Zero Calorie noodles have been gaining popularity as a low calorie alternative to traditional pasta.
They do now make them in a rice shape as well, which is nice enough, but honestly I wouldn’t recommend the tube versions or other pasta shapes, the consistency is a bit more like the sort of noodles you’d get in an Asian soup so it doesn’t really work well for large shapes.
They’re also often called Shirataki or konjac noodles because they are made from glucomannan a none digestible type of fiber derived from the root of the konjac plant. The good news is though, it’s actually prebiotic making it good for your gut microbiome.
TLDR: The short answer is I couldn't be more positive about these noodles as a weight loss aid.
Top Tip: Make sure to wash them twice before eating or they will taste funky.
My Personal Experience With Zero Calorie Noodles
So, first up, it’s worth noting that I have actually used Shirataki noodles myself and did in fact find them to be particularly useful for dieting. It’s also worth noting that despite what anyone will tell you they do not taste as good as real noodles. Although if prepared correctly then they won’t be too bad at all.
I will also note, and I did not learn this immediately, that you really want to rinse them 2 or 3 times before you heat them or they will taste fishy. Skipping this step has led a few people I recommended them to saying they were awful, so I’ve made sure to put it at the beginning of the article.
Now, it’s also worth mentioning that Shirataki Noodles, often called Zero Calorie Noodles, are a very effective tool, especially if you’re having a craving for pasta or something similar. Pasta is far higher in calories than people realize, and unfortunately most people do not get portion control correct.
For context 200 calories of noodles is about the size of a woman's fist if flat against the plate, 1 cup of pasta is getting to the 350-400 mark before you add any sauce.
And both myself and my colleagues here at HLTH often come across the issue of pasta portion control, both personally and historically with patients.
In short, I am a huge proponent of Zero Calorie noodles. I’m not going to say eat them every day, but cutting 300 calories from a meal right from the offset, especially if pasta is a staple for you is enough for genuine and meaningful weight loss.
It’s also worth noting that I am a big proponent of volume eating in general, and that’s all about finding ways to increase the size of your meal whilst lowering your caloric intake, so it’s hardly a shock that zero calorie noodles are a big plus in my book.
What Are Shirataki Noodles?
Shirataki noodles originate from Japan and are made from a combination of water and glucomannan fiber.
They are produced by mixing glucomannan flour with water and lime water shaping the mixture into noodles or rice-like pieces and then boiling them.
The Benefits of Shirataki Noodles
Low in Calories (Kind of Obvious I Know)
One of the main benefits of shirataki noodles is their extremely low calorie and carbohydrate content. A typical serving of shirataki noodles which is about 112 grams, contains only 10.1.
Meaning that if you use them with a lean meat you can create an incredibly low calorie meal very easily. And it will be filling.
This makes them an excellent choice for individuals who are following a low-calorie high volume diet.
High in Viscous Fiber
Glucomannan is highly viscous meaning it doesn't just make you full when you immediately eat it, but it also absorbs water and forms a gel-like substance in the digestive system, which slows down digestion and promotes a feeling of fullness. It’s often used as a weight loss aid even in capsules or you can actually get it in a gummy form now with Angel Slimmies (read our review here)
This can be beneficial for weight management as it may help reduce calorie intake.
Now, due to the fact that glucomannan swells, do not overdo it with the portions the first few times you try it, it’s going to get a bit bigger in your stomach, this was a mistake I’ve made personally.
Blood Sugar Control
Shirataki noodles have a low glycemic index, which means they have little impact on blood sugar levels. This makes them a suitable option for individuals with diabetes or those who need to manage their blood sugar levels. The slow digestion of glucomannan in shirataki noodles helps prevent spikes in blood sugar after meals and can contribute to better glycemic control.
How to Prepare Shirataki Noodles
Preparing shirataki noodles is a straightforward process. Follow these steps to ensure they are ready to use in your favorite dishes:
- Remove the noodles from the packaging and place them in a colander or strainer.
- Rinse the noodles thoroughly under cold water to remove any odor from the packaging liquid.
- Rinse them again, trust me, you haven’t rinsed them enough!
- Boil the noodles in a pot of water for 3 minutes to improve their texture.
- Drain the noodles and pat them dry using paper towels or a clean kitchen towel.
At this point, you can choose to cook the noodles further in a dry frying pan to remove any excess moisture and enhance their texture, just don’t undo the lack of calories with a load of oil. Remember one spoon of oil is 120Kcal.
Potential Side Effects of Shirataki Noodles
Some people can experience bloating, gas, or diarrhea.
And of course if you’re overeating them this is more likely. Personally I was doubling on portions and this was a bit much, 1.5 was fine to avoid side effects, but 2 portions at once did cause me some discomfort.
If you really are overeating pasta, maybe go half and half, it’s still an improvement.
These side effects are primarily attributed to the high fiber content of the noodles and can be minimized by gradually introducing them into your diet and drinking plenty of water.
It is also important to note that shirataki noodles do not provide significant amounts of vitamins, minerals, or other essential nutrients. Therefore, it is crucial to include them as part of a balanced diet that incorporates a variety of nutrient-dense foods.
Do Shirataki Noodles Work?
The question is does low calorie and high volume eating work, and personally it is my preference when it comes to weight loss diets, it works for me and most people I recommend it to. The trick is to find things that scratch the same itch as your regular diet, but in a way that allows you to eat more for less calories. Makes things very simple.
So, if you’re looking for a quick fix, and you eat a lot of pasta, they can be a great way to drop your calorie intake without feeling too hungry.