Shirataki noodles are made from glucomannan, a fiber sourced from the konjac root. With 97% water and 3% soluble fiber content, these noodles are remarkably low in calories. Originating in eastern Asia, they owe their calorie-cutting prowess to their unique composition.
Shirataki noodles are like a dream come true for many vegans and other individuals since they are gluten-free, low in carbs and calories, and don’t require a spiralizer.
In the sections below, we’ll fully understand what these noodles are made of, their nutritional profile, and their benefits.
What are Shirataki Noodles Made From?
Shirataki noodles, originating from Japan, are made from konjac yam. These noodles are made by combining konjac flour with water to form the noodle shape, followed by cooking and packaging them in water to maintain freshness.
Known for their exceptionally low calorie and carbohydrate content, they’ve gained popularity as a gluten-free and low-carb alternative to conventional pasta. These translucent, gelatinous noodles possess a subtle taste and find their place in various dishes like soups, stir-fries, salads, and pasta recipes. The term “shirataki” translates to “white waterfall” in Japanese, reflecting their appearance.
Shirataki Noodles Nutrition Facts
The ingredients used in making Shirataki Noodles contribute to its low-calorie and low-carbohydrate nature. Shirataki noodles do not contain any vitamins or minerals. They’re just water with some fiber.
A 100-gram serving of shirataki noodles contains:
- Calories: 9
- Protein: 0 g
- Total Fat: 0 g
- Saturated Fat: 0 g
- Carbohydrates: 3 g
- Total Sugars: 0 g
- Fiber: 3 g
- Sodium: 0 g
These figures are low compared to other noodles like a 100-gram serving of cooked pasta, which contains 157 calories, 31 grams of carbohydrate, 4 grams of protein, and 2 grams of fiber, or a 100-gram serving of rice noodles, which contains 107 calories, 24 grams of carbohydrates, and 1 gram of dietary fiber.
Health Benefits of Shirataki Noodles
Since Shirataki Noodles are low in calories and carbohydrate content in comparison to traditional noodles, they become a staple for individuals who are looking to reduce calories or manage their carbohydrate intake.
The noodle is ideal for people with celiac disease or gluten sensitivity since it naturally lacks gluten.
The high fiber in Shirataki Noodles contributes to good health by reducing constipation. Since it improves general bowel function, it boosts colon health and reduces the risk of hemorrhoids, diverticulitis, and colorectal cancer.
Are Shirataki Noodles Healthier than Rice Noodles?
Yes, shirataki noodles are considered healthier than rice noodles. While rice and wheat noodles are high in carbs and calories, shirataki noodles have minimal amounts of both. Shirataki noodles are composed of 97% water and 3% glucomannan fiber, making them an excellent low-carb, low-calorie option.
Do Shirataki Noodles Taste Like Pasta?
Shirataki noodles themselves don’t have a strong taste, but they can adopt the flavor of the sauce you use, similar to regular pasta. These noodles, often referred to as “miracle noodles,” are crafted from glucomannan fiber found in the konjac yam’s root.
There are also versions made from tofu. Their ability to absorb and complement various flavors makes them a versatile option for creating tasty dishes.
Why are Shirataki Noodles Packed in Water?
Shirataki noodles are packaged in water due to their name’s origin, “white waterfall,” which reflects their appearance as long white strands. This packaging technique also serves to preserve their freshness and extend their shelf life.
The noodles are immersed in an alkaline water solution, allowing them to stay shelf-stable for a period of 60 to 90 days. This ensures that they remain in optimal condition for consumption.
Do Shirataki Noodles Smell Fishy?
Yes, shirataki noodles can have a slightly fishy smell. While konjac, the main ingredient, has a neutral taste, its preparation can result in a distinctive odor that some people describe as slightly fishy. This aroma is often noticeable when cooking shirataki noodles.
Are Shirataki Noodles Good for Diabetics?
Yes, shirataki noodles can be beneficial for individuals with diabetes. The soluble fiber present in these noodles can slow down the absorption of carbohydrates by the body. This effect aids in preventing rapid blood sugar spikes, which is particularly important for individuals managing diabetes.
Glucomannan, derived from konjac flour in shirataki noodles, has been studied and shown to have positive effects on those with diabetes. Including shirataki noodles in their diet could potentially help individuals better manage their blood sugar levels.
How Long do Shirataki Noodles Last After Opening?
Shirataki noodles can last for up to 7 days after the bag has been opened. This is possible when you place the remaining unprepared portion in water in a sealed container and store it in the refrigerator.
By following this method, the shirataki noodles can last for 7 days. To maintain their quality, it’s advisable to change the water every couple of days.
How to Cook Shirataki Noodles
You already know shirataki noodles are sold packaged in water, so the first thing you do when you’re ready to cook them is to transfer the noodles to a colander and give them a good rinse.
Then, boil the noodles for about 3 minutes until they’re soft.
Remember, the type of seasoning you use will determine the outcome of your dish since shirataki noodles have a mild flavor and can absorb the flavors of the other ingredients in your dish.
The good thing about these noodles is that you can substitute them for pasta in almost any recipe.
Conclusion
Shirataki noodles are made from glucomannan, a soluble fiber that comes from konjac root. This contributes to the reason why the noodles are low in calories, low in carbs, and gluten-free.
Although it is a Japanese dish, it has now become widely enjoyed by people all over the world.