Shirataki Noodles for Keto: Vitamin & Advantages

Shirataki noodles are a keto-friendly pasta various which are just about carb- and calorie-free.
As their reputation grows, these low-carb noodles have gotten simpler to seek out. You may often purchase shirataki noodles at your native grocery retailer, Complete 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. Attempt them in one among 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 various, and with good motive—they comprise 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 be taught extra about these “miracle” noodles, together with vitamin, advantages and the place to purchase them.

Desk of Contents

What are shirataki noodles?

What are shirataki noodles constructed 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 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 get pleasure from shirataki noodles on keto.

In contrast to different low-carb pasta choices, like spaghetti squash or zoodles (what the cool children name spiralized zucchini), shirataki noodles take just some 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.

Different names for shirataki noodles

Don’t be stunned in case you see shirataki noodles referred to by totally 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

Methods to cook dinner shirataki noodles

Whereas 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. If you happen to’re questioning the best 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 possible discover an odd or fishy odor once you first open your bundle of noodles. Concern not, the noodles themselves are tasteless, and a few fast however important prep work will care for the odor:

The noodles come packaged in water, so first drain and rinse them totally with clear water in a colander.
Begin some water at a low boil, and toss the rinsed noodles in for simply 2-3 minutes. Rinsing and boiling the noodles will care for the fishy odor and enhance their consistency.
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.
While you make shirataki noodles at dwelling, 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 broaden off of.

Associated: You Can Zoodle All the pieces: 30 Spiralizer Recipes for Paleo & Low-Carb Pasta

Shirataki noodles vitamin information

So far as meals labels are involved, shirataki noodle vitamin information are pretty simple. In spite of everything, conventional shirataki noodles are made totally from water and fiber from the konjac yam (plus a bit of lime to assist the fiber keep strong), so that you gained’t have a lot to learn by.

This fiber 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 capability to curb starvation hormones, gasoline good intestine micro organism as a prebiotic and maintain you common.^[1]^[2]

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

Shirataki noodles vitamin data

Whereas there are usually loads of carbs in noodles, shirataki have a a lot totally 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

Extra Weight-reduction plan Suggestions From Bulletproof

What Colour Is Your Pee? This Urine Chart Explains What It Means
Full Keto Meals Record: What to Eat on Keto
OMAD: Ought to You Do the One Meal a Day Weight-reduction plan?
Are Cashews Good For You?

Energy in “miracle” noodles

Do shirataki noodles have any dietary worth? As a result of they comprise solely fiber and water, they’re primarily 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 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 entire konjac, or different plant-based pasta, the vitamin content material of shirataki pasta relies upon primarily in your toppings, so be sure you 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 accommodates simply 2 grams of complete carbohydrates.^[5] These carbohydrates are literally fiber, which your physique can’t digest. If you happen to’re calculating web carbs (and you ought to be counting carbs on keto), meaning shirataki has 0 web carbs per serving.

Heads up for the Bulletproof Weight-reduction plan: As shirataki noodles acquire 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 isn’t Bulletproof.

Potential negative effects

Whereas allergy points aren’t notably prevalent with shirataki noodles, there are potential negative effects to consuming them. Primarily, you possibly can expertise some minor bloating and gasoline resulting from their fiber content material. If you happen to’re not used to consuming fiber frequently, be conscious that your physique could have issue digesting these low-carb noodles at first.

The place to purchase shirataki noodles

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

If you happen to’re looking for these zero-carb noodles, you’ll find them at quite a lot of locations, together with:

Walmart
Complete Meals
Regional grocery store chains
Amazon
Thrive

Shirataki noodle recipes

Shirataki noodles are a kind of varieties of keto meals that provide the freedom to take issues in any route. Whether or not you wish to replicate the flavors of your favourite pasta dish otherwise you wish to strive one thing new totally, listed below are a few of our favourite recipes which are sure to tantalize your style buds: