Are you frustrated with the fad diet cycle? If so, you may be looking for a helpful supplement to add to your weight loss regimen. Losing weight is not easy. Sometimes it may feel like everything is working against you despite your best efforts. Mushrooms are a common and nutritious food, recognized around the world for their potential health benefits. For decades mushrooms have been showing a prominent presence on menus all across different cultures. Rich in various macronutrients, they are thought to be a good addition to a person’s daily diet. But what if you’re on your weight loss journey? Do mushrooms help you lose weight? The general answer is “yes.” Although they don’t have proven fat-burning properties, mushrooms are low in calories, yet rich in many important nutrients, including protein, fiber, B vitamins, phosphorus, vitamin D, selenium, copper, potassium, antioxidants, and beta-glucans, which make them good additions to a healthy diet.
Understanding Mushrooms
Often classified as vegetables, mushrooms are not technically a plant and are actually a member of the fungi family. In fact, its fungal properties are what give it some of its best nutritional benefits. As fungus, mushrooms develop natural antibiotics. As such, when mushrooms are incorporated into a healthy eating plan, they can help to improve your immune function as well. High in antioxidants, mushrooms are also known to have cancer-fighting properties.
Mushrooms are a class of "macrofungi" which in recent years have gained popularity among general consumers and the scientific community. Edible mushrooms have been shown to possess high nutritive value, and are being considered as "nutraceuticals" due to their potential health benefits. In vitro and in vivo studies suggest that bioactive compounds in mushrooms have immunomodulatory, anti-inflammatory, anti-oxidative, lipid lowering and anti-tumor effects. Some research findings suggest that edible mushroom consumption is associated with prevention of cardiovascular diseases. Many of these health benefits can be attributed to the nutrient profile of the mushrooms, which include protein, B-vitamins, minerals, along with low fat content. In addition, bioactive compounds like polyphenols and flavonoids present in mushrooms may contribute to health benefits.
Nutritional Profile of Mushrooms
To see the true nutritional value of this product, let’s look at its profile in detail:
- Energy: According to the University of Rochester, 1 cup of raw mushrooms contains around 15.4 calories. This content gives mushrooms a low-calorie nature, which is why they are often used as a side dish or as an addition to more energy-dense foods, such as meat.
- Protein: Compared to some other vegetable sources, mushrooms are also known to contain quite a lot of protein-on average 23.80 g per 100 g of dry weight.
- Fiber: In addition to protein, mushrooms also source your body with extra fiber. On average a cup of fungi contains 0.7 g of total dietary fiber.
- Vitamins and minerals: Mushrooms are known to be a good source of diverse vitamins and minerals, including B vitamins (B2, B3, folate, B5), phosphorus, vitamin D, selenium, copper, and potassium.
- Unique compounds: Finally, depending on the type of mushroom you’re consuming, there might be additional unique compounds hidden in it, such as antioxidants, beta-glucans, and so on.
The Role of Mushrooms in Weight Loss
First, we have to state that mushroom weight loss is definitely not a magic pill. There are no studies showing real and tangible weight loss or fat-burning effects from consuming fungi. In fact, there are no studies to confirm this for any other product. The thing is that weight control is a complex process that requires a combination of a healthy diet and physical activity, which can’t be substituted by a single product or supplement. So if you wonder if it would work to consume mushrooms for weightloss without additional effort, the answer is likely “no.” Yet, if you ask “Are mushrooms good for diet?” - There is an opinion that they might be.
Read also: Weight Loss: The Mushroom Connection
How Mushrooms Can Help You Lose Weight
Although they can’t replace the overall effort of healthy eating and being physically active, fungi are thought to be a good addition to a diet for a number of reasons:
- Low-Calorie Density: It’s no secret that weight loss happens when you consume less energy than you spend. That’s why the calorie density of foods you consume matters in the process of weight loss. As you already know from its nutritional profile, mushrooms contain a small amount of calories, which can make them a good addition to your meals if you want to feel saturated without exceeding your calorie intake.
- Additional Source of Fiber: Fiber is a pivotal nutritional element that helps support gut health, reduce appetite, and promote fat loss. Not without a reason every diet begins with encouraging you to consume more fiber in the form of fruits and veggies. Now, we have to admit that mushrooms aren’t the most fiber-rich product out there. Yet, they contain some fiber and can become an additional source of this element.
