Shirataki Noodles for Keto: Diet & Advantages

  • Shirataki noodles are a keto-friendly pasta different which can be nearly carb- and calorie-free.
  • As their reputation grows, these low-carb noodles have gotten simpler to search out. You may often purchase shirataki noodles at your native grocery retailer, Entire Meals and even Amazon or Walmart.
  • These noodles are straightforward to prep and tackle the flavors of no matter substances you select to mix them with. Strive them in certainly one of our Bulletproof-backed recipes for a scrumptious, low-carb dinner or lunch!

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.

Well-liked in Japanese delicacies for hundreds of years, they’re exploding on the well being meals scene as a keto-friendly pasta different, and with good purpose—they include almost 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 vitamin, advantages and the place to purchase them.

What are shirataki noodles?

What are shirataki noodles produced from? 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 nearly totally of water and glucomannan fiber (a viscous, soluble dietary fiber). This implies they’re virtually calorie- and carb-free, so you may completely get pleasure from 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 much like rice noodles. They take in no matter flavors you cook dinner them with, making them a superb base for a wide range of keto pasta dishes.

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Different names for shirataki noodles

Don’t be shocked in the event you 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

How you can cook dinner shirataki noodles

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

When getting ready these keto-friendly noodles, you’ll probably discover an odd or fishy odor whenever 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 odor and enhance their consistency.
  3. After that, dry roast the noodles in a pan with no oil for a couple of minute to warmth off the additional water and provides them extra of a standard pasta mouth-feel.
  4. Once you make shirataki noodles at house, 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 selection. There are a ton of shirataki noodle recipes on the market that may function a place to begin so that you can increase off of.

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

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Shirataki noodles vitamin details

Konjac yamSo far as meals labels are involved, shirataki noodle vitamin details are pretty simple. In any case, conventional shirataki noodles are made totally from water and fiber from the konjac yam (plus somewhat lime to assist the fiber keep strong), so that you received’t have a lot to learn via.

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

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

Shirataki noodles vitamin info

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 basically a zero-calorie meals, making them a superb selection for many weight administration diets—not simply keto.

Relying on the model, vitamin 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 nearly nonexistent, they’re just about nutrient-free, too. (Actually, they’re about 97% water).

With none of the micronutrients or phytochemicals discovered naturally in complete konjac, or different plant-based pasta, the vitamin content material of shirataki pasta relies upon primarily in your toppings, so remember 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 comprises simply 2 grams of complete carbohydrates.[5] These carbohydrates are literally fiber, which your physique can’t digest. In the event you’re calculating web carbs (and you need to be counting carbs on keto), meaning shirataki has 0 web carbs per serving.

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Heads up for the Bulletproof Weight loss program: As shirataki noodles achieve reputation, 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 is just not Bulletproof.

Potential unwanted side effects

Whereas allergy points aren’t significantly prevalent with shirataki noodles, there are potential unwanted side effects to consuming them. Primarily, you would expertise some minor bloating and gasoline attributable to their fiber content material. In the event you’re not used to consuming fiber frequently, be aware that your physique could have problem 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 reputation 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 a variety 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 kinds of keto meals that provide the freedom to take issues in any course. Whether or not you wish to replicate the flavors of your favourite pasta dish otherwise you wish to attempt one thing new totally, listed here are a few of our favourite recipes which can be sure to tantalize your style buds:

For simple, scrumptious concepts on the way to put together these versatile noodles, try our listing of keto-friendly shirataki noodle recipes, then hit the shop to get pleasure from “pasta” once more.

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