The calories in Glass Noodles may be low, but they aren’t keto-approved due to their high carb count. Even smaller portions of glass noodles could stop ketogenesis. If you must include glass noodles in your diet, keep the portion size extremely low to avoid consuming too many carbs.
Serving Size: 1 cup (140g)
Are Glass Noodles Keto?
Given that the net carbs in glass noodles are higher than in other noodles, they are not keto-approved. This is especially true for those who follow a strictly low-carb ketogenic diet. One portion of glass noodles alone contains more than the optimal range for ketosis (20-30g of carbs).
Glass noodles, also known as cellophane noodles, can be made of different starches depending on the style. Chinese glass noodles are typically made out of mung bean starch(most common), whereas in Korea they are made of sweet potato starch. In any case, the starches in glass noodles are what makes them clear, so it’s a high-carb noodle regardless of the type.
Which Noodles Are Lowest in Carbs?
The lowest carb noodles are the traditional Japanese Shirataki noodles. These are low calorie, low carbohydrate noodles made out of the konjac yam. They resemble glass noodles in some sense, but they are entirely different as glass noodles are made of mung beans and are typically dried.
Shirataki noodles are traditionally sold in a water container, but some new brands have managed to dry them and sell them as shelf stable.
These beautiful-looking noodles (their name literally means white waterfall) have a mild flavor and a slightly gelatinous texture. You can enjoy them in various recipes, and some cooks have even used them to replace spaghetti or other Italian noodles to make the recipe fit for keto.
Alternatives to Glass Noodles
To avoid the carbs in glass noodles but still get the same flavor and appeal, you might consider the following alternatives:
- Shirataki noodles: As mentioned earlier, these noodles are slightly translucent, resembling glass noodles. This is the only option if you specifically want the clear “glass” look in your noodles.
- Zoodles (Zucchini Noodles): If you don’t mind the aesthetics, zucchini noodles are a gluten-free, low-carbohydrate alternative to glass noodles that are mild tasting and work with most glass noodle recipes.
You might find recipes that substitute angel hair pasta, soba noodles, or even rice vermicelli for glass noodles. However, all three of those options are also high in carbs. As such, there is no point in using those alternatives if you aim to stay on a ketogenic diet. Instead, consider finding konjac-based noodles (Shirataki).
Those following a strict low-carb keto diet should avoid consuming glass noodles. Shirataki noodles are a popular alternative to zucchini “noodles.” These two options keep your carb count low, allowing your body to go into ketosis and reap the benefits of a keto diet.