If you’re a pasta lover like me, transitioning to a low-carb or ketogenic diet can feel like you’re being forced to give up your favorite foods. While I stand firmly in my position that I CAN eat whatever I want, but I CHOOSE to eat foods that are better for my body, it doesn’t mean that I don’t miss some of those “naughty” foods.
Luckily I’ve found a product that makes me feel like I’m eating pasta without all the negative effects of all those carbs: konjac noodles!
Konjac is a Japanese plant with a root that is extremely high in fiber and can be used to create noodles that have a strong resemblance to al dente pasta. Pretty much every gram of carbohydrate in konjac is fiber, resulting in a zero net carb food that also supplies lots of fiber and serves as an excellent carrier for my favorite pasta sauce – Alfredo!
I’ve tried several different brands of konjac noodle and so far my favorite is the Skinny Pasta brand. It doesn’t have the “off” aroma that I’ve gotten from some other brands and the preparation is super fast – much quicker than traditional pasta. Simply open the bag, rinse under running water for 1 minute, then heat in a pan for 2-3 minutes. Boom. Pasta.
Konjac noodles have a firm but squishy consistency, a bit like squid or octopus. There’s no real flavor to them on their own, so make sure whatever sauce you serve them with is flavorful.
Has the consistency of and can be used just like pasta.
Holds on well to sauces.
Fast and easy to make.
Zero net carb, extremely low calorie and high in fiber.
Fairly long shelf life.
Comes in a variety of shapes including fettuccine, spaghetti and rice shape.
Price. It is fairly expensive, which can make it costly to make to serve a whole family. The most consistent price I’ve found so far for the Skinny Pasta brand is here for the six-bag variety pack. At the current price this works out to $4 per 9.52 oz bag. Vitacost sometimes has them on sale and you can pick them up individually at a good price. Currently Vitacost has it for $3.43 per bag which is pretty darn good and I plan to stock up. If you use Rakuten and shop at Vitacost you can get money back, too! (Note: you may see the Vitacost brand konjac/shirataki noodle and it is much less expensive. Please feel free to try it, but I found the aroma a little off-putting and am happy to pay a little bit more for Skinny Pasta.)
Konjac noodles are not easy to cut like wheat pasta. If you don’t like the noodle length, I recommend cutting it with scissors prior to plating.
Some people have a strong reaction to the type of fiber in konjac. A friend of mine described the experience as turning his “colon in to a fire hose.” I have eaten a whole package myself in one sitting with no ill effects, but to test this on yourself you might try eating half a package and see how your body responds.
As far as keto “look-alikes” for high carb foods go, Skinny Pasta is pretty impressive. Assuming you don’t have the “fire hose” experience it’s a fantastic substitute. The first time I tried it I was pretty apprehensive because I knew it wasn’t “real” pasta and it made it hard to enjoy purely because of my mindset. But as my commitment to a keto lifestyle has strengthened, I’ve truly come to appreciate all it is. I use Skinny Pasta about once a month to get my Italian on!
I no longer feel pasta deprived with Skinny Pasta. No, it does not produce the “carb high” of regular pasta – and that’s a GREAT thing. You can feel like you are indulging without the inflammation, weight gain or low energy consequences.