- Plant-Based Protein Source: Another point explaining “Why are mushrooms healthy for weight loss,” is hidden in the protein content they have. While protein itself is a critical building material for our muscles, plant-based protein comes along with extra fiber, which helps maintain regular bowel movements and keep you full longer. Containing some proteins, mushrooms can become a good addition to your diet too, promoting saturation.
- Glucose Regulation Properties: The fiber contained in mushrooms is water-soluble, which is the type of fiber that slows down digestion and helps reduce glucose spikes. Due to this reason, it’s believed that regular consumption of mushrooms can help delay the body’s absorption of glucose and thus, help you lower blood glucose levels.
- Improved Antioxidant Defense System: Finally, as you already know, mushrooms are thought to be rich in antioxidants. In terms of weight loss, it works the following way-by consuming antioxidant-rich mushrooms, you boost the antioxidant defense systems in cells. An improved defense system can trigger anti-inflammatory actions inside your body and aid in the treatment of metabolic syndrome.
One of the key health benefits that separate mushrooms from most other produce is that they can help to increase vitamin D levels. There are very few vegetables, especially edible ones, that contain high levels of this crucial vitamin.
Other Potential Health Benefits of Mushrooms
Mushrooms are a true superfood with numerous health benefits. Packed with vitamins, minerals, and antioxidants, these edible fungi are great to incorporate into a diet as much as possible.
Boost Your Immune System
Chronic inflammation (long-term swelling) is associated with heart disease, cancer and other medical conditions. Mushrooms contain certain antioxidants that help protect your body from stress and prevent or slow cell damage. Mushrooms also activate substances in your immune system that can enhance its ability to protect you against infection and disease, including the growth of tumor cells. Some research has found a potential link between higher mushroom consumption and lower cancer risk, especially breast cancer.
Lower Blood Pressure
Potassium is a mineral and electrolyte that helps your body control blood pressure. Most Americans don’t get enough potassium. Because mushrooms are rich in this mineral, they may help lower high blood pressure (hypertension). They may also reduce your risk of developing cardiovascular disease. Mushrooms have low sodium content, and potassium helps balance out the effects of excess salt in the body, helping to reduce cardiovascular and other health problems.
Read also: Are Mushrooms Keto?
Protect Brain Health
The nutritional value of mushrooms may help protect your brain from mild cognitive impairment (MCI). In one study, participants 60 and older who ate more than two cups of mushrooms per week had a much lower risk of developing MCI. Other research suggests mushrooms rich in polyphenols and certain antioxidants may help protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Maintain Heart Health
Mushrooms are a boon for healthy heart lovers. Their nutrients and plant-based compounds can help prevent plaque buildup in your blood vessels. Substitute flavorful, low-sodium mushrooms for meat while keeping calories, fat and cholesterol levels low.
Improve Gut Health
Mushrooms contain substances you need to balance your microbiome (fungi, bacteria and viruses) in your gut and fuel the growth of good bacteria. By supporting your digestive system and immune system, mushrooms can help make sure that the nutritious food you eat keeps you healthy and strong.
Types of Mushrooms for Weight Loss
So does mushrooms help you lose weight? - Thanks to its low-calorie density and the content of various nutritional elements and vitamins, fungi is believed to be a good addition to a healthy diet.
Some of the most popular edible mushrooms used in weight-loss diets are:
Read also: The Power of Mushrooms
- Shiitake
- Oyster mushrooms
- Portobello mushrooms
Shiitake Mushrooms
Shiitake mushrooms have been widely used in nutrition and alternative medicine in Japan and China. And this type of fungi is also considered a good mushroom for weight loss. With only 44 calories per serving, Shiitake has a high content of proteins and fiber. These mushrooms also contain riboflavin, carbohydrates, folate, collagen, B vitamins, and vitamin D. Due to a large variety of possible benefits, you can also find these mushrooms in the form of shiitake mushroom weight loss supplements. Choose an option that feels right for you. According to WebMD, eritadenine inhibits an enzyme involved in producing cholesterol, and β-glucan helps prevent the intestines from absorbing cholesterol. According to Healthline, shiitake mushrooms (my favorite) and maitake mushrooms are believed to have anti-tumor properties because they contain lentinan, a polysaccharide (carbohydrate) that helps fight tumors by activating the immune system.
