Shirataki Noodles - Are They A Super Food?

By Julia Andersson 

If you're trying to lose weight, by now you may have heard of shirataki noodles. These noodles were invented by the Japanese over 2000 years ago.

Shirataki noodles are made from flour ground from the bulbous root (or corm) of the Konjac plant. This flour is known as konjac flour and is not a carbohydrate like traditional flour. It is 100% soluble fiber which is combined at a ratio of 3% to 97% water to create a solid gel. When left in blocks this gel is called konnyaku. When formed into noodles it is called shirataki which means 'white waterfall'. Traditional konnyaku is grey in color from the addition of seaweed to the mix.

Konnyaku and Shirataki are effectively calorie free since the human body is incapable of converting fiber into energy. Even if konjac flour were a traditional carbohydrate, a 100 gram serve of shirataki would contain only 12 calories based on the three grams of fiber it contains and the fact that one gram of carbohydrate contains four calories.

Most of the health benefits of shirataki are derived from the fiber content. The American Dietetic Association recommends 20-35 grams fiber per day. The average American only consumes around 15 grams of fiber per day.

Health Benefits of Shirataki

One serving of shirataki noodles per day;

Helps prevent 'spikes' in blood sugar levels by stabilizing them.

Are gluten free.

Are carbohydrate free and ideal for low carb diets like Atkins.

Reduces cholesterol levels by around 10% and LDL (bad cholesterol) by 7.2%.

Reduces tryglycerides by 23%.

Reduces Systolic blood pressure by 2.5%.

Boosts the immune system.

Reduces inflammation and helps prevent polyps from forming in the colon.

Aids in vitamin and mineral absorption.

Increases healthy bacteria in the colon.

Helps prevent colon cancer.

Effectively contains zero calories making it ideal for weight loss. Compare this to an average of 210 calories 

per cup of traditional pasta or noodles.

Fiber acts as an appetite suppressant by slowing digestion and keeping you full for longer.

Disadvantages of Shirataki

Contain zero nutrients other than fiber

Too much shirataki may result in diarrhoea.

Some people may find the odor of shirataki unpleasant. (Simply rinse shirataki to remove odor).

Shirataki has a gelatinous texture similar to rice noodles and some people don't like this texture, especially if 

they hope to replace traditional pasta.

Shirataki noodles have little flavor so must be combined with other tasty foods.

Insufficient other food at the same time as shirataki will result in malnutrition.

Warning: In the 1960's, a Japanese writer named Soichi Ohyake is rumored to have died of malnutrition after eating nothing but konnyaku and shirataki in an effort to lose weight.

So are shirataki noodles a super food. The answer is a resounding 'NO!' The term super food refers to foods that are highly nutritious. Clearly, this doesn't apply to shirataki noodles since the only nutrient is fiber.

However, when used in conjunction with a healthy, balanced diet they are ideal for anyone who wants to lose weight and take advantage of the health benefits they present. So they are well worth making a regular part of you diet.

How The Evil Trio of Fat, Salt, Sugar Effect Weight Loss

By Joan Loganeski

Sugars

The high rate of diabetes is directly linked to sugar consumption.

It comes in the form of processed foods and sugary drinks.

Sugar in the form of carbonated sodas not only increases your sugar

consumption but also causes you to become bloated.

Finally, sugar converts to FAT and causes OBESITY. You have to watch your Sugar intake!

Forms Sugar Takes

Cakes, cookies, pasta, bread, ice cream, in your morning coffee or breakfast cereals.

It is even in your fat free dressing, marinates, tomato sauce in fact it is most foods today. Most process foods contain sugar.

Salt

Can cause hypertension.

Hypertension can cause heart and kidney problems and can damage blood vessel that can lead to strokes.

The body needs salt, but too much salt can be bad for your health.

Do you need to salt to add flavor to your meals? No not really because the desire for salt in food is an acquired taste. Salt is everywhere, in cookies, waffles, chicken breast, granola bars, syrup, wheat bread, pita bread, salad dressing, cottage cheese.

Fat

Not all fats are BAD!

Polyunsaturated Fat and Monounsaturated Fat can help lower LDL cholesterol.

The BAD FAT! Processed fats are created by hydrogenation ( a process that turns unsaturated fatty acids to become partially saturated). These fats can raise the risk of heart trouble.

Good Fats= Monounsaturated examples are: Canola Oil, Olive Oil, Olives, Avocado,

Polyunsaturated= vegetable oil, wheat germ, oily fish and fish oils

Bad Fats= Saturated Fats examples: Fatty meats, chicken skin, butter, cream cheese,

Trans Fats= Biscuits, pastries, doughnuts, cakes

Saturated FAT will make you FAT!!

Regulating your intake of trans-fatty acids:

The American Heart Association's Nutrition Committee strongly advises that healthy Americans over age 2 limit their intake of trans fat to less than 1 percent of total calories. Based on current data, the American Heart Association recommends that consumers follow these tips:

Choose a diet rich in fruits, vegetables, whole-grain, high-fiber foods, and fat-free and low-fat dairy most often.

Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of monounsaturated and polyunsaturated fats such as fish, nuts, seeds and vegetable oils most often.

Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.

Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.

Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for "0 g trans fat" on the Nutrition Facts label.

French fries, doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that are high in trans fat. Don't eat them often.

Limit the saturated fat in your diet. If you don't eat a lot of saturated fat, you won't be consuming a lot of trans fat.

Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be very hydrogenated, meaning a lot of trans fat.

Limited fried fast food. Commercial shortening and deep-frying fats will continue to be made by hydrogenation and will contain saturated fat and trans fat.