Shirataki Noodles

I love Shirataki!!  If you don’t now, you just might soon…

Shirataki is my “pasta substitute.” I eat it alllllll of the time. Now, if I knew about Shirataki a year ago, I would probably be skinny by now and not FAT! It’s like a slightly tougher Ramen Noodle. It is extremely filling and you do not have to eat very much to get full. Best part…..IT’S CHEAP!!! (You can get a 16oz bag at your local Japanese Grocery store for $2 ….do NOT buy online if you do not have to, you will pay significantly more under the newest American marketing hype of it being a “miracle noodle.” Miracle nothing, just go to the grocery store.)

I will be posting Shirataki recipes soon….some of my absolute faves!

Here is some information on it that I have gathered about it on the web that is much more eloquently and accurately worded than I can deliver:

Shirataki (shee-rah-TAH-kee) noodles are thin, low carb, chewy, and translucent traditional Japanese noodles. They are also sometimes called konnyaku noodles. Shirataki noodles are thinner than wheat noodles, do not break as easily, and have a different texture. They are mostly composed of a dietary fiber called glucomannan and contain very few calories and carbohydrates (sometimes even zero). They do not have much flavor by themselves, but absorb flavors well from other ingredients you can combine them with. Shirataki noodles are made from Konjac flour, which comes from the roots of the yam-like Konjac plant grown in Japan and China.

Shirataki noodles are packaged “wet”, that is, you purchase them pre-packaged in liquid, and they are ready-to-eat out of the package. You can prepare them by boiling them briefly or running them under hot water, then combining them with other dishes, or adding things like tofu, garlic, spinach, or soy sauce to enhance the flavor.

What is glucomannan?

Glucomannan is a water-soluble dietary fiber made from the roots of the Asian Konjac plant. Glucomannan makes up the majority of substance in shirataki noodles. Eating lots of dietary fiber, which is found only in plant foods (such as whole grains, fruits, vegetables, beans, seeds and nuts) has been proven to have many health benefits.

For example, water-soluble dietary fiber helps decrease blood cholesterol levels. Blood cholesterol levels below 200 mg/dl have been associated with a reduced risk of coronary heart disease. The body gets rid of cholesterol through excretion of bile acids, and since water-soluble fiber binds bile acids, there is evidence that suggests a high-fiber diet results in increased excretion of cholesterol. Diets such as the South Beach Diet are also effective at reducing cholesterol levels while helping you to lose weight.

Fiber may also be beneficial in treating or preventing constipation, hemorrhoids, and diverticulosis (where pouches of the intestinal wall become inflamed and painful). Some research has also linked a high-fiber diet to a reduced risk of colon cancer. The FDA publishes claims outlining this evidence:

• Diets low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors.
• Diets low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer.
• Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, may reduce the risk of coronary heart disease.
• Diets low in fat and rich in fruits and vegetables, which are low-fat foods and may contain fiber or vitamin A (as beta-carotene) and vitamin C, may reduce the risk of some cancers.

How can they help me lose weight?

In addition to the numerous health benefits, eating lots of fiber-rich foods (like shirataki noodles) can help you lose weight. Fiber itself has no calories and is passed through your digestive system intact. However, because fiber absorbs water, it provides a “full” feeling. For example, eating an apple (which is rich in fiber) is more filling than drinking 4 ounces of apple juice, even though both forms contain an identical number of calories. Foods high in fiber also often require more chewing, which makes it more difficult for you to consume a large number of calories in a short period of time.

As an alternative to eating shirataki noodles, glucomannan is also sold in capsule form as a dietary supplement. Some evidence suggests that glucomannan in capsule form may help weight loss, since it absorb a lot of water and occupies space in your stomach, which leads to a feeling of being full. In one study, where obese adults were given one gram of glucomannan with a cup of water one hour before each meal for eight weeks, average weight loss was reported to be 5.5 pounds (reference). In other study, healthy men were given 3.9 grams of glucomannan daily for four weeks, which resulted in decreased total cholesterol, systolic blood pressure, low-density lipoprotein and triglycerides (reference).

Where do I find shirataki noodles?

Many Asian food stores and natural food stores also carry shirataki noodles. A growing number of local grocery stores now carry them, often near the refrigerated bagged salad greens or tofu.

How do I cook shirataki noodles?

Cooking shirataki noodles by themselves is relatively straightforward. Since shirataki noodles are packaged pre-cooked, you simply heat them up and enjoy. The liquid that shirataki noodles are packaged in has a slight fishy/seafood smell to it, so it’s recommended that you run the noodles under water for a couple of minutes before you eat them. To add flavor, you can add:

• Salt
• Soy sauce
• Garlic powder or garlic cloves
• Tofu
• Spaghetti sauce
• Vegetables

SHIRATAKI QUESTIONS AND ANSWERS:

Q: What is the difference between shirataki and Miracle Noodles?

