Shirataki rice, also called as "miracle rice," is a low-calorie, low-carbohydrate alternative to traditional rice variety. It is a translucent, glutinous rice substitute, which is valued for its minimal nutritional content and umpteen health incentives.
Shirataki rice is obtained from the konjac or konnyaku plant, specifically from its glucomannan fibre. From these tubers, shirataki rice is produced, which looks like rice or noodles but has a lower calorie and carbohydrate content than regular white rice. This plant is native to parts of Asia, including Japan, China, and Korea, and has been used in traditional cooking for centuries in Japan. This rice is gel-like and has a slightly chewy texture. Being low on calorie and carbohydrate content, Shirataki rice is famous among those looking to lose weight or on a low-carb diet.
Dive into this article to get an overview of Shirataki rice nutrition, health benefits, how to cook, ways to add to diet regimen and side effects.
Nutritional Value
Shirataki rice is valued as a diet-friendly food owing to its fairly low nutritional content. This rice is made of a special fiber called glucomannan, which expands in the intestine and makes you feel satiated. This fiber can replace other foods that are dense in calories and help people reach a healthy weight. Furthermore, glucomannan acts as a prebiotic, feeding the gut bacteria linked to better digestion and immunity. A bowl of white rice has 360 calories, while a bowl of shirataki rice offers just 20 calories.
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A 100g serving contains:
Calories: 10 kcal
Carbohydrates: Less than 1g
Protein: Less than 1g
Fat: 0g
Fiber: 3-4g (primarily glucomannan fiber)
Sugar: 0g
Its high-water content (around 97%) and fiber contribute to its extremely low calorie and carbohydrate levels.
Health Benefits of Shirataki Rice
Supports Restrictive Diet
Shirataki rice packed with fibre is a valuable addition for those who are following low-carb or ketogenic diets or who count the carbs to control diabetes. Shirataki rice is an ideal choice for those with gluten sensitivity and irritable bowel syndrome, as they don’t contain the carbs known as FODMAPS (for fermentable oligosaccharides, disaccharides, monosaccharides and polyols), which can irritate the gut.
Also Read: Cutting Out On These Foods Can Help Combat Gastrointestinal Issues
Manages Diabetes
The presence of soluble fibre in shirataki rice slows down gastric emptying time and reduces the absorption of carbohydrates. This supports people with diabetes or prediabetes to avert blood sugar spikes. A few studies have disclosed that glucomannan fiber can help avert or treat diabetes. However, always consult your healthcare provider before using glucomannan, as it can interfere with your medication.
Reduces Cholesterol Levels
A few studies suggest that glucomannan supplements or foods complemented with glucomannan may help diminish both LDL cholesterol and total cholesterol levels. However, more studies are needed on this.
Promotes Digestive Health
A fibre-rich diet helps food to pass smoothly via the digestive system, lessening the risk of constipation and haemorrhoids. In addition, the soluble fibre in Shirataki rice acts as a prebiotic, supporting the growth of good bacteria in your gut.
Gluten-Free Alternative
Shirataki rice is suitable for individuals with gluten intolerance or those with grain allergies.
How to Cook Shirataki Rice?
Cooking shirataki rice is an easy process, but the right preparation is key to attaining the best flavour and texture:
Open the packet and drain the rice. Wash thoroughly under cold water for 2-3 minutes to remove its natural odour.
Boil the rice for 2-3 minutes to eliminate the odour and cook the rice.
Take a non-stick pan on medium heat add the rice and stir-fry for 5-10 minutes. This step aids remove excess moisture and improves its consistency.
Once cooked, season it or mix it with sauces, spices, or gravies to uplift its flavour.
Ways to Add Shirataki Rice To Diet
Shirataki rice is a unique food and can tweak regular rice in several dishes. Here are some ideas:
Mix it up with vegetables, tofu, or lean meat for a low-calorie meal.
Use shirataki rice as a base for a pot bowl or a wholesome sushi bowl.
Make a filling and nutritious fried rice with eggs, soy sauce, and veggies.
Combine it with your favourite curry dishes to cut down calories while enjoying the flavours.
Toss it into salads with greens, protein, and a tangy dressing for added texture and wholesome meal.
Potential Side Effects
Though shirataki rice is generally safe, there are some potential side effects to consider:
The glucomannan fibre, when taken in excess amounts, can cause bloating, gas, or diarrhoea in some individuals.
Glucomannan supplements can swell and pose a choking risk if taken in dry form. Always hydrate Shirataki products properly.
The high fibre content of this rice may interfere with the absorption of certain nutrients or medications if consumed excessively.
Tips To Introduce Shirataki:
Start with small portions to allow your body to adjust.
Drink plenty of water to help the fiber move smoothly through your digestive system.
Conclusion
Shirataki rice serves as a healthier alternative for those looking to reduce calorie or carbohydrate intake. Right from losing weight to promoting gut health, shirataki is a valuable addition to a balanced diet. However, moderation is key to avoiding possible digestive issues.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Health-promoting effects of konjac glucomannan and its practical applications: A critical review
Ramya Devi Devaraj 1, Chagam Koteswara Reddy 2, Baojun Xu 3
https://pubmed.ncbi.nlm.nih.gov/30586587/
https://iopscience.iop.org/article/10.1088/1755-1315/1169/1/012101/pdf
https://www.researchgate.net/publication/299239570_Nutritional_and_Potential_Health_Benefits_of_Konjac_Glucomannan_a_Promising_Polysaccharide_of_Elephant_Foot_Yam_Amorphophallus_konjac_K_Koch_Review
