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What if I told you there was a gluten-free, zero calorie, zero carbohydrate noodle that was a great alternative to traditional pasta noodles (for those who aren’t fans of veggie noodles)?
Turns out there is and while I was skeptical at first, I’ve come to love these incredible noodles:
What are Shirataki Noodles?
As you may guess from the name, shirataki noodles originated in Japan. They are made from the Konjac root, also called White Yam or Devil’s Tongue. They have a gelatinous texture and are a good source of the dietary fiber Glucomannan.
To make the noodles, the Glucomannan fiber is extracted from the Konjac root and mixed with water and limewater. This creates a gelatinous substance called konnyaku which is made into noodle-like or rice-like substances.
The finished noodles are 97% water and 3% indigestible fiber, making it a zero calorie noodle.
These noodles have gained the nickname “Miracle Noodles,” and are completely paleo and calorie-free.
They have virtually no taste on their own but have a slight fish-like smell when packaged wet. This is due to the water they are packaged in and can be easily rinsed off.
Some versions of these noodles have added soy or other ingredients so it is important to read labels if using these noodles. They can be found both wet (like these) and dry (like these) and can be used in many dishes in place of wheat-based noodles.
Are Shirataki Noodles Healthy?
It would seem like a product like this is too good to be true, but Shirataki noodles live up to their hype.
These noodles are a high-fiber food yet have no calories and no carbohydrates. The Glucomannan fiber in the noodles is a type of viscous fiber (soluble fiber). This is similar to what is found in chia seeds why they can absorb up to 50 times their weight in water.
Prebiotics in Glucomannan Fiber
The viscous fiber in Shirataki noodles is known as a prebiotic, meaning that it is indigestible to humans. It provides no calories or nutrients to human cells, but nourishes good bacteria in the digestive system.
This fiber also moves through the digestive system slowly and offers digestive and gut health benefits.
Certain beneficial gut bacteria function by fermenting this insoluble fiber in Shirataki Noodles and other fruits and vegetables. Gut bacteria feeds on the byproducts of this fermentation. This is one of the many reasons why vegetables and fruits are so beneficial and Glucomannan fiber is another source of this viscous fiber.
As Authority Nutrition explains:
In addition, viscous fiber functions as a prebiotic. It nourishes the bacteria living in your colon, also known as the gut flora or microbiota.
In your colon, bacteria ferment fiber into short-chain fatty acids, which can fight inflammation, boost immune function and provide other health benefits (1, 2, 3).
A recent human study found that fermenting glucomannan fiber to short-chain fatty acids produces one calorie per gram (4).
Since a typical serving of shirataki noodles contains about 1–3 grams of glucomannan, it’s essentially a calorie-free, carb-free food.
Glucomannan for Weight Loss
Shirataki products and other Glucomannan containing foods are sometimes recommended for weight loss. These foods are no-calorie and high-fiber and are recommended on various types of diets.
Though the fiber itself is indigestible to humans, it feeds gut bacteria and moves through the gut slowly, leading to a longer feeling of fullness and satiety. Studies have shown that daily consumption of Glucomannan fiber can help with weight loss.
This are several potential reasons for this:
- It may reduce Ghrelin (hunger hormone) levels, especially when consumed regularly
- Glucomannan may help stabilize blood sugar levels (source)
- It may help improve cholesterol levels and ratios and may reduce LDL and Trygliceride levels (source)
- It may help improve digestion and feed beneficial gut bacteria
- It can stimulate the production of a gut hormone called peptide YY (PYY), which helps a person feel full for longer
Glucomannan as a Resistant Starch
Resistant starch is another name for a starch that doesn’t feed the human body directly but that increases fermentation in the gut and creates beneficial byproducts like butyrate (an important compounds linked to cell health).
Think of resistant starch as food for your gut bacteria because as the name suggests, it resists digestion in our guts but provides several benefits in the process.
Resistant starch may have many benefits for gut health and we aren’t consuming as much of it in modern times as we have historically.
While research has revealed the importance of probiotics and this is a booming industry of supplements, yogurts and beverages, prebiotics are also very important but not as trendy.
Glucomannan is a great source of resistant starch and an incredibly easy way to incorporate this into the diet.
The Downside of Shirataki Noodles
The one potential downside of Shirataki noodles containing Glucomannan (and other forms of resistant starch) is short term digestive discomfort.
Though Glucomannan is generally considered safe, there are some potential short term digestive side effects like bloating and discomfort. (source)
To avoid these issues, it is generally recommended to start taking Glucomannan and other forms of resistant starch slowly and work up gradually.
Additionally, because of the ability of Glucomannan to absorb a large amount of water, care should be taken not to consume it dry or without adequate water. Intestinal blockages have been reported from consuming large amounts of the dried form of this root.
It is best not to take Shirataki noodles or other Glucomannan containing foods within a couple of hours of taking medication or supplements as it may reduce absorption.
Where to Get Shirataki Noodles
These noodles and other products made from Konjac root are now available in many grocery stores and online.
I’ve tried the following types:
- Miracle Noodle Brand: Available from Amazon or at a discount from Thrive Market
- Better Than Brand: Available in Better Than Rice and Better Than Pasta
How to Use Shirataki Noodles
These noodles can be used in place of traditional pasta noodles in almost any dish, including Italian and Asian recipes. They are virtually tasteless and absorb flavors well, making them a perfect addition to stir frys, soups and pasta dishes.
