What You Should Know About Zero Calorie Noodles And Weight Loss

Zero Calorie Noodles

Cooked egg noodles have roughly 138 calories per 100 grams. That is not a lot, but portions add up, and regular noodles are low in fiber, so they may not keep you full for long.

Shirataki noodles, often sold as zero-calorie noodles, have meager calories. They are made almost entirely of water and a fiber called glucomannan.

They can be a useful swap. Just keep expectations realistic: the evidence that glucomannan causes meaningful weight loss is weak.

Shirataki Noodles

So, what exactly are shirataki noodles?

They are long, white, translucent noodles. They are also called konjac or miracle noodles, because they are made from glucomannan, a fiber from the root of the konjac plant.

Konjac grows in eastern and southeastern Asia. "Shirataki" means "white waterfall" in Japanese, a nod to the noodles' appearance.

The noodles are made by mixing glucomannan flour with water and distilled water plus a little lime water (calcium hydroxide), which helps them hold their shape. The mixture is boiled and cut into noodles or rice-shaped pieces.

The result is about 97% water and 3% fiber, with very few digestible carbs or calories. Some versions add tofu and are sold as tofu shirataki.

Glucomannan is a viscous, soluble fiber. It absorbs a lot of water and forms a gel, which is why the noodles are so watery.

That gel slows how quickly food leaves your stomach, which can help you feel full.

Gut bacteria ferment glucomannan into short-chain fatty acids. This provides only a small number of calories, so a typical serving of the noodles is close to calorie-free.

Shirataki noodles and weight loss

Miracle noodles can help mainly by replacing higher-calorie pasta or rice. The fiber may also help you feel full.

No studies have tested shirataki noodles themselves for weight loss. The research is on glucomannan supplements, usually taken before meals.

The results are modest. A 2008 meta-analysis in The American Journal of Clinical Nutrition pooled 14 trials and found glucomannan lowered body weight by an average of only 0.79 kg (under 2 pounds) compared with control groups.

A 2015 systematic review found some evidence of short-term weight loss in adults, but no favorable effect on BMI.

So treat shirataki noodles as a low-calorie swap, not a weight loss treatment.

Shirataki noodles scandals

In 2020, TV host and jewelry expert Carol Brodie filed a federal lawsuit over Better Than Pasta, a konjac noodle product. NBC's I-Team reported that she said she was hospitalized after eating four packages.

According to the complaint, a "congealed mass of noodles" blocked her digestive tract, a type of bezoar. She said she lived on Diet Coke and soup for more than a month.

The suit named the maker, Green Spot Foods, and accused Amazon of letting the product be sold. These were allegations; the report did not describe any ruling.

Other buyers left reviews complaining of severe stomach upset, including one who described "unholy levels of gastric upset and rage."

The lesson: eat konjac noodles in normal portions, drink plenty of water, and add them to your diet gradually.

Other benefits of shirataki noodles

Blood sugar

The fiber in zero-calorie noodles slows stomach emptying, so blood sugar may rise more gradually after a meal. In the 2008 meta-analysis, glucomannan lowered fasting blood glucose by about 7 mg/dL on average.

Can reduce cholesterol

Glucomannan can lower cholesterol, likely by increasing the amount carried out in stool. The same meta-analysis found average drops of about 19 mg/dL in total cholesterol, 16 mg/dL in LDL ("bad") cholesterol and 11 mg/dL in triglycerides.

These studies used glucomannan supplements. A serving of noodles may not provide the same dose.

Side effects of glucomannan in zero-calorie diet

Glucomannan can cause bloating, gas and loose stools. Introduce it gradually and drink enough water.

Glucomannan can affect how some medications are absorbed, including diabetes drugs. If you take medication, ask your doctor or pharmacist how to space it around high-fiber meals or supplements.

How do you prepare shirataki noodles?

Shirataki noodles come packed in liquid that can smell fishy. Rinse them well under running water to reduce the smell.

Then dry-fry them in a pan for a few minutes without oil. This drives off extra water and gives them a firmer, more noodle-like texture.

Keep the other ingredients simple.

Here is a simple zero noodle recipe if you would like to prepare some:

Ingredients:

This recipe makes shirataki macaroni and cheese, so shorter noodles or shirataki rice work best.

Ingredient #1: 200 grams (7 ounces) of shirataki noodles or shirataki rice

Ingredient #2: Butter or extra virgin olive oil to grease the ramekin

Ingredient #3: 85 grams (3 ounces) of cheddar cheese, grated

Ingredient #4: A pinch of salt, to taste

Ingredient #5: 1 tablespoon of butter

Steps

This recipe takes less than half an hour.

To prepare shirataki noodle macaroni and cheese, follow the below steps:

1. Preheat your oven to 175°C (350°F).
2. Rinse the noodles well under running water to reduce the smell of the konjac root. Some smell may remain.
3. Drain the noodles properly.
4. Dry-fry them in a pan without oil or butter for 5 to 10 minutes over medium-high heat, stirring occasionally.
5. While the noodles cook, grease a ramekin (a small baking dish) with oil or butter.
6. Transfer the noodles to the ramekin, add the remaining ingredients and mix well. Bake for about 20 minutes, then serve.
7. Use shirataki noodles in place of rice or pasta in your favourite dish.

What do shirataki noodles taste like?

They have little flavor of their own and take on the flavor of sauces, such as soy-based ones. The texture is chewy and a bit rubbery.

Where can you buy zero-calorie noodles?

You can buy shirataki noodles online, at Japanese or Asian grocery stores, and at many large supermarkets.

How do you store the noodles?

Keep unopened packages in their liquid and follow the storage directions on the label.

After opening, rinse the noodles, store them in a covered container in the fridge, and use them within about 3 days. Freezing can change the texture.

In summary

Shirataki noodles are a very low-calorie substitute for pasta and regular noodles. Their fiber may help you feel full.

Glucomannan may also reduce blood sugar levels and cholesterol a little, but the weight loss evidence is weak. Eat normal portions, drink water with them, and enjoy them as one part of a balanced diet rather than a cure-all.

Sources

• Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis, The American Journal of Clinical Nutrition (PubMed)
• The effect of glucomannan on body weight in overweight or obese children and adults: a systematic review of randomized controlled trials, Nutrition (PubMed)
• I-Team: Diet Noodles Blamed for 'Unholy Levels of Gastric Upset and Rage', NBC Boston