Are Shirataki Noodles Healthy? Benefits
and Side Effects Explained

Shirataki noodles have gained popularity across the globe, especially among those following
keto, low-carb, gluten-free, or weight-loss diets. Often referred to as “miracle noodles,” these
translucent, gelatinous noodles promise to satisfy cravings for pasta—without the carbs and
calories.
But what exactly are Shirataki noodles, and are they truly healthy? Let’s explore the science,
health benefits, and possible side effects of these trending noodles to help you decide
whether they deserve a spot on your plate.

What Are Shirataki Noodles?
Shirataki noodles are traditional Japanese noodles made from the konjac root, a plant native
to Southeast Asia. The root is rich in glucomannan, a soluble dietary fiber that forms a
gel-like substance when mixed with water.
The word "shirataki" means "white waterfall" in Japanese, which describes the noodles’
translucent appearance. They are 97% water and 3% fiber, giving them a very low calorie
and carbohydrate content—practically zero!
They are sold pre-cooked in liquid-filled pouches and can be used in stir-fries, soups, and
salads as a low-calorie noodle alternative.
Nutritional Profile (per 100g serving)

https://urbanplatter.com/products/urban-platter-shirataki-noodles-270-konjac-noodles-miracle-noodles


● Calories: 5–10 kcal
● Carbohydrates: <1g (mostly fiber)
● Protein: 0g
● Fat: 0g
● Fiber: 2–3g
● Sugar: 0g
● Gluten: None

Because they are mostly fiber and water, shirataki noodles are virtually free of digestible
carbs and fats, making them ideal for various diet plans.
Health Benefits of Shirataki Noodles
1. Low in Calories and Carbs
Shirataki noodles are incredibly low in calories and carbs, which makes them popular
among those on weight-loss or ketogenic diets. You can enjoy a large portion without
worrying about spiking your blood sugar or exceeding your daily calorie intake.
One serving can replace a bowl of pasta with less than 10 calories!
2. Promotes Satiety and Reduces Appetite
The glucomannan fiber in shirataki noodles absorbs water and expands in the stomach,
helping you feel fuller for longer. This can reduce appetite and help control portion sizes
throughout the day.
According to research, glucomannan supplementation is associated with reduced calorie
intake and weight loss over time.
3. Supports Digestive Health
As a prebiotic fiber, glucomannan feeds beneficial gut bacteria, helping maintain a healthy
microbiome. It also supports regular bowel movements, reducing constipation by adding bulk
to the stool and promoting intestinal motility.
4. Helps Regulate Blood Sugar Levels
Shirataki noodles have a very low glycemic index and don’t cause blood sugar spikes. This
makes them ideal for people with type 2 diabetes or insulin resistance. The soluble fiber
slows digestion and sugar absorption, leading to better glycemic control.
5. May Improve Cholesterol and Heart Health

Studies suggest that glucomannan can help reduce LDL (bad cholesterol) and triglyceride
levels, improving overall cardiovascular health. This makes shirataki noodles a heart-friendly
addition to your meals, especially when used to replace refined carbs.
Are There Any Side Effects?
While shirataki noodles are generally safe for most people, they may cause digestive
discomfort in some cases—especially if consumed in large amounts or introduced suddenly.
1. Bloating and Gas
Because they are high in soluble fiber, shirataki noodles can cause bloating, gas, or loose
stools for some people—particularly those who aren’t used to a high-fiber diet.
Tip: Start with a small portion and increase gradually while staying well-hydrated.
2. Texture Takes Getting Used To
Some people find shirataki noodles’ rubbery or slippery texture off-putting at first. Proper
preparation—such as rinsing, boiling briefly, and dry-roasting in a pan—can significantly
improve their consistency and ability to absorb sauces.
3. Very Low in Nutrients
While low in calories, shirataki noodles also lack essential nutrients like protein, vitamins,
and minerals. They are best used as a complement to other nutrient-rich foods, not a sole
meal replacement.
How to Prepare Shirataki Noodles Properly
Shirataki noodles come pre-packaged in water that has a slightly fishy odor due to the
konjac root. Here’s how to prep them:
1. Drain the noodles from their packaging liquid.
2. Rinse thoroughly under cold water for 1–2 minutes.
3. Boil for 2–3 minutes to improve texture.
4. Dry-roast in a pan (without oil) to remove excess moisture and help them absorb
sauces better.

You can then add them to stir-fries, curries, soups, or mix with veggies and protein for a
balanced meal.
Who Should Avoid Shirataki Noodles?
● People with digestive sensitivity may experience bloating or discomfort.

● Those with allergies to konjac root (rare but possible).
● Young children or those with swallowing difficulties should be cautious, as dry
konjac-based products can expand and pose a choking hazard.

Final Verdict: Are Shirataki Noodles Healthy?
Yes—with balance.
Shirataki noodles are a healthy, low-calorie, low-carb food that can support weight loss,
digestive health, and blood sugar regulation. However, because they lack protein and other
essential nutrients, they should be paired with vegetables, healthy fats, and proteins for a
complete, nutritious meal.
If you’re looking for a way to enjoy noodle-based dishes without the carb guilt, shirataki
noodles are a fantastic option worth trying—just be sure to prep them right and enjoy in
moderation!