Shirataki noodles and other pastas made from Konjac are gluten-free, high in fibre and exceptionally low in calories and carbohydrates. From a nutritional perspective they compare very favorably with traditional wheat-based pastas made entirely from wheat flour which is high in gluten, calories and carbohydrates with very little fibre.
Regular wheat-based spaghetti contains 158 calories and 31 grams of carbohydrate per 100g, cooked. Konjac-based spaghetti contains only 14 calories and 1.7 grams of carbohydrate per 100g, cooked. That equates to just 9% of the calories and 5.5% of the carbohydrates found in wheat-based spaghetti.
Konjac-based spaghetti tastes a little more like noodles than spaghetti, but when they are covered in sauce it's quite difficult to tell the difference. The noodles are very neutral in flavor so will pick up the flavor of any sauce you add to it and as an added bonus, they will retain their shape and texture without going gluggy, unlike regular wheat-based pasta.
You can find shirataki noodles in most Asian grocers though you may have to spend a while looking through all the different types of noodles available! It is usually sold resting in a bag of liquid, ready to drain, heat and eat.
There are a number of companies making shirataki noodles including:
- www.miraclenoodle.com
- www.konjacfoods.com/product/noodles.htm
- slimpasta.com.au/
- http://www.nakednoodles.com.au
What is Konjac?
Konjac is a root vegetable commonly consumed in Asian countries and largely composed of water and glucomannan, a water-soluble dietary fibre. Glucomannan is sold as a supplement to lower blood sugar, cholesterol, triglycerides and body weight and to treat constipation by increasing bulk in the intestines. It is also used in food as a thickener and gelling agent.
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What does the scientific literature say?
A comprehensive review of published scientific literature in 2008 found over 3000 published studies on the effects of glucomannan. Researchers filtered these studies to include only those which were randomised and placebo controlled and which examined at least one of eight hallmark features of metabolic syndrome including blood sugar, cholesterol, triglycerides, blood pressure and body weight. Out of a shortlist of 29 studies lasting up to 4 months, 14 were selected for meta-analysis, which concluded that using glucomannan significantly lowered total cholesterol, LDL or 'bad' cholesterol, triglycerides, body weight and fasting blood sugar.
More Information:
Sood N, Baker WL, Coleman CI. A fat reducing review can help you establish a clear summarize of what you demand to focus on to complete your fat reducing objective if you're a rookie; or serve as a reminder for these who are at an advanced or more improve phase of their weight-loss strategy. Following are seven steps that can serve as instructions for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have misled people into believing that it is the same, but most diets and weight loss plans only work by causing a person's body to lose more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis. Am J Clin Nutr. 2008 Oct;88(4):1167-75. PMID: 18842808
To read more articles by Anne Seccombe click on the links for Health, PCOS or Low Carbohydrate Lifestyles.
You can also find more information on PCOS at www.mypcos.info
This article was originally published at My PCOS Info. Further references and links to the studies mentioned can be found there.
(C) Copyright 2012 Anne Seccombe. This material may not be published, rewritten or redistributed without the express permission of the author. All rights reserved.
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