Gluten-free Shirataki Noodles Rock Low-Carb, Celiac Diets

It's true: shirataki noodles, a traditional Asian food made from Konjac root, rock the low-carb and celiac diet! A versatile, readily available gluten-free food with zero carbohydrates --- much less with zero calories --- is a dieter's dream. But for people with celiac disease, the value of such a food goes beyond its potential to improve body weight.

According to Science Daily, celiac disease is an autoimmune disorder that "attacks the small intestine and is triggered by the consumption of gluten (a protein found in wheat, barley and rye) and cereals." Research on juvenile diabetes shows that celiac disease is common "in people with other autoimmune diseases, like type 1 diabetes." So common, in fact, that scientists say children with celiac disease should always be screened for diabetes. The National Institutes for Health says the only treatment for celiac disease is a gluten-free diet. Not only are shirataki noodles free of gluten, they are carbohydrate-free, so they tend to be kind to blood sugar levels.

Avoiding foods containing gluten

Avoiding foods containing gluten is not easy. Yes, there are the obvious foods made with wheat, barley and rye, such as breads, crackers, pastas, breakfast cereals and snack foods. But gluten, as a stand-alone protein, is added to many commercially prepared foods, including lunch meat and seasonings.

Growing up, I adored a hot bowl of Campbell's Tomato Soup with a grilled cheese sandwich on a cold, wintry day. I still like to toss a can of soup in the pot --- (um, if you're a Three Stooges fan, you are totally getting the wrong mental picture here) --- and add petit-diced tomatoes and basil, served with a dollop of sour cream. But even my comfortable, old stand-by canned tomato soup has wheat flour (gluten) added.

Some gluten-free foods may raise blood glucose levels

To avoid gluten, many people with celiac disease use foods made with rice and corn flours. Yet sometimes these flours, and the changes in the intestine as it heals, lead to higher blood sugars. In research on juvenile diabetes with celiac disease, one mother found rice flours increased her child's blood glucose levels. Another mother found her son's blood sugars were raised by gluten-free pizza.

Who wants noodles for dinner?

Shirataki noodles are low-carb, as well as gluten-free. Thus, they may be appropriate for individuals with celiac disease, diabetes, or both. Shirataki noodles are made from glucomannan, which the NIH says is "a soluble, fermentable, and highly viscous dietary fiber derived from the root of the elephant yam or konjac plant, which is native to Asia." The noodles themselves don't have much flavor, but they absorb flavors beautifully! This makes shirataki noodles the perfect "blank canvas" for endless culinary creations.

Cooking with shirataki noodles

Shirataki noodles, sometimes called "miracle noodles," are a typical Asian "instant" noodle. They are sold packaged in liquid. To use, drain and rinse several minutes under hot water. (You may notice a "different" smell when you open the package; don't worry, for most people, it goes away quickly after the noodles are rinsed.) Some people also boil the noodles for 3-5 minutes before preparing a dish.

Since shirataki noodles are close to 100% dietary fiber, sauces don't readily take to them. Most home cooks find allowing the noodles to sit in a sauce overnight in the refrigerator, and then preparing the dish, is the way to go. However, after rinsing, the noodles may be added immediately to soups and similar dishes, such as curries. (One poster at Livin La Vida Low Carb says she takes rinsed shirataki noodles with her to her favorite Viet Namese restaurant, where the kitchen helpfully substitutes them for rice noodles in her Pho soup!). Low-carb, gluten-free shirataki noodles also may be chopped and stir-fried, just like rice. You may even consider noodle soup for breakfast as is served up by, yes, McDonald's in Hong Kong!

Shirataki noodles and celiac disease

Finding foods without gluten is not always easy. For folks living with celiac disease, diabetes or both, shirataki noodles can be a great addition to a low-carb, gluten-free diet.

More B.A. Rogers: Top Five Uncomplicated Foods to Raise HDL "Good" Cholesterol and Vitamin D and Body Weight: A Ray of Sunshine.

Sources:

"Type 1 Diabetes And Celiac Disease Linked," Science Daily.

"Celiac Disease," National Digestive Diseases Information Clearinghouse, National Institutes of Health.

"Double Diagnosis: Living with Type 1 Diabetes and Celiac Disease," Juvenile Diabetes Research Foundation International.

J. Keithley and B. Swanson, "Glucomannan and obesity: a critical review," National Institutes of Health.

Jimmy Moore, "Shirataki Noodles: Low-Carb Blessing or Curse?," Livin La Vida Low Carb.