Net carbohydrates are the grams of carbs that remain after you subtract fiber. The higher the number of carbs that come from fiber, the fewer net carbs that remain. Because fiber is the indigestible portion of carbohydrates, it does not contribute any calories to food.
Shirataki Noodles
Shirataki noodles are rapidly gaining in popularity as a unique diet-friendly food. The two varieties available offer a net-zero and nearly net-zero carb substitution for noodle dishes of all kinds. The most widely available shapes are spaghetti- and fettucine-style noodles.
Devil's Tongue Yam
The original shirataki noodles are made from the fiber of devil's tongue yams. It is this version of the noodle that is truly a net-zero carb. Because the noodle consists of water and soluble fiber, none of it is digestible and as a result, it contains zero calories. These noodles are available at most Asian grocery stores either dry or water-packed.
Tofu Shirataki
A more recent version of the shirataki noodle, tofu shirataki, is also more widely available in conventional grocery stores. Because these noodles are not available in dry form, you can only find them water-packed and refrigerated – usually in the produce section of your local grocery store. Tofu shirataki is not completely free of carbs and calories, but it is very low in both. A 4-oz. Serving of tofu shirataki noodles contains only 20 calories, 3 g of carbs and 0.5 g of fat.
Special Handling
Water-packed shirataki noodles have a noticeable “fishy” smell before they are drained and cooked. Because their unique odor might be off-putting to some people, it is important to drain and rinse the noodles before par-boiling them and rinsing once more. Although the water-packed noodles can be eaten as is and do not require any further cooking, two to five minutes in boiling water will remove their scent.
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