New Delhi: Shirataki rice is a low-calorie, low-carb alternative to white rice, made from the konjac or konnyaku plant. Popular in Japan, it is often called “miracle rice” because of its health benefits and ability to aid in weight management.
If you love eating white rice but want a healthier alternative, shirataki rice is a great addition to your diet. It is gaining popularity worldwide for its zero-calorie content, digestion-friendly fibre, and blood sugar management benefits.
What is Shirataki Rice Made Of?
Shirataki rice is made from glucomannan fibre, extracted from the Japanese konjac (konnyaku) plant. This fibre-rich tuber is used to create shirataki noodles and rice, known for their gelatinous texture and almost no calories.
Due to its unique composition, shirataki rice is often included in low-carb, ketogenic, and weight-loss diets.
Shirataki Rice Benefits
Incorporating shirataki rice into your diet offers several health advantages.
1. Low-calorie Content (Weight Loss Friendly)
Shirataki rice is a great choice for people on a weight-loss journey. Unlike traditional white rice, which is high in calories, shirataki rice contains only 10-15 calories per 85 grams (about 5 tablespoons).
Since weight loss depends on a calorie deficit, swapping white rice for shirataki rice can help reduce daily calorie intake without compromising on satiety.
2. Helps with Blood Sugar Management
Shirataki rice is low in carbohydrates and glycemic impact, making it an excellent choice for diabetics and pre-diabetics. The glucomannan fibre slows digestion, helping to prevent post-meal blood sugar spikes (source: WebMD).
This makes it a healthier option compared to refined grains, which can cause sharp increases in blood sugar levels.
3. Low-Carbohydrate Alternative to White Rice
For those following a low-carb or keto diet, shirataki rice is a guilt-free substitute. It allows you to enjoy rice-based dishes while keeping your carbohydrate intake minimal.
4. Supports Digestive Health
Shirataki rice contains glucomannan fibre, which expands in the stomach when mixed with water. This helps:
- Promote satiety, reducing overeating
- Improve gut health by feeding beneficial gut bacteria
- Prevent constipation due to its natural fibre content
A diet rich in fibre is essential for maintaining healthy digestion and appetite control (source: Mayo Clinic).
5. May Lower Cholesterol Levels
Studies suggest that glucomannan fibre can help reduce LDL (“bad”) cholesterol levels, promoting better heart health (source: Healthline). This makes shirataki rice beneficial for those looking to improve their cholesterol profile naturally.
Shirataki Rice Calories: Is It Really Zero-Calorie?
While often referred to as “zero-calorie rice,” shirataki rice does contain a small number of calories.
Calories in Shirataki Rice vs White Rice
- 85g (5 tbsp) of shirataki rice = 10-15 calories
- White rice (same amount) = ~120 calories
Due to its low-calorie count and high fibre content, shirataki rice is a great addition to weight-loss and low-calorie diets.
How to Include Shirataki Rice in Your Diet?
To enjoy maximum benefits, pair shirataki rice with:
- Lean proteins (chicken, tofu, fish) for a balanced meal
- Vegetables and healthy fats to improve nutrient absorption
- Flavorful sauces or broths since shirataki rice absorbs flavours well
Pro Tip: Always rinse shirataki rice before cooking to remove its natural, slightly fishy odour from the konjac plant.
Is Shirataki Rice Healthy?
Absolutely. Shirataki rice is a great alternative to white rice, especially for those looking to:
- Reduce calorie and carb intake
- Improve blood sugar control
- Support gut health and digestion
- Maintain a low-calorie diet without sacrificing satiety
By incorporating this Japanese rice alternative into your meals, you can enjoy a healthier, more balanced diet while still satisfying your rice cravings.
Shirataki rice is a low-calorie, low-carb alternative to white rice, packed with fibre. Discover its benefits, calorie count and why it’s called ‘miracle rice’! Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips
