Originally from Asia, these noodles are known for their richness in soluble fiber… and their low caloric value. But how to properly prepare and cook them? We asked Vanessa Bedjaï-Haddad, dietician-nutritionist, the question and here is her answer.
Japanese noodles with many qualities
The famous pasta in question? It is quite simply konjac, a flagship food of Japanese cuisine which, on contact with water, forms a viscous gel in the stomach. However, this plant has two significant advantages: it considerably slows down digestion and provides a rapid and lasting feeling of satiety.
“Konjac noodles provide around 5 kcal per 100 g because they are made up of more than 90% water. They come from konjac root and mainly contain glucomannan, a soluble fiber. They are therefore very low in calories, but also very poor nutritionally: almost no protein, few vitamins and minerals”, confirms Vanessa Bedjaï-Haddad, dietitian-nutritionist.
By slowing the passage of food through the intestine, konjac also reduces the absorption of fats and carbohydrates.
Finally, “lThe soluble fibers of konjac have a beneficial effect on intestinal transitinal, helping to regulate digestion and fight against constipation”, specifies Dr Jean-Michel Cohen.
So you will have understood: konjac has multiple qualities.
In detail, it contains:
- Less than 1 g of carbohydrates;
- Less than 0.1 g of lipids;
- Up to 5g of soluble fiber.
“Even so, if the konjac noodles
represent an interesting alternative to diversify your diet, they are neither a miracle food nor a nutritional substitute for pasta or classic starchy foods. would like to remind the expert.
Good to know: konjac can be consumed in multiple forms: noodles, vermicelli, gelled blocks or even food supplements (capsules, powders).
How to cook konjac?
In reality, nothing too rocket science!
“You must first rinse them thoroughly with cold water to eliminate their smell. Then, cook them for a few minutes in a dry pan to improve their texture. Once this step is done, combine them with vegetables, a source of protein (eggs, fish, poultry, tofu, shrimp) and a little fat for satiety”, advises Vanessa Bedjaï-Haddad.
Don’t forget to season them! A dash of light soy sauce, garlic, ginger, sesame oil… Enough to obtain a tasty and healthy dish.
The expert’s only small reservation? “While these noodles provide a variation on classic pasta or reduce the caloric density of a meal, they cannot constitute the basis of a balanced diet on their own,” reminds the dietitian.
In excess, konjac noodles can indeed cause bloating or digestive problems. So remember to drink plenty of water when you consume them, and be sure to include them in a balanced eating routine.