The versatile mushroom, with its diverse shapes, sizes, and colors, is a favorite of nutrition professionals. It can be a side dish or a meat replacement in the main course. Mushrooms are packed with vitamins, minerals, and other nutrients.
Nutritional Benefits of Mushrooms
Mushrooms are a low-carb, practically no-fat food with some protein. A serving is about a cup raw (a fist-sized amount) or 1/2 cup cooked. One serving only has about 15 calories. Mushrooms have about 15 vitamins and minerals, including vitamin B6, folate, magnesium, zinc, and potassium, says Angela Lemond, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
They’re also rich in antioxidants, such as ergothioneine and selenium, which are both anti-inflammatory compounds. “Mushrooms are a great food to consume when you have minor inflammation, such as any injury, or if you have any autoimmune disorders such as multiple sclerosis, rheumatoid arthritis, or lupus,” says Lemond. They’re one of the few foods that have vitamin D, which is important for building strong bones, reducing inflammation, and improving immune function. (Mushrooms contain even more vitamin D when they’re exposed to ultraviolet light.)
The phytochemicals-or naturally occurring plant chemicals-in mushrooms “seem to be especially potent, displaying some anti-cancer and anti-aging properties,” says Brian St. Pierre, a registered dietitian and director of performance nutrition at Precision Nutrition.
Mushroom Varieties and Health
Mushrooms come in thousands of varieties, many of which have different nutritional profiles. White mushrooms are also sold with enhanced levels of vitamin D. Ultimately, though, any mushroom is a good choice. “The best mushrooms are the ones you enjoy and will eat most consistently,” says St. Pierre. “They all provide an array of benefits.” It's important to know how to identify any mushrooms found in the wild, which can be poisonous, before eating them.
Read also: Weight Loss: The Mushroom Connection
There are a variety of delicious, edible mushrooms that many people never hear about, see, or get to eat. Some that stick out in mind are lion’s mane mushroom, chestnut mushroom, pioppino, and nameko, but there are many others as well.
Incorporating Mushrooms into Your Diet
Eating them cooked into omelets or roasted are all good options, says St. Pierre, and some types can be sliced raw on a salad. “Simply be mindful of what else you might be adding, such as oil or cheese.”
Because mushrooms have a savory, umami flavor similar to meat, blending them and mixing them with meat, or eating mushrooms as a meat replacement, are popular ways to reduce meat intake, says Lemond. “They provide a similar taste and texture profile to meat, relative to most other plant foods-in particular cremini and portobello mushrooms,” says St. Pierre.
If you don’t like their texture, sautéing mushrooms with some olive oil can soften them and make them easier to eat, says Lemond. Try a few different kinds to see which you enjoy the most.
Mushrooms and the Ketogenic Diet
In order to follow the ketogenic diet, which is also known as the “keto diet,” dieters must follow a low-carb, high-fat, moderate-protein diet. Mushrooms can be a great addition to a ketogenic diet due to their naturally low carbohydrate and fat content. Certain types of mushrooms, such as dried shiitake, are also a source of selenium. Selenium is an essential mineral that contributes to normal immune function. Even though all mushrooms belong to the same fungal family, their net carbohydrate content varies greatly.
Read also: Are Mushrooms Keto?
Mushrooms may be keto-friendly because they’re low in carbohydrates. These may include white button, portobello, raw oyster, and shiitake mushrooms. The ketogenic, or keto, diet is designed to be very low in carbohydrates and high in fat with moderate amounts of protein (1). While originally designed to help manage epileptic seizures in children, the keto diet today is often used to promote weight loss and support type 2 diabetes (1, 2, 3). Most people who follow a keto diet limit their total carbohydrate intake to fewer than 50 grams per day to achieve and maintain a state of ketosis. Ketosis is when your body uses ketone bodies rather than glucose as a primary source of energy (2).
To stay within your desired keto carb range, it’s helpful to know the general carb content of popular foods you enjoy. You may be wondering about the carbohydrates and nutrition of different types of mushrooms. There are many varieties of mushrooms, and the most common types are naturally low in carbohydrates in their natural form. For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively (4, 5, 6). If you like portobello mushrooms, you’ll find around 3 grams of carbs in both a 1-cup (86-gram) serving of them diced, or an average mushroom cap you might use to make a meatless burger (7).
Not only are mushrooms low in carbs, but they come with fiber. Fiber can be tough to get on the keto diet since it’s found in carb-rich foods like fruits, vegetables, and whole grains. Some low carb foods pack fiber, such as mushrooms, avocado, nuts, and seeds. It seems unlikely that you would go over your daily carb limit by making mushrooms a regular part of your diet, unless you’re planning to eat 6 cups a day or preparing them as part of an otherwise carb-heavy grain dish. As for canned or other packaged mushroom products, be sure to read the nutrition label, as these may not be as keto-friendly. For instance, 1/2-cup (120-mL) serving of Campbell’s Cream of Mushroom prepared soup contains 8 grams of carbs, and you’ll find 2.5 servings per can, contributing 20 grams of carbs total (8).
