When it comes to weight loss and gut health, the foods we choose can make a huge difference, and some unexpected options can be especially helpful. Take shirataki noodles, for instance—these low-calorie, fiber-rich noodles are made from the konjac plant and are often called “miracle noodles” because of their unique health benefits.
Not only can they help you feel full and support weight loss goals, but their high fiber content also promotes a healthy gut by acting as a prebiotic, feeding beneficial gut bacteria.
@sugarmdtiktok Foods that help reverse diabetes: Shirathaki noodles! #reversediabetes #diabeticfood original sound – SUGARMDs
Shirataki Noodles for Weight Loss
One way this food can help with fat loss is the water content. These noodles are roughly 97% water and 3% glucomannan fiber (fiber that stems from the root of konjac).
Ahmet Ergin, MD, and an endocrinologist specializing in weight loss and diabetes, says on TikTok that these noodles are “excellent” for weight loss and even diabetes because of their glucomannan from konjac. Konjac is grown in Japan and is then processed into shirataki. These can then be turned into noodles or rice.
“Glucomannan that’s present is a viscous fiber that makes you feel full and satisfied. It has been shown to lower your blood sugar levels drastically after eating it and can improve your risk factor for heart disease, diabetes, pre-diabetes, or insulin resistance,” he says.
Ergin also adds that shirataki contains only 3 grams of digestible carbs and 10 calories per serving! Sign us up!
Glucomannan also absorbs water creating a gel-like substance that aids in digestion, helps prevent constipation, and can lead to improved bowel regularity.
If you’re new to cooking with shirataki noodles, we’ve rounded up two simple recipe from TikTok that you should definitely try.
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@careesekwok LOW CARB HIGH PROTEIN THAI SHRIMP “GLASS NOODLE” STIR FRY AKA PAD WOON SEN ~300cals, 35g protein 1 packet shirataki noodles 6oz frozen shrimp, thawed 1/2 tbs oil 1 clove garlic 1/4 onion 2oz cabbage 2oz carrot 1 small tomato 1/2 tbs oyster sauce 1/2 tbs soy sauce A lil bit monkfruit sweetener Green onion to garnish #protein #highprotein #lowcarb #highvolume #volumeeating #highproteinmeals #stirfry #keto #easymeals #easyrecipes #onepanmeals #padwoonsen #thaifood #thairecipes #shiratakinoodle #caloriedeficit #lowcalorierecipe #macros #macrofriendly #ketodiet #weightloss #healthyfood original sound – Careese
Low Carb High Protein Thai Shrimp “Glass Noodle” Stir Fry
Ingredients: 1 packet shirataki noodles, 6 oz frozen shrimp thawed, 1/2 tbs oil, 1 clove garlic, 1/4 onion, 2 oz cabbage, 2 oz carrot, 1 small tomato, 1/2 tbs oyster sauce, 1/2 tbs soy sauce, a little bit of monkfruit sweetener, green onion to garnish.
@carlnganmd Cheat day noodles Prep time 20-30mins Serves 2 people Ingredients : 2 packs:Shirataki noodles 200g chicken breast ( you can add more if you want, just adjust seasoning) 2 tbsp oyster sauce 2tbsp sesame oil 3 tbsp peanut butter 2 tbsp vinegar 1tbsp sugar 4tbsp soy sauce 1 tbsp chili oil( can add more or less depending on your preference) 3tbsp garlic 4tbsp Chopped spring onion Instructions 1. Medium heat: Sauté 1tbsp garlic , once fragrant, add chicken , oyster sauce and a dash of soy sauce. Sauté chicken until cooked. 2. In the same pan, heat your neutral oil of choice, then add garlic, spring onions. Once fragrant, add peanut butter,white vinegar, sesame oil,soy sauce, chili oil. Once all ingredients are combined, add the chicken back. 3. Add shirataki noodles . 4. Enjoy Macros: One serving: 550calories 35g protein 35g carbs 24g fat #fit #fitness #gym #gymlife #fitnessmotivation #healthy #healthylifestyle vibey birds of a feather – Jordan Greenwald
Cheat day noodles
Ingredients: 2 packs shirataki noodles, 200g chicken breast (you can add more if you want; just adjust seasoning), 2 tbsp oyster sauce, 2 teaspoons sesame oil, 3 tbsp peanut butter, 2 tbsp of vinegar, 1tbsp sugar, 4 tbsp. soy sauce, 1 tbsp chili oil (you can add more or less depending on your preference), 3 tbsp garlic, 4 tbsp chopped spring onion.