There’s actually no difference! Miracle Noodles are a brand of shirataki, although they don’t advertise themselves as being shirataki. Here are the ingredients of miracle noodles, directly from the package:

Water, glucomannan (soluble fiber), calcium additive

And here are the ingredients from Shirakiku brand shirataki:

Purified water, yam flour, and calcium hydroxide

They’re actually identical! The key ingredient is Glucomannan, a fiber specifically from the Konjac plant. Glucomannan as an ingredient can be written in several different ways, which can make it a bit confusing to identify.

Q: What exactly is shirataki?

Shirataki is a food that originated in Japan around A.D. 531. The name itself in Japanese means “white waterfall,” which comes from its appearance. It’s made of about 97% water, and the 3% is a special dietary fiber called Glucomannan. It also contains trace amounts of protein, starch, and minerals like calcium. As such, it is a zero calorie food.

Q: How is shirataki made?

A liquid form of Konjac (i.e. Glucomannan) is poured through a strainer will holes directly into hot water containing a high concentration of lime (a.k.a. calcium). The lime causes the Konjac to solidify, creating the noodle-like strands known as shirataki!

Alternatively, shirataki is sometimes created first as blocks (called “ita konnyaku” in Japan, meaning “slab Konjac”) and then cut into strands afterwards.

It’s from this process that shirataki contains calcium. In the ingredients, you might see it listed as calcium hydroxide, calcium additive, hydrated lime… it’s all the same thing!

In its purest form, shirataki is white.

Q: What is Glucomannan?

The ingredient that makes shirataki unique is the Glucomannan dietary fiber, but what is it? It’s a fiber derived specifically from the corm of the Konjac plant (called “konnyaku” in Japan), also known as the Devil’s Tongue plant, or the Voodoo Lily. Pretty much all of the Glucomannan currently used around the world is extracted from these plants, so generally speaking: Konjac = Glucomannan.

Q: What’s a Konjac Corm?

A corm is a little different, but similar to a tuber, which are both basically roots that store energy and water for the plant. A well known tuber is the potato, and the Konjac corm actually looks similar to a potato.  The Konjac corm itself actually has some other names as well. In English, it is also called the Konnyaku Potato, or the Elephant Yam (even though it is neither a potato nor a yam). In Chinese, it’s known as “moyu”, which means “Demon’s Taro.” (A taro is a different kind of edible corm.) The “yam flour” name for Glucomannan in the Shirakiku brand shirataki comes from the midst of all this confusion.

Q: And Glucomannan Comes from the Konjac Corm?

Yes. A fresh Konjac corm is about 87% water. Of the remaining dry matter, about 70% is Glucomannan fiber, and 30% is starch. The corms are cut up, dried, and then milled into a powder. The powder is then used as is, or used to create shirataki.

Q: What is black Shirataki?

Black shirataki (looks more brown than black) is made with a bit of sea vegetable powder mixed into the konjac powder, which gives it its black quality. Despite the addition of the sea vegetable powder, however, there is very little difference in actual taste.

The primary reason for doing this is to make it look more like konnyaku (a traditional Japanese food made of exactly the same ingredients, except in the form of a block, and traditionally containing the sea vegetable powder).

However, the other reason is because it slightly improves the texture of the shirataki. Think of it as an “al dente” version of shirataki, though the difference isn’t quite as noticeable.

That said, the added texture also helps the shirataki hold sauces better, which  factors into a more delicious meal!

Q: What is brown Shirataki?

Brown shirataki (a lighter brown color than the black) is made using freshly ground Konjac tubers (same type of vegetable as a potato).

As a result, part of the Konjac skin is mixed into the shirataki, which gives it a browner color and improved texture, similar to black shirataki. There is also a slight increase of the “shirataki smell” due to the Konjac skin, but there is otherwise no difference in taste.

This is based on the original manufacturing process of konnyaku in Japan when it was first created.

Q: What is white Shirataki?

Shirataki made from pure konjac flour is naturally white. This is the most common form of shirataki, and has the most neutral taste (basically tasteless).

The texture is very smooth. It’s also the original form of shirataki, and where the name comes from (which means white waterfall)

Q: Does Shirataki need to be refrigerated?

Although shirataki is almost found to be refrigerated in supermarkets, refrigeration is actually unnecessary while the shirataki is sealed in its package. It should be kept in a cool area away from sunlight to maximize its shelf life. When opened, the shirataki package should be sealed with the liquid or water, and then refrigerated. Without the liquid, it will dry quickly.

Q: What is the shelf life of Shirataki?

Regular shirataki products are usually marked with expiration dates of 180 days, while shirataki products that have added flavoring are marked at 90 days. However, if stored properly, the shirataki can usually last up to 6 months, and even up to a year in its original packaging. Once opened, you should look to finish it within a week.

Q: Will Shirataki go stale?

