For decades, mushrooms have been a prominent presence on menus across different cultures, prized for adding a rich, brothy flavor known as umami to savory dishes. 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 the Nutritional Profile of Mushrooms
These days, we know tens of thousands of edible fungi species. Some of the most popular ones, such as champignon, oyster mushrooms, shiitake, and others are actively used in cuisines of different countries. Recently, the popularity of fungi has been growing steadily, mostly thanks to the versatility of this product and its potential benefits.
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. Beyond the macronutrient content, mushrooms are also packed with active compounds, such as terpenoids and beta-glucans.
Mushrooms for Weight Loss
Now that we have a general overview of its nutritional profile, the big question is - is a diet containing mushroom good for weight loss or not?
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.
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How Can Mushrooms 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. Studies have showed that mushrooms potentially have antioxidant capacities, which increase the antioxidant defense systems in cells. 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.
What Are the Best 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 described below.
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.
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.
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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.
Best Mushroom Supplement 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. Our functional mushroom supplement blend includes three additional mushroom supplements: chaga, reishi, and turkey tail.
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
Lion's Mane mushrooms have been studied more recently for their purported weight-loss properties. 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. 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.
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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.
How to Eat Mushroom for Weight Loss
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:
- 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. Keto quesadillas features both shiitake and maitake mushrooms. These mushrooms are high in fiber and low in calories. Preparing the mushroom and onion quesadillas seen above makes for a quick yet filling breakfast or lunch option, especially if you’re restricting calorie intake. Our recipe for mushroom ramen is Paleo and gluten-free and is one of our most popular recipes. Our gluten-free mushroom ramen or a simple stir-fry takes advantage of the savory umami flavor of the 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.
- 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. 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.
Functional Mushrooms in Recipes
Start the day right with mushroom chia seed pudding, which includes reishi and cordyceps powders. Just mix the milk, flavorings, chia, cacao, and mushroom powder together, and put it in the fridge overnight. Up your snack game with these healthy reishi bounty bars, which mesh together the flavors of chocolate and coconut with the health benefits of functional mushrooms. Incorporate reishi (Ganoderma lucidum) into your evening dessert with these delicious paleo brownies, which take only 20 minutes to bake. Warm up your days with our nourishing mushroom elixir built with the nutritional value of five mushroom supplements in one. A nighttime golden milk recipe with reishi helps to relax you and set the start for a restful sleep.
If, in the genuine spirit of lazy dieting, you can’t be bothered to cook, just add a teaspoon of our 5 Defenders Organic Mushroom Complex to your tea, coffee, or hot chocolate.
If you’re trying to maintain a healthy weight and haven’t discovered the low-calorie, low-sugar wonder that is cloud bread… Enjoy cordyceps extract powder in simple, healthy treats, like our keto cloud bread, which only has three base ingredients: eggs, cream cheese, and cream of tartar. This recipe for paleo biscuits features energy-supporting cordyceps extract powder.
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. Make sure your mushrooms and supplements are organic and have no grain fillers to dilute their benefits.
- Safety First: It’s best to consult a registered dietitian or naturopathic doctor before taking any functional mushrooms, including cordyceps.
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.
Potential Health Benefits of Mushroom Extract Supplements
Medicinal mushrooms have been tied to at least 130 different therapeutic applications. The role of functional mushrooms as herbal medicine has been proven long ago by the use of functional mushrooms in traditional Chinese medicine. Functional mushrooms, even when ingested as mushroom supplements, contain vitamin D, which is also said to aid in weight loss.
Support for the Immune System
Some research suggests that medicinal mushrooms may modulate the immune system and offer cancer-fighting properties. They do this by promoting immune cell activity that targets cancer cells and virus reproduction, as well as suppressing an overactive immune system, which may be useful for allergic diseases and autoimmune conditions. These effects are possibly due to beta-glucans, a type of soluble fiber found in many plants, including mushrooms.
