Exploring the Benefits of Konjac
Learn why the konjac plant has proven to be a miraculous pasta, noodle and rice alternative for low carb dieters and how to incorporate it in your diet today!
Low Carb Noodles, Pasta & Rice Made with Konjac
Low carb dieters have raved about the benefits and wonders of the konjac plant, often used as a low carb pasta, noodle and rice substitute. Although the konjac plant has been used in Japanese cuisine for over 1,400 years, it wasn’t until recently that it was brought to western markets! That said, companies like Miracle Noodle and other manufacturers of konjac, or shirataki-style, noodles and rice have made huge strides among low carb, gluten-free, diabetic, keto and paleo communities. So, to get the most from konjac, we explain what makes these products so miraculous and how you can easily add them to your diet in place of traditional pastas, noodles and rice.
Plus, stay tuned for an exclusive offer on konjac noodle products – available only to our valued blog readers!
What is Konjac?
The konjac plant is native to Southeast Asia and has been used in traditional cuisine and medicine for centuries. The root of this plant contains a rich source of soluble dietary fibre, making it a perfect food thickener or gelatin substitute. When mixed with water, konjac root powder – also known as glucomannan – absorbs the water, increasing the bulk and volume of food. What makes the konjac root special, however, is its low calorie and carb content and low glycemic index. This is what makes it especially useful and suitable for low carb and keto dieters, diabetics, and anyone else wanting to lower their carb and sugar intake.
Konjac Uses
As mentioned, konjac root powder is a great thickener or gelling agent in food. You may even find konjac supplements in the form of powders, capsules or tablets. Slightly newer to the market, has been the invention of konjac noodles and rice substitutes, which have gained tremendous popularity among low carb, keto and paleo dieters. These noodles are typically made from the glucomannan powder and water, and moulded into shapes that resemble traditional pasta, noodles or rice.
See our wide selection of shirataki noodles made from konjac root fibre.
It is always a good idea to consume konjac with plenty of water. For example, drinking a glass of water before eating a meal containing konjac can help increase the effectiveness of the soluble fibre. As with anything new to your diet, introduce it gradually and use precaution or speak to a physician to determine the right amount you should consume.
Konjac Benefits
The konjac root has many health benefits, aside from being low carb, low calorie and low glycemic. These include:
Digestive Health
Given its high fibre content, konjac is able to relieve digestive problems – you know what we’re talking about! The soluble fibre attracts water which helps food pass through the digestive system easily and smoothly. Other foods that also contain a high amount of soluble fibre include oat bran, barley, nuts and seeds, lentils, beans and peas and certain fruits and vegetables. The problem is, some of these foods may be off-limits or not suitable for low carb and keto dieters. Konjac root is a great low carb source of soluble fibre in place of these!
Good digestive health allows more nutrients to be extracted from the food you eat, which, in turn, fuels your body better. A clean, well-running digestive system will give the body more energy throughout the day to support other activities and important functions. A functioning digestive system can also have other positive trickle-down effects on mood and sleep – two very important aspects of overall health – which demonstrate the importance of taking care of your gut! Add our article, How Food Influences Your Mood, to your reading list!
Weight Loss and Appetite Control
Consuming konjac root can help increase feelings of satiety, since its soluble fibre content is digested slower than other foods. This means konjac meals can make us fuller, faster. It can also help with weight loss, managing appetite and caloric intake. Since konjac still feels satisfying and filling when eaten, it is a great substitute for traditionally high carb, high caloric and high glycemic pastas, noodles and rice. For those wanting to lose weight, but still enjoy their favourite pasta, noodle or rice dishes without all of the downside effects of these foods, konjac noodles are a great alternative to try!
Lower Risk of Heart Disease
Since konjac has shown to have positive effects on controlling blood sugar and cholesterol levels, it is often recommended as an aid to help reduce the risk of cardiovascular disease. It has also shown to manage body weight and blood sugar levels, a large benefit for people with diabetes, as diabetes can increase the risk of heart disease. But, if you are already taking insulin or other diabetes medications, please consult your doctor before introducing konjac to your diet.
Shirataki Noodle Recipes
Shirataki noodles are very easy to prepare since they require much less cooking time than traditional pastas or rice; typically, they simply need to be heated or blanched to be ready to eat. They are also very neutral in flavour and pair well with any spices, seasonings, sauces and other condiments you add! Below, we’ve included some recipes that can help inspire your next dish of konjac pasta, rice or noodles!
Asian-Style Recipes
- Chicken Shirataki Noodle Stir Fry
- Keto Ramen Noodle Soup with Poached Eggs – thin noodles like capellini, angel hair or ramen noodles work best!
- Keto Garlic Fried Rice – you could also use Fiber Gourmet riced pasta in this recipe as another low carb rice substitute.
- Cold Cucumber and Shirataki Noodle Salad
If you enjoy flavours like the ones in the recipes above, but aren’t an expert in the kitchen, see our selection of Miracle Noodle Ready To Eat Meals! These heat-and-eat meals are a quick and easy way to enjoy flavourful dishes inspired by different cuisines that require no prep time at all! Discover flavours like Pad Thai, Vegan Vietnamese Pho, Japanese Curry, Thai Green Curry and Thai Tom Yum Noodle Soup. You can simply combine and heat the package contents with a pre-cooked protein source, such as meat or tofu, and vegetables and – voilà! – a simple, healthy meal in minutes!
Italian-Style Recipes
- Ham Carbonara Konjac Noodles – try with a classic spaghetti-style noodle!
- Keto Mushroom Risotto
- Keto Pasta with Garlic Shrimp and Puttanesca Sauce
- Hearty Italian Vegetable Soup with Shirataki Rice
- Baked Shirataki Bolognese (Vegetarian)
International Konjac Recipes
The following recipes take inspiration from other cuisines and may give you some ideas about how to cook outside of the box and explore different food pairings! This is a great way to keep your diet interesting and new, so you don’t fall into a rut. One of the best things about konjac noodles is their versatility, so you can’t really go wrong!
- Mediterranean Shirataki Pasta Salad – Miracle Noodle Ziti Noodles would be a good fit in this recipe.
- Keto Creamy Avocado Pasta
- Stuffed Peppers with Low Carb Rice
- Keto Burrito Bowl with Cilantro Lime ‘Rice’
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