Lately, articles and social media posts have appeared featuring shirataki noodles—extolling their virtues for those looking to lose weight and improve their health. The buzz is understandable, as these noodles seem to possess preternatural qualities: They are high in fiber, very low in carbs, and gluten-free, and have no fat and practically no calories.
Konjac: An Ancient Food and Medicine
Shirataki noodles are made from konjac, which has recently gained popularity in nutrition circles for its role in weight loss, cholesterol management, and digestive health. But konjac is far from new. It has been a cooking and traditional medicine staple throughout Asia for millennia.The konjac plant, or Amorphophallus konjac, goes by several names: snake palm, devil’s tongue, elephant yam, and voodoo lily. It produces a striking and unique-looking flower.
- Shirataki noodles: Transparent, jelly-like noodles made from konjac flour. Low in calories and popular in weight-loss diets.
- Rice substitutes: Low in carbs and calories with a neutral flavor and slightly chewy texture.
- Konjac jelly: Often used in snacks, candies, and desserts.
- Konjac Powder: Used as a thickener in soups, stews, and sauces.

Supports Weight Loss
Because konjac absorbs a lot of water after being eaten, it promotes a feeling of fullness or satiety, helping us eat less. When glucomannan combines with water, it creates a gel, which in the stomach slows digestion, makes you feel full longer, and reduces feelings of hunger. Glucomannan isn’t digested in the stomach or small intestine, meaning that it passes relatively unchanged into the colon, where gut bacteria ferment it—thus, improving gut health.Helps Control Blood Sugar
Recent studies support the use of konjac as a supplementary treatment to help manage Type 2 diabetes for its ability to regulate blood sugar.Konjac glucomannan slows gastric emptying, meaning food stays in the stomach longer, which increases satiety and helps control spikes in blood sugar after meals.
Konjac glucomannan’s high fiber content also helps lower glucose and insulin levels after meals.
Improves Skin Health
Studies show that the glucomannan from konjac also has powerful wound-healing capabilities, and some scientists are working to find effective ways to incorporate it into strategies that would promote the healing process.Konjac in Chinese Medicine
In China, konjac is known as Ju Ruo and has been used in Chinese medicine for millennia. It was first described as a medicinal herb in the Shen Nong Materia Medica during the Han Dynasty, between 206 B.C. and A.D. 8. A gel made from konjac flour has been used in Chinese medicine for detoxification and suppressing tumors. Indigenous people have eaten konjac as a treatment for asthma, cough, breast pain, and hernia, as well as skin and bleeding disorders.
Contraindications
While konjac may seem like a miracle product, there are some things to consider before you try it.Studies suggest that 3 grams to 4 grams of konjac glucomannan daily can be effective without significant side effects. However, higher doses can cause potential issues such as bloating and diarrhea. When taking glucomannan, it may be a good idea to start at a lower dose and gradually increase to see how the body reacts.
Be mindful when using konjac products, especially with children (who are prone to choking) and older individuals who have difficulty chewing or swallowing. If you are taking a konjac supplement, ensure that you take it with a generous amount of water.
Some people may also experience symptoms when consuming konjac.
“Konjac products are extremely low in nutrients and can cause bloating or discomfort in some people due to their high fiber content,” Pretzl said.
“Additionally, the taste and texture of konjac noodles are quite different from traditional pasta, which may not appeal to everyone.”
Pretzl says you can find konjac in well-stocked supermarkets, Asian grocery stores, health food stores, and online.
Konjac may be an excellent option for anyone looking to incorporate something new into their cuisine or improve their health, or seeking an alternative to traditional rice or pasta.
Pretzl says konjac products are especially beneficial for those with intolerances or specific goals.
“Konjac products are a good option for people following low-carb or calorie-restricted diets, those with gluten intolerance, or anyone wanting to increase their fiber intake.”