Protection Against Diabetes and Heart Disease
Research has found that a variety of mushroom extracts might play a role in treating diabetes and heart disease. Multiple studies have shown that mushrooms may help improve insulin resistance and support overall heart health, making them a promising addition for managing diabetes and cardiovascular wellness. Different mushrooms have cholesterol- blood pressure-, and blood sugar-lowering qualities, making them a heart-healthy addition to a meal.
Anti-Inflammatory Effects
Early research suggests some mushrooms may help fight inflammation by targeting proinflammatory proteins and free radicals, but additional, randomized clinical trials are needed. Studies have showed that mushrooms potentially have antioxidant capacities, which increase the antioxidant defense systems in cells. They boost anti-inflammatory actions and thereby protect against obesity-related hypertension and dyslipidemia.
Athletic Performance Enhancement
A small study of long-distance runners found that supplementation with a type of medicinal mushroom called Cordyceps sinensis boosted endurance. For an active body, these findings may mean more energy for the muscles and less post-exercise fatigue, which is usually caused by the release of free radicals and inflammation.
Mental Health and Headache Management Support
In some research, mushroom extracts were found to help reduce anxiety and depression in people undergoing chemotherapy. Growing evidence suggests mushrooms may play a beneficial role in mood and cognitive health, with studies showing potential improvements in depression and brain function.
Researchers are also studying whether psilocybin - a mushroom extract that’s used as a psychedelic - can mediate emotions and moods. Some studies also suggest that psilocybin may exhibit benefits of analgesics, which can relieve or prevent pain in conditions like cluster headaches.
Obesity: A Multifactorial Perspective
Obesity is a group of metabolic disorders caused by multiple factors, including heredity, diet, lifestyle, societal determinants, environment, and infectious agents, which can all lead to the enhancement of storage body fat. Excess visceral fat mass in adipose tissue generate several metabolic disorders, including cardiovascular diseases with chronic inflammation based pathophysiology.
A combination of excess nutrients and a lack of physical activity is the primary causative factor in most cases of obesity. In addition, obesity is caused by hereditary, medications or mental illness and endocrine disorders.
Global Trends in Obesity
The global rate of obesity increased more than threefold between 1980 and 2014. More than 600 million people were considered obese in 2014. Almost 40 percent of men and women 18 years old and above were overweight. Over 41 million children (<5 years old) were overweight or obese in Asia. It is predicted that 1.12 billion people will be obese around the world in 2030.
Heredity and Obesity
More than 70 percent of obesity is caused by heredity. This is a consequence of phenotypes, which are linked to adipose tissue distribution and excess body fat. Excessive adiposity and increase with age are also influenced by heredity.
Medications and Mental Illness
Numerous psychiatric prescriptions are recognized as weight gain agents that cause obesity in most psychiatric cases. Weight gain is connected with the use of mood stabilizers (lithium, valproate), antipsychotics (clozapine and olanzapine), and antidepressants (amitriptyline), which may have serious long-term complications.
The Role of Hormones
Hormones like leptin and ghrelin are internal mediators in humans involved in feeding and hunger. Leptin is a peptide hormone synthesized by adipocytes, which play a key role in the storage of fat in the body, and regulates long-standing appetite. Ghrelin is another peptide hormone synthesized by the fundus lining of the stomach and epsilon cells of the pancreas, which regulates temporary appetite control.
Obesity and Related Health Issues
Obesity is an amplification of normal adiposity and is a central dogma in the pathophysiology of diabetes, cancer, dyslipidemia, hypertension, and atherosclerosis. It largely affects health because of the secretion of excessive adipokines. Obesity is a key agent in metabolic malfunctions involving lipid and glucose metabolism and influences organ dysfunction involving the heart, liver, intestines, lungs, hormones, and reproductive functions. Obesity is coupled with numerous pathological effects due to the extra body weight (i.e., worsening of osteoarthritis, sleep apnea, gout, and pain of the vertebral column).