Shirataki noodles have been getting a lot of press lately, including on the Rachael Ray show in January 2010, with claims that they are a miracle food because they have no carbohydrates and no calories. Shirataki noodles are made almost entirely from glucomannan, a water-soluble fiber, which may also have some health benefits and drawbacks beyond having zero carbs and zero calories.
Miracle Noodles With No Carbs or Calories
Western noodles are traditionally made from starchy dough, and are high in carbohydrates. Often the main ingredient listed on packets of shirataki noodles is powdered yams, which are also starchy, so where do they lose the carbs? In fact, shirataki noodles are made from the corm of the konnyaku or konjac plant, which is sometimes called elephant yam, but which is not related to the tuber that westerners know as a yam.
Flour made from the corm of the plant is mixed with water (and sometimes lime juice and/or seaweed powder) to form slabs of ito konnyaku, which, when cut into thin strips is known as shirataki noodles (shirataki means ‘white waterfall’ in Japanese). In fact they do contain some calories, but so few they might as well be zero (it amounts to around 6 calories per kilo).
Health Benefits and Risks of Shirataki Noodles
Shirataki noodles are made up of glucomannan, a fiber which has been used as a dietary supplement. Like most fiber, when consumed regularly it can alleviate constipation. This is particularly useful for those on low carb diets, which are often low in fiber. However it has also been shown to have other benefits.
Because it is a water soluble fiber it expands in contact with water, for example in the stomach, and can help people who eat it to feel fuller after less food. One study also showed glucomannan to alleviate elevated blood glucose levels in diabetics. However, glucomannan is not universally hailed as a risk free food.
There are some worries that shirataki noodles, which contain little or no calories, may be eaten to excess at the expense of other foods, leading to malnutrition. This risk is easily prevented with a balanced diet containing different types of complex carbohydrates.
Fruit jellies made with konnyaku, the same substance as shirataki noodles, were declared a choking hazard. Some people died while swallowing these candies whole, which obstructed their airways. This was likely due to the fact that while these jellies seemed like a traditional jelly, konnyaku does not melt, and might swell slightly when in contact with water.
The jellies are now made too large to choke on and carry a warning; however they are still banned in the USA and Canada and the European Union. This danger does not apply to shirataki noodles, because they are sliced much too thin to be a choking hazard.
What Do Shirataki Noodles Taste Like?
Shirataki noodles have little or no taste of their own, and will take on the flavor of broth or oil they are cooked in. They are usually sold in a bag packed in liquid which should be rinsed off before eating, and require very little cooking. There are some recipes for shirataki noodles here.
Shirataki noodles do not have the same texture as wheat based noodles, which may cause disappointment for those who hope to use them as an exact replacement. The texture of shirataki noodles is rubbery and firm.
If the texture is too rubbery, tofu shirataki noodles could be used as a substitute. These noodles were developed by adding tofu to lessen the rubbery texture of shirataki, while maintaining the health benefits. They are less rubbery, but do contain slightly more calories and some carbohydrates. They also have more protein, however, and would still be considered low-carb.
Shirataki noodles are a very good weight loss food and could have major benefits for diabetics, and low carb eaters. When they are used in conjunction with a proper exercise plan and healthy diet, they could be very useful in the battle to lose weight.
Rachel Sawaya - Rachel Sawaya is a freelance writer from New Zealand (who also has US citizenship), and currently lives in Auckland, the big smoke of New ...
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