Most brands come wet, or pre-hydrated in water within the package. They can technically be consumed this way, but it is recommended to drain them well and rinse under fresh water for a few minutes. This removes the slightly fishy scent that is a result of the storage in water in the package.
How to Cook For Best Texture
For best texture, I’ve found the following method helpful:
- Drain the noodles
- Rinse under cool water for 1-2 minutes
- Drop into boiling water for another 1-2 minutes to further soften and improve texture
- Drain and pat dry and place in a dry skillet over medium heat for at least 5 minutes to dry slightly
- Add to dishes or add flavors as desired at this point
The Bottom Line
These noodles can be a great gluten-free alternative to regular noodles. They require some specific preparation but take on flavors well. Shirataki Noodles can be good for weight loss and are considered a vegan, paleo and nutritious alternative to other noodles.
Have you ever used Shirataki Noodles? How do you like to prepare them?
We have the slendier brand in Austrailia & I absolutely love them. We just got the lasagne recently & they work fantastic, tastes just as good as normal lasagne. After I rinse my rice & noodles ones I stir fry them with a bit of oil, garlic soy sauce before serving with my dishes, they taste even better this way ! So great for us low carbers ??
Interesting. Paleo Mom just posted something about these noodles also. They are one of three fiber sources she says not to eat. I appreciate getting the good side from you and bad side from her to be better informed about something I had never even heard of. Thank you for all your great info. 🙂
I was going to say the same thing about the Paleo Mom article. So….who’s right? :/
Jennie, why did Paleo Mom say not to eat them?
I checked out the article and apparently the noodles may feed your bad gut bacteria as well as your good.
Oh, ok, thanks. That’s the same argument that some people have against taking prebiotics – that they might also feed the bad bacteria……..
I’ve been using them for a couple of years but I eat them on occasion. I had not thought of boiling them some more. I usually rinse them and dry them in a skillet. Then I add fatty sauces like alfredo, cheese sauce or Thai peanut sauce (all home made). I have used them with tomato sauce during family pasta night.
They don’t really hold the sauces like wheat pasta. I consider them a delivery device for fat in a ketogenic diet. They have no flavor. The texture is kind like al dente except not as chewy. I’m grateful for your research in this article. I has no idea they were resistant starch and a prebiotic. This makes them more worth eating.
If it reduces absorption of medicine and supplements, wouldn’t it also reduce absorption of critical vitamins and minerals from your food? Not to say that this would prevent eating these entirely, but maybe it becomes a treat instead of a staple.
I’ve found the texture intolerable and the constipation for days afterward to not be worth it. I definitely put these in the too good to be true category.
I had the same reaction! The texture was very off-putting and I really had trouble going to the toilet for days afterward. I’d rather just go without noodles if these are my only alternative.
great info on noodles. one comment: ghrelin was thought to be a hunger hormone but is now discovered just to be a signaler to yhe brain that food is in the stomach and to begin digestive process. i just took my certification exam for health coach and the book addressed this. i dont wanna post a link to respect your comment rules, but if you wanna look further into it, try googling it with ACE Fitness. thx!
I’m one of the small minority who cannot tolerate Konjac, even in the tiny amount I can eat (gastric sleeve) I bloat, get gripping wind pain then spend the better part of the next 24 hours with loose bowels. I have tried repeated exposure to small amounts, but the result is the same every time. It’s such a shame, because gluten free pasta or vermicelli noodles are both ultra-high carb and pretty much off the list for me if I want to continue losing weight. So Zoodles are about it for me these days 😀
I can’t do the noodles either even though I love them. I think they drop my blood sugar too much as I get ravenously hungry a few hours after eating them. It takes many hours of continuously eating to get over this intense hunger. The hunger is so bad that it will wake me in the wee hours of the morning and I will even get nausea with it. Another family member reacts the same way (minus nausea). We have tried different brands and it is the same thing.
Has anyone else experienced this?
I made mine with a high-fat cheese sauce, ham, and salad with tons of high-fat aioli (I do keto) 16 hrs ago and I am still so full, I can’t even think about eating! I came here to look for people getting too full on shirataki! Just shows how different everyone’s body is. Also I’m sure my fat content had something to do with it.
I get and stay full for hours as well. The only way I eat them is in a Pho like Asian soup with lots of green veggies. Yum. I’m hungry now lol
Oh no. I was afraid of this sort of reaction too. I do not have a sleeve or have had any bariatric surgery, but I did have intestinal surgery 15 years ago where some of my intestine had to be removed. I don’t have a “bag” or anything but one side effect is loose bowels and sometimes very urgent feeling to use the bathroom. I can’t eat chia seeds for this reason. I saw in the article it said they digest slowly so I was hoping maybe that was a good sign for me but now I wonder if I may have the same reaction as you. I want to try but maybe I will try on a weekend or Friday night when I don’t need to go anywhere on a Saturday…just in case. Zoodles I can do too, but I get tired of them at times. It’s just not the same as pasta…sigh..
Do try small amount. We are all different and who knows may be fab for you and you will never know if u don’t try. As article says nicest when we’ll rinsed and boiled for 1 – 2 mins. I love them.
I like this alternative! I’m definitely going to have to try this.
I love hear noodles! Have been eating these for almost 4 years now. I cannot do gluten. They are so easy to prepare (faster than traditional pasta) and taste lovely. I rinse them drain them and microwave for a few seconds with sauce/toppings and voila!
I’m going to have to try these!