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Shirataki Noodles – Are They A Super Food?

If you’re trying to lose weight, you’ve probably heard of shirataki noodles by now. These noodles were invented by the Japanese over 2000 years ago.

Shirataki noodles are made from flour ground from the root (or corm) of the Konjac plant. This flour is known as konjac flour and is not a carbohydrate like regular flour. It is a 100% soluble fiber that combines with a ratio of 3% to 97% water to form a solid gel. When this gel is left in the block, it is called konnyaku. When formed into noodles, it is called shirataki which means ‘white waterfall’. Traditional konnyaku is a gray color from adding seaweed to the mix.

Konnyaku and Shirataki are effectively calorie-free because the human body is unable to convert fiber into energy. Although konjac flour is a traditional carbohydrate, a 100 gram serving of shirataki contains only 12 calories based on the three grams of fiber in it and the presence of one gram of carbohydrate contains four calories.

Most of the health benefits of shirataki come from its fiber content. The American Dietetic Association recommends 20-35 grams of fiber per day. The average American consumes only 15 grams of fiber per day.

Health Benefits of Shirataki

One shirataki noodle a day;

• It helps to prevent ‘spikes’ in sugar levels by stabilizing them.
• Gluten free.
• Contains no carbohydrates and is suitable for low carb diets such as Atkins.
• It reduces cholesterol levels by around 10% and LDL (bad cholesterol) by 7.2%.
• Reduces triglycerides by 23%.
• Reduces systolic blood pressure by 2.5%.
• Increases immunity.
• Reduces inflammation and helps prevent intestinal polyps.
• Helps in the absorption of vitamins and minerals.
• Increases healthy bacteria in the colon.
• Helps prevent colon cancer.
• Zero calories are effective for weight loss. Compare that to about 210 calories per cup of traditional noodles or pasta.
• Fiber slows down digestion and keeps you fuller for longer.

Shirataki deficiency

• It has zero nutrients other than fiber
• Too much shirataki can cause diarrhea.
• Some people may not like the smell of shirataki. (Simply rinse the shirataki to remove the smell).
• Shirataki has a gelatinous texture similar to rice flakes and some people do not like this type, especially if they are hoping to replace traditional noodles.
• Shirataki noodles have a little flavor and must be paired with other delicious dishes.
• Other allergies associated with shirataki include diarrhea.

Warning: In the 1960s, a Japanese writer named Soichi Ohyake reportedly died of malnutrition after eating nothing but konnyaku and shirataki to lose weight.

Likewise, shirataki noodles are a great side dish. The answer is ‘NO!’ The term super food refers to foods that are highly nutritious. Of course, this does not apply to shirataki noodles because the only nutrients are fiber.

However, when used in conjunction with a healthy and balanced diet, it is ideal for anyone looking to lose weight and take advantage of the health benefits it offers. So they deserve to be a regular part of your diet.

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