When shirataki starts to get old, it begins to lose some of its ability to retain water, and will slightly shrink and get harder. In this condition, the shirataki is still perfectly edible, and some even prefer it like this, but as a salable product is loses value.

Q: What happens to Shirataki when it expires?

Upon expiration, shirataki will go through two major changes. First, it will start to smell, and it will smell really bad. Second, the shirataki will start to dissolve into a mush. If you notice either of these, do not eat the shirataki and discard it.

Q: Does Shirataki require cooking?

Shirataki actually requires no cooking! So it can simply be drained, and then eaten.

Cooking Tip:

Try boiling the shirataki in the spaghetti sauce as you heat it in a pot! Shirataki is great at absorbing flavors of anything it’s cooked with, and will take on the flavor of the sauce.

This method also completely gets rid of the “shirataki smell” if it bothers you (see below).

Q: Is there anything I can do about the smell?

The faint “shirataki smell” comes from the Konjac plant which it’s made from, and becomes noticeable from being sealed in a package (the smell is unnoticeable in fresh shirataki).

For those who don’t like the smell, shirataki is traditionally brought to a boil in fresh water to get rid of it. This works because shirataki contains a large volume of water in it, which holds the “shirataki smell.”

Boiling helps replace the water content, which is also why it absorbs flavors so well.

Q: What are some ways to prepare Shirataki?

In Western cultures, shirataki has been advertised as a replacement for pasta, and so people will often just pour spaghetti sauce over it and eat!

Stir-frying with meats or vegetables is also a great way to prepare the shirataki.

Q: Why is shirataki popular as a diet food?

Has ZERO Calories and it keeps you full. Shirataki is about 97% water and 3% fiber, so no wonder. That means you can actually replace foods in your current diet rather than removing them altogether. That’s a deal if you can diet without always feeling hungry. The keeps you full part comes from its low glycemic index rating and the benefits of Glucomannan fiber.

(Actually, shirataki having zero Calories is false, but we put that in since that’s how shirataki is usually advertised. By carefully manipulating the nutrition facts label and rounding some numbers down, shirataki can be listed as zero calories.

However, it’s not far from the truth. 100g (3.5oz) of shirataki has somewhere around 3-6 Calories. The calories come from the amount of starch in the Konjac corm.)

Easily replaces carbs in your existing diet. Because of shirataki’s pasta-like shape, you can actually use it as a direct replacement for pasta and it still tastes great!

There is even shirataki made in the form of rice, so shirataki is a great alternative to people who are used to eating rice as well! We don’t currently stock this shape at JapanFoodSource, but let us know if you’re interested.

A low glycemic index food (rating of 24). Generally speaking, the glycemic index (GI) of a food shows how much it will affect your blood sugar and insulin levels. In simple terms for your average dieter, the lower the rating, the less you’re going to get hunger cravings throughout the day, and vice versa.

Shirataki is VERY low on the index, which is part of how it keeps you feeling full for a long time even though it has zero calories (the other part is the Glucomannan fiber). This is especially in comparison to many staple carbohydrates like rice, bread, and pasta. You can find more information about the glycemic index at www.glycemicindex.com.

An all-natural food. Shirataki has been produced and eaten since A.D. 531, and the process hasn’t changed ever since. There are no unknown chemical ingredients you need to worry about.

Q: What are the health benefits to Glucomannan?

No calories. As with all dietary fibers, Glucomannan is something that the human body finds extremely hard to digest, thus it simply passes through the body

Keeps you feeling full. Glucomannan fiber actually expands 30-50 times its original size in our digestive systems after absorbing water. Not only does this make the body feel full, but because it expands so much it takes longer to pass through the body, it keeps it feeling full for that much longer.

Cleans out the intestines. Also due to Glucomannan’s expansion in the digestive system, it pretty much cleans it out as it passes through, detoxifying the body. It’s for this reason that Konjac products like shirataki and ita konnyaku have traditionally been called “i-no-houki”, which means “broom of the stomach.”

Lowers bad cholesterol, helps prevent diabetes, and high blood pressure. This is a bit too technical for me to get into here, but there are studies that show how Glucomannan helps in these ways. Searching online should yield some great results!

Q: Are there any risks to eating shirataki/Glucomannan?

Like anything that is consumed in overly high amounts, there are some risks. Fortunately, with shirataki they’re pretty easy to notice and prevent.

High consumption may lead to diarrhea, bloating, and flatulence (passing gas, or farting). If you notice these symptoms, just cut back a bit and you should be fine. It’s also worth it to note that you might experience these symptoms in the beginning simply because your body is not used to Glucomannan. So just start by replacing maybe just a meal a day at first with shirataki, and then gradually increasing the amount over time.

As a soluble fiber, Glucomannan may also bind with certain nutrients and reduce the absorption of them. So if you’re consuming a lot of it on a normal basis, it might be best to take daily multivitamins to supplement it!