Rice has become a major part of the diet of Asians, including in Indonesia. However, the caloric content of white rice is high enough that it is not very suitable for consumption by people who are on a diet program. Therefore, there is another type of rice with low calories, namely shirataki rice.
From various sources, shirataki rice is made from konnyaku (konjac) roots. This konjac contains glucoanan, a natural fiber that dissolves in water. Shirataki is said to contain 0 calories, 0 clean carbohydrates, and 3 grams of fiber per serving. Well, this is the advantage of Japanese rice.
Besides being calorie-free, shirataki rice does not contain soy and gluten. For people allergic to soy beans and gluten, rice or shirataki rice can be a healthier alternative option.
This advantage that makes many people interested in switching to eating shirataki rice.But, in addition to being low in calories, here are 5 other health benefits of this chewy rice;
1. Shirataki rice is high in viscous fiber
Glucosamine in shirataki rice is a type of soluble fiber that is able to absorb water to form gels, thus making the water content in shirataki rice very high.
Research in the Journal of the American Academy of Nurse Practitioners in 2012 found that viscous fiber can be digested slowly, helping you feel full, and delaying the absorption of nutrients into the bloodstream.
Viscous fiber also serves as a prebiotic, feeding bacteria that live in the colon. In your colon, bacteria ferment fiber into short-chain fatty acids that can fight inflammation, improve immune function and provide other health benefits, said a 2013 study from the Journal of Lipid Research.
2. Helps lose weight
Shirataki rice can be an effective weight loss food. Thick fiber can keep you full for longer and end up eating less. In addition, according to Advances in Experimental Medicine and Biology in 2014 found that the process of fermenting fiber into short-chain fatty acids, can stimulate the release of intestinal hormones that increase the feeling of satiety.
Alternative therapies in health and medicine in 2005, also found that people who consume glucoanan while dieting for 4-8 weeks will lose weight 1.4-2.5 kg. These studies were conducted using glucocoman supplements, which are most likely to have similar effects.
3. Lower blood sugar levels
In various PubMed Central studies, glucosamine has been shown to help lower blood sugar levels in diabetics and insulin resistance. Viscous fiber delays emptying the stomach, so blood sugar and insulin levels increase more gradually slowly, preventing blood sugar spikes after eating.
In a 2014 journal, Asia Pacific Journal of Clinical Nutrition, research found people with type 2 diabetes who consumed glucosamine for three weeks experienced a significant decrease in fructosemin markers of blood sugar levels.
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Similar to shirataki rice, shirataki noodles are also a good food for diabetics. Shirataki noodles help diabetics by delaying the natural emptying process of the stomach.
It can help gradually absorption of sugar and lower blood sugar levels after meals. Eating Glucomannan-rich foods can lower sugar levels and increase insulin levels in the blood.
In addition, the benefits of shirataki noodles can also lower levels of fatty acids in the blood. In the Journal of Food and Nutrition Research, shirataki noodles are a staple food that can be given to adults with type 2 diabetes.
4. Lower cholesterol
Research in the Research Journal of the American Journal of Clinical Nutrition in 1995 showed 70 men who consumed shirataki noodles for 4 weeks experienced a 10 percent decrease in cholesterol.
Shirataki noodles also lower cholesterol levels in diabetics. Therefore, shirataki noodles can be used as part of the diet for a healthy heart and low cholesterol.
And also in some research in PubMed also shows that glucoanan can help lower cholesterol levels. One of them, a 2003 Journal of the American College of Nutrition study noted that glucosamine increases the amount of cholesterol emitted in the stool, resulting in less being absorbed back into the bloodstream.
5. Relieve constipation
Glucoanan can effectively treat constipation in children and adults. A clinical trial in the journal Pediatrics 2004 proved if severe constipation is successfully treated in 45 percent of children who use glucosamine; compared to only 13 percent of the control group.
For adults, glucoanan supplements have an increased effect in the frequency of defecation, an increase in beneficial gut bacteria, and the production of short-chain fatty acids.
Similar to shirataki rice, shirataki noodles are also a good food for diabetics. Shirataki noodles help diabetics by delaying the natural emptying process of the stomach.
It can help gradually absorption of sugar and lower blood sugar levels after meals. Eating Glucomannan-rich foods can lower sugar levels and increase insulin levels in the blood.
In addition, the benefits of shirataki noodles can also lower levels of fatty acids in the blood. In the Journal of Food and Nutrition Research, shirataki noodles are a staple food that can be given to adults with type 2 diabetes.
4. Lower cholesterol
Research in the Research Journal of the American Journal of Clinical Nutrition in 1995 showed 70 men who consumed shirataki noodles for 4 weeks experienced a 10 percent decrease in cholesterol.
Shirataki noodles also lower cholesterol levels in diabetics. Therefore, shirataki noodles can be used as part of the diet for a healthy heart and low cholesterol.
And also in some research in PubMed also shows that glucoanan can help lower cholesterol levels. One of them, a 2003 Journal of the American College of Nutrition study noted that glucosamine increases the amount of cholesterol emitted in the stool, resulting in less being absorbed back into the bloodstream.
5. Relieve constipation
Glucoanan can effectively treat constipation in children and adults. A clinical trial in the journal Pediatrics 2004 proved if severe constipation is successfully treated in 45 percent of children who use glucosamine; compared to only 13 percent of the control group.
For adults, glucoanan supplements have an increased effect in the frequency of defecation, an increase in beneficial gut bacteria, and the production of short-chain fatty acids.
Well, that's the benefits of rice and shirataki noodles for health.
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