Shirataki Noodles for Keto: Nutrition & Benefits

Simply since you’re gluten-free, keto or grain-free doesn’t imply pasta is off the desk. Meet shirataki noodles, the zero-calorie, low-carb noodle that’s about to vary your life.

Widespread in Japanese delicacies for hundreds of years, they’re exploding on the well being meals scene as a keto-friendly pasta various, and with good cause—they include practically zero carbs and fulfill cravings with out the same old spike and crash.

Shirataki noodles are keto-approved, vegan and naturally gluten-free. Learn on to study extra about these “miracle” noodles, together with diet, advantages and the place to purchase them.

What are shirataki noodles?

Shirataki noodles on plateWhat are shirataki noodles comprised of? This keto-friendly meals is created utilizing the Japanese konjac yam (also referred to as satan’s tongue or elephant yam). These translucent, gelatinous noodles consist virtually totally of water and glucomannan fiber (a viscous, soluble dietary fiber). This implies they’re virtually calorie- and carb-free, so you possibly can completely take pleasure in shirataki noodles on keto.

Not like different low-carb pasta choices, like spaghetti squash or zoodles (what the cool children name spiralized zucchini), shirataki noodles take only a few minutes to prep, straight out of the bag.

Shirataki noodles are chewy and really feel extremely just like rice noodles. They take in no matter flavors you prepare dinner them with, making them a wonderful base for a wide range of keto pasta dishes.

Different names for shirataki noodles

Trending: What are the benefits of shirataki noodles?

Don’t be shocked if you happen to see shirataki noodles referred to by completely different names. If any of the next phrases are used, relaxation assured we’re speaking about shirataki:

  • Ito konnyaku
  • Konjac yam noodles
  • Miracle noodles
  • Satan’s tongue noodles

The right way to prepare dinner shirataki noodles

Noodle dish with vegetablesWhereas zoodling your veggies could make for scrumptious, nutrient-dense pasta, some days you simply need the benefit of tossing some noodles in a pan, able to go. In the event you’re questioning tips on how to make shirataki noodles, don’t fear—they’re about as straightforward because it will get.

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When making ready these keto-friendly noodles, you’ll possible discover an odd or fishy odor while you first open your package deal of noodles. Concern not, the noodles themselves are tasteless, and a few fast however important prep work will maintain the odor:

  1. The noodles come packaged in water, so first drain and rinse them totally with clear water in a colander.
  2. Begin some water at a low boil, and toss the rinsed noodles in for simply 2-3 minutes. Rinsing and boiling the noodles will maintain the fishy scent and enhance their consistency.
  3. After that, dry roast the noodles in a pan with no oil for a few minute to warmth off the additional water and provides them extra of a standard pasta mouth-feel.
  4. While you make shirataki noodles at residence, they’ll tackle the flavour of no matter you combine them with, so have some enjoyable experimenting within the kitchen. Toss them with the sauce and toppings of your alternative. There are a ton of shirataki noodle recipes on the market that may function a place to begin so that you can develop off of.

Associated: You Can Zoodle Every part: 30 Spiralizer Recipes for Paleo & Low-Carb Pasta

Shirataki noodles diet information

Konjac yamSo far as meals labels are involved, shirataki noodle diet information are pretty simple. In any case, conventional shirataki noodles are made totally from water and fiber from the konjac yam (plus just a little lime to assist the fiber keep stable), so that you received’t have a lot to learn by way of.

This fiber is known as glucomannan, a soluble fiber that may assist increase your digestion and curb starvation. Glucomannan is offered as a well being complement, and research again its potent skill to curb starvation hormones, gasoline good intestine micro organism as a prebiotic and preserve you common.[1][2]

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The glucomannan fiber in shirataki noodles may assist weight administration and increase your cardiovascular well being by enhancing ldl cholesterol and blood sugar.[3][4]

Shirataki noodles diet data

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Whereas there are sometimes loads of carbs in noodles, shirataki have a a lot completely different dietary profile. In keeping with the USDA database, right here’s what’s in a 100-gram serving:

  • Energy: 9
  • Protein: 0g
  • Fats: 0g
  • Carbohydrates: 2.68g
  • Fiber: 2.7g
  • Sugar: 0g

Energy in “miracle” noodles

Do shirataki noodles have any dietary worth? As a result of they include solely fiber and water, they’re primarily a zero-calorie meals, making them a wonderful alternative for many weight administration diets—not simply keto.

Relying on the model, diet labels listing between 10 to twenty energy per 100-gram serving (roughly 3 to 4 ounces). Nevertheless, as a result of shirataki noodle energy are just about nonexistent, they’re just about nutrient-free, too. (In reality, they’re about 97% water).

With none of the micronutrients or phytochemicals discovered naturally in complete konjac, or different plant-based pasta, the diet content material of shirataki pasta relies upon primarily in your toppings, so make sure to complement your dish with wholesome fat, high quality meat and loads of veggies.

What about carbs?

Like energy, shirataki noodle carbs are additionally just about non-existent. A 3-ounce serving of shirataki noodles incorporates simply 2 grams of whole carbohydrates.[5] These carbohydrates are literally fiber, which your physique can’t digest. In the event you’re calculating web carbs (and try to be counting carbs on keto), meaning shirataki has 0 web carbs per serving.

Heads up for the Bulletproof Eating regimen: As shirataki noodles acquire recognition, some manufacturers are beginning to add tofu to the noodles to create a extra conventional grain-based pasta texture. Tofu is a processed type of soybeans, and soy will not be Bulletproof.

Potential unwanted side effects

Trending: The Ultimate Guide to Shirataki Noodles

Trending :   The Ultimate Guide to Shirataki Noodles

Whereas allergy points aren’t notably prevalent with shirataki noodles, there are potential unwanted side effects to consuming them. Primarily, you possibly can expertise some minor bloating and gasoline as a consequence of their fiber content material. In the event you’re not used to consuming fiber commonly, be aware that your physique might have issue digesting these low-carb noodles at first.

The place to purchase shirataki noodles

Woman walking into Whole Foods

Whereas shopping for shirataki noodles used to imply buying on-line or visiting your native Asian meals market, their rising recognition means they’re cropping up in grocery shops throughout the nation.

In the event you’re looking for these zero-carb noodles, you will discover them at quite a lot of locations, together with:

  • Walmart
  • Entire Meals
  • Regional grocery store chains
  • Amazon
  • Thrive

Shirataki noodle recipes

Low Carb Lemon Chicken Angel Hair Pasta_header

Shirataki noodles are a type of sorts of keto meals that provide the freedom to take issues in any path. Whether or not you need to replicate the flavors of your favourite pasta dish otherwise you need to attempt one thing new totally, listed below are a few of our favourite recipes which might be certain to tantalize your style buds:

  • Low-Carb Shrimp Pad Thai With Shirataki Noodles
  • Low-Carb Angel Hair Pasta With Lemon Rooster
  • Low-Carb Vegetarian Ramen
  • Keto Shrimp Scampi

For simple, scrumptious concepts on tips on how to put together these versatile noodles, take a look at our listing of keto-friendly shirataki noodle recipes, then hit the shop to take pleasure in “pasta” once more.

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