You’ve likely encountered many types of noodles. Most share similar nutritional qualities, often being starchy, which can elevate blood sugar levels. However, there’s a low-starch noodle available that may help manage glucose levels, reduce cholesterol, and provide a lighter meal option, all while satisfying your noodle cravings.
These are known as “shirataki noodles.” Despite their noodle-like appearance, they are not traditional noodles. Instead, they are a gel-like product derived from the konjac plant, a type of Asian vegetable. (Incidentally, there is growing evidence suggesting that incorporating more konjac into your diet could be beneficial.)
The dense root of the konjac plant is processed into a type of flour, which is then mixed with water to create a malleable substance. This substance is shaped into noodle forms that remain intact during cooking, making it possible to replace traditional noodles or pasta with shirataki noodles in some of your favorite dishes.
How shirataki noodles can keep blood sugar from rising too quickly
Shirataki noodles are composed almost entirely of water, resulting in just 20 calories per cup. While they lack significant nutrients and aren’t considered a functional food, each serving contains an impressive 6 grams of glucomannan fiber.
It’s the glucomannan fiber that potentially offers health benefits. Once ingested, it behaves like other soluble fibers in the digestive system. As it progresses through the stomach and intestines, it slows down food processing, leading to a gradual absorption of sugars, which helps prevent sudden blood sugar spikes.
A 2023 meta-analysis published in Nutrients examined six trials and confirmed the sugar-lowering effects of glucomannan. Participants experienced lowered sugar levels both before and two hours after meals. The study also indicated that glucomannan intake might lower total and LDL cholesterol levels.
Control cholesterol levels with food
How significant is the impact of glucomannan on cholesterol levels? A 2017 review in the American Journal of Clinical Nutrition analyzed data from 12 studies, revealing that consuming approximately 3 grams of glucomannan daily from konjac could reduce LDL cholesterol by 10%. But are shirataki noodles a healthy substitute for other noodles? Perhaps, but before making them a staple, it’s important to note some potential downsides.
Firstly, shirataki noodles provide very few calories, so they don’t offer the carbohydrate-related energy boost that other noodles and pasta do. However, if you’re often surprised by the hidden carbs in foods, you might appreciate knowing you can’t overindulge with this option.
Moreover, the high fiber content in shirataki noodles can initially cause gastric discomfort. A gradual increase in fiber intake is recommended. As clinical dietitian Grace Whitmer advised in an interview with MD Anderson Cancer Center, “I would counsel a patient to start with adding one serving of fiber-containing food at a time so that your gut bacteria have time to adjust to digesting the increase in fiber.”
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