• September 22, 2021

Shirataki noodles: are they a superfood?

If you are trying to lose weight, you may have already heard of shirataki noodles. These noodles were invented by the Japanese over 2000 years ago.

Shirataki noodles are made from flour ground from the bulbous root (or corm) of the Konjac plant. This flour is known as konjac flour and it is not a carbohydrate like traditional flour. It is 100% soluble fiber that is combined in a proportion of 3% to 97% of water to create a solid gel. When left in blocks, this gel is called konnyaku. When it is formed into noodles, it is called shirataki, which means “white waterfall.” Traditional konnyaku is gray in color from the addition of seaweed to the mix.

Konnyaku and Shirataki are effectively calorie-free since the human body is unable to convert fiber into energy. Even if konjac flour were a traditional carbohydrate, a 100 gram serving of shirataki would contain only 12 calories based on the three grams of fiber it contains and the fact that one gram of carbohydrate contains four calories.

Most of the health benefits of shirataki stem from the fiber content. The American Dietetic Association recommends between 20 and 35 grams of fiber per day. The average American only consumes about 15 grams of fiber per day.

Shirataki health benefits

One serving of shirataki noodles a day;

  • Helps prevent “spikes” in blood sugar levels by stabilizing them.
  • They do not contain gluten.
  • They do not contain carbohydrates and are ideal for low carbohydrate diets such as Atkins.
  • It reduces cholesterol levels by approximately 10% and LDL (bad cholesterol) by 7.2%.
  • Reduces triglycerides by 23%.
  • Reduces systolic blood pressure by 2.5%.
  • Stimulates the immune system.
  • It reduces inflammation and helps prevent the formation of polyps in the colon.
  • Helps the absorption of vitamins and minerals.
  • Increases healthy bacteria in the colon.
  • Helps prevent colon cancer.
  • It effectively contains zero calories, making it ideal for weight loss. Compare this to an average of 210 calories per cup of traditional pasta or noodles.
  • Fiber acts as an appetite suppressant by slowing down digestion and keeping you full longer.

Disadvantages of Shirataki

  • They do not contain nutrients other than fiber.
  • Too much shirataki can lead to diarrhea.
  • Some people may find the smell of shirataki unpleasant. (Just rinse the shirataki to remove the smell.)
  • Shirataki has a jelly-like texture similar to rice noodles and some people don’t like this texture, especially if they hope to replace traditional pasta.
  • Shirataki noodles have little flavor, so they should be combined with other tasty foods.
  • Insufficient other foods at the same time as shirataki will lead to malnutrition.

Warning: In the 1960s, a Japanese writer named Soichi Ohyake was rumored to have died of malnutrition after eating nothing but konnyaku and shirataki in an effort to lose weight.

So shirataki noodles are super food. The answer is a definit no!’ The term superfood refers to foods that are highly nutritious. This clearly does not apply to shirataki noodles as the only nutrient is fiber.

However, when used in conjunction with a healthy and balanced diet, they are ideal for anyone looking to lose weight and take advantage of the health benefits they present. Therefore, it is worth including them regularly in your diet.

Leave a Reply

Your email address will not be published. Required fields are marked *