If you’re on a low-carb diet or keto diet, you’ll most likely notice the word ‘konjac’ quite often as you browse the internet for keto-friendly recipes. Ketogenic and low-carb dieters basically avoid eating rice, noodles, and most starchy and white-flour products. If you’re on a diet or are diabetic but can’t live without noodles, you can substitute your mee hoon and kuey teow with konjac noodles.
What Are Konjac Noodles?
Konjac noodles, also called Shirataki noodles or miracle noodles, are long, white, and translucent noodles. They’re made from glucomannan, a type of fiber obtained from the root of the konjac plant. Generally, konjac noodles are composed of 97% water and 3% konjac.
The Konjac plant is native to Yunnan in China and cultivated in warm subtropical to tropical East and Southeast Asia countries, including Japan, China, Vietnam, and Indonesia. Most of its carbs come from glucomannan fiber and it contains very few digestible carbs. Glucomannan has historically been used as food and medicine in Asian cultures. It is used as a dietary supplement for gut health and in the production of high-fiber flour and jellies.
Image credit – KetoJules
The popular Konnyaku jelly is made from konjac powder with added sugar, food colorings, and flavorings.
Konjac noodles are manufactured using extracted starch from konjac roots. They are manufactured into a block, known as “Konnyaku.”
Konnyaku can be eaten on its own as a meat substitute or can be created into different shapes, such as flat noodles, curly noodles, and rice grains. As konjac starch is gelatinous and clings to itself, it is ideal for forming into noodles.
These noodles are compliant with a wide range of diets, including Atkins, keto, and Weight Watchers. What’s more, they’re diabetic-friendly and generally allergy-free. Konjac noodles are a great replacement for instant noodles, spaghetti, and other wheat flour noodles. They can be cooked in similar ways that you would with instant noodles, stir-fried noodles, and added to pasta sauces.
What Do Konjac Noodles Taste Like?
They are pretty much neutral in flavor and will absorb the flavor of whatever sauce or broth you serve them with. Some brands of noodles may have a slight fishy or oceany taste, imparted from the water used in the packaging of the noodles. The texture of Konjac is slightly chewy and rubbery, which is reminiscent of the texture of jellyfish.
How To Prepare Konjac Noodles
Often, there will be instructions on the packaging on how to prepare the noodles. Konjac food items are packaged in water, making them instant wet food. After draining the water from the packaging in a colander, it is advisable to rinse the noodles under running tap water for about a minute to remove any unpleasant smell. Next, pour the Konjac noodles into a cooking pot along with any sauce, soup, or broth and heat up for around 1 minute. You can add ingredients such as vegetables, meat, and egg. Do not overcook the noodles or they will turn rubbery.
Are Konjac Noodles Healthy?
Konjac noodles are usually considered good as they are low in calories and carbohydrates and high in glucomannan (fiber). They are sometimes referred to as miracle noodles for some health reasons, such as:
1. Help in weight loss
As konjac noodles are low in calories and carbohydrates, it is a great replacement for starchy foods. Along with a healthy diet, regular exercise, controlled portion sizes, and cutting down on unhealthy carbohydrates, it is not very difficult to reach your goal weight.
An association between glucomannan supplementation and weight loss in overweight and obese adults has been found in a 2020 systematic review and meta-analysis in Obesity Medicine.
2. May lower cholesterol
Several studies have shown that glucomannan may help lower cholesterol levels. Researchers observed that glucomannan fiber prompts the liver to release cholesterol-containing bile, which the body eliminates via bowel movements
3. Can reduce blood sugar and insulin levels
Studies have confirmed that glucomannan can help lower blood sugar levels and reduce body weight and body mass index (BMI).
4. Can relieve constipation
Numerous studies have shown that glucomannan fiber has proven to be an effective treatment for constipation in both children and adults.
5. Act as a prebiotic in your gut
The fiber in konjac noodles is soluble fiber, which acts as a prebiotic or food for the friendly bacteria in your gut, thereby promoting the growth of healthy bacteria in the colon.
Potential Side Effects
The glucomannan in konjac noodles may cause mild digestive issues, such as loose stools, bloating, and flatulence in some people.
However, studies have found glucomannan to be safe at all dosages.
As glucomannan is highly absorbent, there may be risks of choking in children and adults, intestinal blockage, or throat and esophagus blockage if glucomannan expands before reaching the stomach.
Small children who are served konjac noodles must be under adult supervision to prevent the risk of choking. It is advisable to cut the noodles into smaller pieces before serving them to small children.
The Bottom Line
With zero net carbs and just a few calories, konjac noodles should be a staple in your kitchen.
Even if you’re not on a low-carb diet, konjac noodles are a healthy alternative especially if you’re concerned about your cholesterol and blood sugar levels.
Health Freak Mommy is a content writer under Headliner by Newswav, a programme where content creators get to tell their unique stories through articles and at the same time monetize their content within the Newswav app.
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