Oyster Mushrooms
These mushrooms are known for their nutritional versatility and delicious taste, which makes them also good mushrooms good for diet. Oyster mushrooms only have 28 calories per serving. At the same time, they are loaded with fiber, antioxidants, vitamins, minerals, and other important elements. Although there are not many studies, oyster mushrooms are thought to promote heart health, while also supporting immunity and helping with blood sugar regulation.
Portobello Mushrooms
Another low-calorie type of mushroom that can be used for weight loss is portobello. These mushrooms only have 22 calories per serving. Yet, they are commonly used as a meat substitute, thanks to their dense texture and a fairly high content of protein. The most important thing about portobello is the high potassium content of 300 mg in each mushroom. Consuming plenty of potassium on a daily basis is thought to support a variety of body functions.
Mushroom Supplements for Weight Loss
In addition to shiitake, oyster mushrooms, and portobello mushrooms, there are also many other fungi species that are known for their good nutritional profiles and possible health benefits. However, consuming them in food regularly might not always be an option. That’s when choosing the right supplements can help you support your mushroom weight loss.
Based on their nutritional value and macroelements, the following mushrooms are thought to make the best supplements for weight loss and health:
- Reishi mushrooms
- Lion’s mane mushrooms
- Turkey tail mushrooms
- Chaga mushrooms
While all of these mushrooms are edible, they are typically recommended in the form of supplements due to their specific tastes and textures. Lion's Mane mushrooms have been studied more recently for their purported weight-loss properties. It's also important to note that these mice were fed a high-fat diet naturally high in calories. Despite this, the Lion's Mane group still had less weight gain than the placebo group. The researchers said Lion's mane might support a healthy weight by modifying the expression of genes associated with fat metabolism. In other words - they may turn these genes on and off to help your body break down fat most effectively. Lion’s Mane mushroom is considered an adaptogen - a natural herbal substance that helps to relieve stress. In this way, Lion’s mane mushrooms can indirectly positively affect healthy weight control by enabling you to adapt to stressful situations. In addition to helping you combat stress, Lion’s Mane can promote good mood and overall well-being. What does this have to do with weight loss? Well, your mood can significantly affect your eating habits for better or worse. One study tested 30 women taking Lion's Mane mushroom for over four weeks. If you struggle with cravings or mindless eating when you're feeling down, improving your mood can get you back on track with healthy habits. Getting quality sleep is a must for weight management. When you lack sleep or have trouble falling asleep, it can lead to fatigue, hormonal imbalances, and intense food cravings that are hard to ignore. Some studies have shown Lion's Mane mushrooms positively affect the typical time it takes to fall asleep and the ability to stay asleep longer. You’re probably wondering how to best include these spectacular mushrooms in your life. Each gummy contains 500 milligrams of Lion's Mane per serving (standardized to contain 30% Beta-Glucans) and is gluten-free, gelatin-free, and vegan-friendly.
How to Incorporate Mushrooms into Your Diet
If you’ve decided to reinforce your weight loss diet with low-calorie, yet nutrient-rich mushrooms, there are actually several ways to do this:
- Fresh Mushrooms: Using fresh mushrooms in your daily meals is one of the most obvious ways to consume them. You can add different types of fungi to soups and main courses or use them as a side dish along with your main meal. On the web, you can find plenty of recipes on how to add mushrooms to your diet and make it delicious.
- Dried Mushrooms: Consuming dried mushrooms is another option. You can eat them as a standalone snack. Some manufacturers produce mushroom-based chips and snacks that may come to your liking. Alternatively, you can add dried mushrooms to some dishes, such as broths, stews, and soups.
- Mushroom Supplements: Finally, consuming mushrooms in the form of supplements can also work. There are plenty of supplement types that you can try, including capsules, powders, gummies, etc. You can research the available options and pick what works best for you.
Ideas for Using Mushrooms
Mushrooms are often substituted for red meat without the high calories, fat, and cholesterol (think portobellos, which are a good choice for summer cookouts and parties). Just marinate in olive oil and balsamic vinegar, seasoned with herbs and spices. Cook them on the grill for 5-7 minutes per side and place them on a bun with all the fixings.
More ideas:
- Sauté mushrooms of choice with greens.
- Dice mushrooms and use them in scrambled eggs or omelets.
- Add to stir-fries.
- Add to soup or to make broths.
