consumed shirataki noodles or bread containing an equal amount of carbohydrates. The noodles resulted in 35% lower blood sugar levels compared to the bread.
Researchers believe the delayed absorption of the glucomannan fiber is responsible for the blunted blood sugar response. Shirataki noodles do not cause spikes in blood sugar or insulin.
Comparing glycemic index
The glycemic index (GI) measures how much a food raises blood sugar. Low GI foods cause a gradual, small rise while high GI foods lead to spikes.
Shirataki noodles score extremely low on the glycemic index. The GI for shirataki noodles is estimated to be below 5.
In comparison, regular pasta scores around 50 on the glycemic index while white sugar lands at 60.
This shows that gram for gram, shirataki noodles impact blood sugar much less than regular wheat noodles or other high-carb foods.
Weight loss benefits
Thanks to their low calorie and low carb content, shirataki noodles may be helpful for weight loss.
Replacing high-carb, high-calorie meals with shirataki noodles means you can still eat a large volume of food while reducing overall carb and calorie intake.
In one study, obese individuals were assigned to consume either shirataki noodles or an equal number of calories from pretzels each day for one month. Both groups reported feeling equally full and satisfied after meals.
At the end of the study, the group eating shirataki noodles lost about 3 times more weight than the pretzel group and also had greater reductions in BMI and waist circumference.
However, some people find the gelatinous texture of shirataki noodles less appealing than traditional noodles. The noodles may need to be prepared properly to get rid of any odor and improve the texture.
Feeling full with fewer calories
Shirataki noodles can promote feelings of fullness and satisfaction due to the high fiber and water content. The glucomannan fiber delays stomach emptying and takes up space in your digestive tract.
Multiple studies show that glucomannan promotes feelings of fullness and reduces appetite, which can help with weight loss.
Moreover, shirataki noodles are over 90% water. Foods with high water content tend to be very filling.
Eating shirataki noodles means you can consume a large volume of “food” without taking in many calories. This stretches your stomach and promotes satiety on fewer calories.
Other health benefits
In addition to being low in carbs and calories, shirataki noodles offer some additional health benefits:
Prebiotic effects
The glucomannan fiber functions as a prebiotic. This means it feeds the beneficial bacteria in your gut, acting as fuel for the healthy microbiome.
Having more diverse populations of healthy gut bacteria is associated with benefits like improved immunity, lower inflammation, and better digestive health.
Reduces cholesterol and blood sugar
Glucomannan fiber has been shown to lower levels of total and LDL cholesterol. It may also help improve insulin sensitivity and reduce blood sugar levels.
Helps relieve constipation
Like other dietary fibers, glucomannan can relieve constipation by adding bulk to stools and promoting regular bowel movements.
Potential downsides
While shirataki noodles are generally safe to consume, they do come with some potential side effects to be aware of:
Digestive issues
Eating large amounts of glucomannan may cause gas, diarrhea, and abdominal discomfort for some people.
It’s best to introduce shirataki noodles gradually into your diet in small portions to see how your body responds.
Allergies
Konjac yam can cause allergic reactions in those with sensitive skin or food allergies. Stop consuming shirataki noodles if you experience hives, rashes, or face/throat swelling.
Choking hazard
When consumed dry and unprepared, shirataki noodles can pose a choking hazard. Children and those with swallowing difficulties should avoid eating dry shirataki noodles.
Mineral absorption
High intakes of glucomannan may inhibit the absorption of some minerals like calcium, iron, zinc and magnesium.
However, this is unlikely to be a concern for most people eating shirataki noodles in moderation as part of a balanced diet.
Preparing and serving shirataki noodles
Shirataki noodles require a bit of preparation to improve their taste, texture, and smell. Here are some tips:
Rinse well
Rinse the noodles very well under running water. This helps remove excess starch and the “fishy” odor characteristic of shirataki noodles.
Boil briefly
Boil the noodles for 2-3 minutes to remove any remaining odor and further improve the texture.
Dry pan-fry
Dry pan-frying shirataki noodles helps reduce excess moisture so they better absorb sauces and flavors.
Add flavor
Shirataki noodles are fairly flavorless on their own, so add seasonings like salt, pepper, garlic, or low-carb sauces to boost the flavor.
Pair with protein and veggies
For a balanced meal, enjoy shirataki noodles alongside healthy protein sources like chicken, fish, or tofu plus non-starchy veggies.
Conclusion
Shirataki noodles are an excellent low-carb pasta alternative, offering just a fraction of the digestible carbs found in regular noodles.
Thanks to the fiber-rich konjac yam flour they are made from, shirataki noodles contain only 2 grams of carbs per serving, all of which comes from fiber. Therefore, the net carbs in shirataki noodles equals zero.
Numerous studies show shirataki noodles cause minimal rises in blood sugar and insulin compared to regular pasta and other high-carb foods.
Replacing regular noodles with shirataki noodles can reduce your overall carb intake, help manage blood sugar levels, and may aid weight loss as well.
Just be sure to rinse, boil, and dry pan-fry shirataki noodles properly to remove odor and improve the texture. With the right preparation and seasonings, shirataki noodles make an excellent low-carb pasta swap.
