What are Shirataki Noodles?

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What are Shirataki Noodles?From

Cathy Wong,

Your Guide to Alternative

Medicine.

Q: What are shirataki noodles? I've heard they're the latest diet food

but find it hard to believe that eating noodles could help with weight

loss. Isn't it counter-intuitive?

Bonnie

Chicago, Illinois

A. Although shirataki noodles have been around in Asia for quite some

time, they're becoming increasingly popular outside of Asia with people

who are trying to lose weight or who are cutting back on carbohydrates.

 

Shirataki noodles are made from the tubers of an Asian plant

(Amorphophallus konjac) called a konjac plant. The tubers are

dried and ground to make a flour which is then used to make noodles.

 

The noodles have a gelatinous consistency and have no real

flavor.

Shirataki noodles contain almost no calories, carbohydrates, fat, sugar,

protein, or gluten. Although shirataki noodles contain carbohydrates,

very little of it is digested in the small intestine.

In addition to having almost no calories or usable carbohydrates,

shirataki noodles contain a type of soluble fiber called

glucomannan.

 

When glucomannan combines with water, it can swell to up to 17 times its

original volume. When eaten, it swells in the digestive tract forming a

gel-like mass, which is believed to promote a sense of fullness and keep

food in the stomach longer.

It may work in other ways, such as reducing the amount of insulin

produced after a meal.

Three small but well-designed studies have found that glucomannan

supplements may promote weight loss, presumably by reducing hunger.

Larger studies are needed.

Fiber is also known to help lower cholesterol, improve constipation by

acting as a bulk laxative. Fiber also may help regulate blood sugar,

possibly through a delay in stomach emptying.

A small study found that glucomannan may increase the amount of

 

beneficial bacteria, such as lactobacillus acidophilus, in the

intestines.

Studies have used glucomannan supplements (3 to 5 grams a day) rather

than shirataki noodles, so most of the side effect and safety information

is for the supplements. It's not known whether shirataki noodles are

associated with the same side effects.

Side effects reported with glucomannan supplements include intestinal gas

and bloating or mild diarrhea.

People with intestinal obstruction, difficulty swallowing, and esophageal

narrowing should not use glucomannan supplements.

A few precautions to note about glucomannan supplements:

 

The tablet form should be avoided, because there have been cases of

esophageal obstruction. The tablets lodged in their throats and swelled.

 

People with diabetes should consult a doctor before using

glucomannan. Glucomannan may lower blood sugar levels, so it can

potentially cause hypoglycemia (blood sugar too low) may require

adjustment of their diabetes medication because glucomannan may lower

blood glucose levels.

Pregnant and nursing women or young children should avoid glucomannan

supplements.

Glucomannan supplements must be taken with plenty of water or it may

swell and cause an obstruction in digestive tract. Shirataki noodles come packed in liquid. They have a fishy odor that

many people find unpleasant, but it can be removed with thorough

rinsing.

The only real downsides of shirataki noodles are that it's still hard to

find and the consistency. Many people feel they are rubbery. Boiling the

noodles for two to three minutes helps soften them.

One variation on shirataki noodles that was created to more closely

simulate the taste of regular noodles is tofu shirataki noodles. The

noodles are opaque yellow-white like pasta noodles and aren't rubbery.

 

Shirataki noodles are often found in the fresh produce section of grocery

stores near the tofu or in the refrigerated section near the dairy

products.

Walsh DE, Yaghoubian V, Behforooz A. Effect of glucomannan on obese

patients: a clinical study. Int J Obes. 8.4 (1984) 289-293.

Vido L, Facchin P, Antonello I, Gobber D, Rigon F. Childhood obesity

treatment: double blinded trial on dietary fibres (glucomannan) versus

placebo. Padiatr Padol. 28.5 (1993) 133-136.

Vuksan V, Jenkins DJ, Spadafora P, Sievenpiper JL, Owen R, Vidgen E,

Brighenti F, Josse R, Leiter LA, Bruce-Thompson C. Konjac-mannan

(glucomannan) improves glycemia and other associated risk factors for

coronary heart disease in type 2 diabetes. A randomized controlled

metabolic trial. Diabetes Care. 22.6 (1999): 913-919.

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