- Use as an ingredient in salads. Raw white button and cremini mushrooms are a good choice due to their mild taste.
- Use mushroom slices instead of pepperoni or sausage on homemade pizza.
- Chop finely and use in sauces as a substitute for meat in chili, stuffed peppers, and pasta.
Selecting and Storing Mushrooms
While the rules for purchasing mushrooms are dependent on the variety, there are a few common guidelines that apply across the board. Cooking experts advise buying loose mushrooms rather than packaged. This allows the chance for you to inspect each one for bumps, bruises and breaks. All mushrooms will have a natural dirt-like, earthy smell - this is normal. Do not buy mushrooms that are too dry, too moist or slimy or too shriveled. They should look fresh and healthy and feel firm to the touch. All mushroom caps should be firmly in place as well. It’s important to remember that mushrooms do not have a very long shelf life. Due to their properties and moisture content, storing them together in tightly sealed areas will only fasten the process of molding. It’s best to keep mushrooms in an open bag in a main part of your refrigerator - not in a closed drawer. This can allow the mushrooms to breathe and stay fresh and firm longer. Mushrooms do not do well when rinsed under running water like fruits and vegetables. They easily soak up liquid and as such, you are better off gently wiping them down with a cloth before cooking. This helps to get all of the dirt off the mushrooms. Once cleaned, you can slice, dice or chop your mushrooms however your recipe calls for.
Tips for selecting mushrooms
Edible mushrooms are available fresh, dried, and canned.
- Dried mushrooms last longer and are therefore easier to store. Rehydrate them in boiling water and soak for 30-40 minutes before cooking.
- Canned mushrooms, while still beneficial, have a slightly lowered nutritional content. They are also salty due to the brine in which they are packed. You can remove some of the sodium by rinsing.
- Fresh mushrooms retain more nutrients and benefits. Store in the fridge and don’t wash or trim the stems until ready to cook.
If you’re new to mushrooms, start with varieties with a milder taste like white button, oyster, portobello, and cremini (also called baby bella).
Select fresh mushrooms…
- Whole rather than sliced. (They stay fresh longer.)
- With a fresh, earthy smell.
- Firm, smooth, and plump.
- Dry, but not dried out.
Don’t choose mushrooms…
- That look and feel slimy, bruised, or wrinkled.
- That smell rancid, fishy, or sour.
(Don’t forage for wild mushrooms in your backyard or from parks! No matter how good they look, some mushrooms are not edible and contain dangerous and deadly toxins.)
Safety Considerations
The answer is: It depends. Mushrooms you buy in a store are generally safe unless you have an allergy to mushrooms or mold (remember, mushrooms are fungi). Wild mushrooms you find in nature are much, much riskier to eat. It takes experience and expertise to identify mushrooms in nature you can safely eat. And even then, few wild mushrooms are safe to eat raw. Dozens of mushrooms (often called toadstools) contain a deadly poison.
Symptoms of mushroom poisoning
Symptoms of mushroom poisoning typically appear within a few hours of eating mushrooms. They include:
- Confusion.
- Diarrhea.
- Difficulty breathing or slowed breathing.
- Dilated pupils or watering eyes.
- Excess saliva.
- Excitability.
- Nausea or vomiting.
- Sweating.
Call 911 or seek medical attention immediately if you suspect you have mushroom poisoning.
Additional Considerations
Regardless of the way you decide to consume your weight loss mushrooms, there are a few things important to keep in mind before this:
- Over-reliance on mushrooms weight loss isn’t a good idea. Remember that consuming a specific product or supplement is never a complete weight-loss solution. To achieve your goals, it’s important to take a holistic approach and combine healthy eating with physical activity.
- Remembering about individual allergies and sensitivities is a must. Even if you pick the healthiest mushrooms for weight loss, there is always a small chance that you are simply intolerant to the specific type of mushroom.
- While you can call some supplements and mushrooms good for weight loss, it’s important to remember that their potential benefits might be hindered if the quality of the product isn’t good enough. Thus, regardless of the consumption method, be sure you opt for high-quality and fresh goods to avoid poisoning and other adverse effects.
Be sure to keep these considerations in mind before you start taking mushrooms to lose weight. Also, be sure to keep an eye on your feelings and health after incorporating new fungi types or supplements into your daily diet, and don’t hesitate to contact a healthcare provider if necessary.