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If you’ve just started on your keto or low-carb journey, you know it doesn’t take long before you hit a bit of a road block when it comes to craving a noodle or rice dish of some sort. But yes, especially you Asians peeps out there who were worried, there is a solution with shirataki noodles!
I first heard about shirataki noodles the first day my husband and I met with our naturopath and clinical nutritionist in January 2018. He immediately told me about using these water-bagged noodles as a replacement in the Asian dishes we love so much. And then, well, I guess you could say the rest is history for me and this road block, given that it did take some time to get used to this keto-friendly replacement.
The texture of the noodles isn’t anything like an Asian rice noodle, a grain of rice or any other type of pasta noodle made of grains. It does have a little bit of a rubbery texture and not much flavor. And, upon opening up a bag from some brands, it can have an off-putting smell to them. But that doesn’t mean they’re bad. They just need to be drained and then cooked properly, which I’ll go into a little later. However, after having used them quite a bit, transforming several of my favorite Asian dishes on keto, I think one needs to emphasize flavors with use of quality spices in whatever you’re cooking. That’s pretty easy to do with Asian or any other cooking, right?
Origin of Shirataki Noodles
“Shirataki,” is taken from the Japanese word for “white waterfall.” It is made from glucomannan, a soluble fiber from root of the konnyaku (konjac yam) plant that grows in Japan, Southeast Asia, and China. Unbeknownst to me, but the Japanese have been using this white noodle for nearly two thousand years. No wonder many of those traditional Asian women are so slim!
Shirataki is also name of the noodle, as used in Eastern Japan, which corresponds to the type of manufacturing method used to create the shape of the noodle. This process composes of forcing the konnyaku through small holes. The other name, Ito Konnyaku, is used in Western Japan and comes from cutting the root plant into threads. (1)
Benefits of Soluble Fiber
And just so you remember, soluble fiber is good for our gut health and provides us with other benefits. According to popular online health source Healthline.com, in a June 2017 article entitled “Good Fiber, Bad Fiber–How The Different Types Affect You”, it is said soluble fiber reduces blood sugar spikes and has metabolic health benefits. (2)
Soluble fiber, such as the glucomannan found in shirataki noodles, is found to:
— Aid in digestion (i.e., constipation);
— Improve weight loss;
— Help us feel full;
— Feed our good gut bacteria;
— Lower cholesterol and blood sugar; and
— Reduce the risk for heart disease. (2, 3)
While shirataki noodles do tend to provide more health benefits than side effects, which may include for some flatulence, bloating, digestive upset and other symptoms, it is recommended that one ease into introducing this type of fiber into your diet, especially if you are not accustomed to it.
Compare Shirataki Noodles to Traditional Grain-Based Noodles & Pasta
Many shirataki noodle brands have very low calories and just as many carbs as there are fiber in each serving, which often makes them a zero net-carb food. (Do note that not all brands contain the same ingredients so it is good to insure there are no unnecessary fillers or additives.) To give you an idea on how the carb and calorie counts differ between traditional grain-based noodles/pasta and the shirataki noodle replacements, take a look at the two tables below. The difference is huge!
| Traditional Grain-Based Noodles & Pasta | Net Carbs | Calories |
|---|---|---|
| Vermicelli noodles | 45 | 16 cal / 50g |
| White jasmine rice | 36 | 160 cal / 45g (dry) |
| Pad tai noodles | 44 | 200 cal / 45g |
| Lo mein noodles | 40 | 204 cal / 57g (dry) |
| Japanese soba ramen noodles | 33 | 190 cal / 56g (dry) |
| Organic sun-dried Maftoul couscous | 39 | 167 cal / 50g |
| Gluten-free corn pasta | 44 | 200 cal / 56g (dry) |
General net carb and calorie information for the above grain noodles were retrieved from igourmet.com.
Many of the larger shirataki noodle brands often offer a variety of noodle types to select from, from angel hair, macaroni and spaghetti, to those that resemble rice. The variety type does not change the price you pay per bag, thankfully. Although, you will find the price of these noodles vary widely, depending on where you shop. In the larger grocery stores some of the well-known brands can range from $2.79 per bag to about $3.25 per bag.
I recommend comparing the per ounce cost per bag, which is usually found on most grocery store shelf labels, when shopping in the stores. Otherwise, I find the best pricing available shopping online, using Amazon’s Subscribe & Save feature, as well as member-based Thrive Market‘s Autoship & Save program. To give you a price comparison, see the table below.
| Shirataki Noodle Brands | Net Carbs | Calories Per Serving | Cost per Ounce |
|---|---|---|---|
| Miracle Noodle (rice) | 0 | 10 cal / 3 oz | $.31 |
| Miracle Noodle, Organic (rice) | 0 | 10 cal / 3 oz | $.30* |
| Skinny Noodles (spaghetti) | 0 | 10 cal / 4 oz | $.42* |
| Thrive Market (Macaroni) | 0 | 10 cal / 3.5 oz | $.26* |
| Skinny Pasta (fettuccine) | 0 | 10 cal / 3.5 oz | $.42 |
| Well Lean, Organic (fettuccine) | 0 | 5 cal / 3.5 oz | $.42* |
*Greater savings can be utilized by using Amazon’s free Subscribe & Save program or Thrive Market’s Autoship & Save program. Although Thrive Market does require an annual membership of $59.95 per year or a pay-by-month membership of $9.95 per month, they offer free shipping on your first order over $25 and up to a $20 credit when you become a new member.
Cooking Tips for Using Shirataki Noodles
Okay, so I admit, when I first began using shirataki rice noodles, I just mixed half the rice I would normally eat with a meal with some precooked shirataki rice. (I had a really hard time giving up rice!) And that’s actually a great way to transition into going grain free, if you’re just eating low carb and don’t need to be on a strict keto diet. Then, as I became more strict with eating keto, I removed all grains entirely and continued to find ways to make using shirataki noodles even easier. Some of the recommendations below are included on some packaging for product preparation and not on others.
Tip #1: When you’re done preparing these noodles as instructed on the packaging, throw them back into the pot you cooked them in, and burn off the excess water. They’ll shrink some and actually lose a little bit of their rubbery texture.
Tip #2: Allow them to sit in your sauces a bit to absorb some of the flavor of your stir fry or Italian dishes. Because shirataki noodles don’t have much of a flavor of their own, be sure you add these into your sauces earlier than later so that they become a more tasty component of each dish you use them in. Their water-absorbing nature as a fiber will soak up the flavor of whatever you’re eating.
All in all, if you’re looking to make eating a low-carb or ketogenic diet part of a healthy, sustainable lifestyle habit, it’s worth giving these rice/noodle replacements a try.
Sources
1. Chen, N. H. (n.d.). Shirataki Noodles. Retrieved May 11, 2020, from https://www.justonecookbook.com/shirataki-noodles/.
2. Leech, M. J. S. (2017, June 4). Good Fiber, Bad Fiber – How The Different Types Affect You. Retrieved May 11, 2020, from https://www.healthline.com/nutrition/different-types-of-fiber.
3. Price, A. (2017, August 17). Glucomannan: A Super Fiber for Weight Loss & More?! Retrieved May 11, 2020, from https://draxe.com/nutrition/glucomannan/
