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What are shirataki noodles?
Shirataki noodles have one important ingredient: fiber. Shirataki noodles are healthy because they may help prevent colon cancer, type 2 diabetes, heart disease, constipation, breast cancer, and diverticulitis.
Some foods are healthy because of what they contain. Shirataki noodles may be healthy because of what they don't contain. They have no fat, sugar, or sodium. In fact, they have almost no nutritional value. That can be helpful if you're trying to cut calories or control blood sugar. But you'll need to eat other nutrient-rich foods to maintain good health.
Shirataki noodles have one important ingredient: fiber. Although your body can't digest fiber, it helps prevent many health problems, including:
What are shirataki noodles?
Shirataki noodles are made from the root of a plant called Amorphophallus konjac. Commonly known as konjac, voodoo lily, or elephant yam, the plant is native to eastern Asia. Its root can grow as large as 50 pounds. Food companies grind the root into flour to make shirataki noodles and other products.
People use konjac flour as a food, as a food additive, and in the practice of traditional Chinese medicine. It contains glucomannan, a type of fiber that absorbs water. Shirataki noodles are mostly water.
A serving of 4 ounces of shirataki noodles contains:
- 10 calories
- 3 grams of carbohydrates
- 3 grams of fiber (about 20% of the daily value)
- 20 milligrams of calcium (about 2% of the daily value)
How to use shirataki noodles
For stability, the makers of shirataki noodles pack them wet in an alkaline solution and refrigerate them. This gives them a smell that some people dislike. You should rinse them well before using them. Then they will have very little taste or smell. You can flavor them with sauces and condiments.
Shirataki noodles may be a good choice if you're following a certain diet or way of eating, including:
- Gluten-free or grain-free
- Sugar-free
- Low-carb
- Paleo
- Keto
Why fiber is important
Shirataki noodles are fiber rich, but why is fiber important? There are two main types of fiber, which play different roles in the body.
Fiber that does not dissolve in water is known as insoluble fiber or roughage. It keeps the digestive system working properly and prevents constipation.
The fiber in shirataki noodles is soluble fiber, and it may be even more important for health. Soluble fiber dissolves in water, making a gel that can lower cholesterol levels. It works like this: Soluble fiber binds to bile acids, causing them to be excreted from the body. The liver then takes cholesterol from the blood to make more bile acids. The result is less cholesterol in the blood.
Soluble fiber is also helpful in controlling blood sugar. It slows down digestion, so glucose enters the blood at a slower rate.
Soluble fiber and gut health
Scientists are exploring all the ways that a healthy gut impacts overall health. They refer to the microorganisms that live in the intestine as the microbiome. A healthy microbiome has both beneficial and harmful organisms. The good organisms keep the bad ones under control. Soluble fiber plays a role in that process. It acts as a prebiotic and feeds the good microorganisms.
Soluble fiber also helps to produce short-chain fatty acids (SCFAs) in the gut. Scientists know that SCFAs are good for health, but they aren't sure of all the ways they work. They know SCFAs make the gut more acidic so that bad bacteria have a hard time growing. SCFAs also boost the immune system and help regulate cholesterol and blood sugar. The soluble fiber in shirataki noodles could play a role in these functions.
Can shirataki noodles help with weight loss?
Shirataki noodles are an extremely low-calorie food choice. When substituted for regular noodles, they could help you lose weight. Since they're also a high-fiber food, they can make you feel fuller. The soluble fiber in shirataki noodles also makes your stomach empty more slowly, so you won't get hungry again as quickly.
Most people don't eat noodles every day. Even though shirataki noodles are a low-calorie choice, they may not lead to significant weight loss. If you want to lose weight, you'll need to add other strategies.
Glucomannan as a weight loss aid
The glucomannan in shirataki noodles is also available in supplement form for weight loss. The National Institutes of Health (NIH) states that glucomannan supplements have little or no effect on weight loss. They can also cause unpleasant side effects like gas, diarrhea, constipation, and abdominal discomfort. The NIH also found that glucomannan in tablet form is not safe as it can cause blockages in the esophagus.
Researchers looking at glucomannan for weight loss have gotten mixed results:
- In one study, glucomannan did not promote weight loss in a group of overweight or mildly obese individuals who were otherwise healthy.
- In an eight-week clinical trial, 20 obese subjects lost an average of around 5 pounds while taking glucomannan supplements.
- Other researchers analyzed six studies of glucomannan for weight loss. They found some loss of body weight but no improvement in body mass index.
The takeaway
If you like shirataki noodles, have them occasionally. They could help with weight loss or provide other modest health benefits. Be sure to eat other foods high in fiber and rich in nutrients.