Keto-Friendly Mushroom Recipes
Despite its low carb count, this noodle dish packs a lot of taste. To marinate noodles, drain them and run hot water over them. Put them between pieces of paper towel and dry them as much as you can. Add the soy sauce, sriracha, and rice wine vinegar to the noodles. To make a soft-boiled egg, bring a small pot of water to a gentle simmer. The water should be enough to fully cover the egg. Once the water is boiling, gently put the egg in and let it cook for 6 minutes. Set the oven to 180°C and heat a skillet that can go in the oven to medium heat. While the pan is getting hot, use kitchen roll to dry the chicken thigh under and on top of the skin. When the pan is hot, put the chicken thigh in it with the skin facing down. With a spatula, press down on the thigh so that the whole surface of the skin is touching the hot pan. Once the chicken is golden brown, turn it over and put it in the oven for 12 minutes. Once the noodles have been marinating long enough, drain off any extra marinade and put them in the same pan that the chicken thighs were cooked in. Add the mushrooms to the pan and cook for 2 to 3 minutes, or until the mushrooms are done to your liking. Cut the cooked thigh into 4 or 5 pieces and add them to the noodles in the bowl. Take the egg out of the ice bath and carefully peel the shell off. Add sesame oil and scallions as a garnish. If you like, sprinkle sesame seeds on top.
This pepperoni pizza frittata is a great low-carb breakfast option that’s easy to put together. Save 1/3 of the pepperoni and roughly chop the rest and all of the basil. Make 3-4 slices down the length of the tomato and chop the rest into small pieces. Add the chopped pepperoni, basil, and tomato chunks. Set aside the slices of pepperoni, tomato, and mushroom. Heat a large (12-inch) skillet over medium-high heat. Once the pan is hot, pour the egg mixture in and let it cook for about two to three minutes, or until you can run a spatula around the edges. Once the edges are done and starting to pull away, put the pepperoni, tomato, and mushroom slices on top and put the pizza in the oven. Enjoy!
Read also: The Power of Mushrooms
Additional Health Benefits of Mushrooms
Whilst mushrooms are often known for their meaty, umami flavour, their protein contents are not comparable with the meat or fish they often resemble. Mushrooms do contain some protein but it is not a sufficient source for those looking to remove animal products from their diet.
Anti-Cancer Properties
Thanks for their antitumor, antimicrobial and antioxidant effects, according to recent studies, the anti-cancer compounds found in mushrooms play a crucial role in protecting against oxidative damage and killing off cancer cells to prevent tumor formation. In addition, a systematic review and meta-analysis of observational studies published in Advances in Nutrition in March 2021 found that revealed that consuming at least two mushrooms per day could potentially lower cancer risk by as much as 45 percent.
Immune System Support
Mushrooms can enhance almost every system in the body and protect you from numerous diseases since they’re associated with lowered inflammation. Mushrooms also have the natural ability to fight dangerous bacteria and viruses. This is why it’s not surprising that these beneficial compounds can be isolated from many mushrooms and used to protect human cells.
Cholesterol Reduction
Eating more mushroom is one way to lower cholesterol levels naturally. Mushrooms have sterol compounds that interfere with the production of cholesterol in the liver, yet at the same time they can raise levels of “good” HDL cholesterol.
Energy Boost
Mushrooms are a great source of B vitamins, which help support adrenal function and turn nutrients from food into energy that your body can use.
Weight Management
Studies find that regularly substituting mushrooms for meat might help you lose weight, since they are a low-calorie, nutrient-dense food.
Vitamin D Source
Vitamin D deficiency is a serious problem for many people and linked to everything from low immune function to depression. Exposing mushrooms to UV light, whether they’re grown outdoors or indoors under certain light fixtures, increases their concentration of vitamin D. Vitamin D is necessary for the absorption of calcium, and a deficiency in this key vitamin can increase the risk of fractures, weakened bones and mineralization defects.
Stress Reduction
Mushrooms can help your body deal with stress and lower levels of cortisol.
Fertility Improvement
One study found that cordyceps supplementation in rats helped improve sperm motility, survival rates and progressiveness.
Nutritional Value
All varieties of mushrooms are low in calories and fat, and contain modest amounts of fiber and various nutrients. Perhaps the more interesting properties of mushrooms are their non-nutritive plant substances-polysaccharides, indoles, polyphenols, and carotenoids in which cell and animal studies have shown antioxidant, anti-inflammatory, and anticancer effects.”
Mushrooms provide not only the nutrients typically found in fruits and vegetables, but also those found in meats and grains.
Choosing and Preparing Mushrooms
It’s important to buy and eat organic grown mushrooms whenever possible because they’re very porous and have the tendency to easily absorb chemicals from the soil that they’re grown in. To wash mushrooms, some need just a wipe down with a clean, damp cloth to remove any dirt (like shiitake, portobello, small crimini and button mushrooms). Many people like to store them in a paper bag rather than a plastic one. When it come to cooking mushrooms, each type needs to be handled a bit differently. Large mushrooms like portobellos can be baked and still hold their firm texture, but more delicate mushrooms like shiitakes and cremini are best for sautéing in a pan or wok. Mushrooms add an earthy flavor and chewy, hearty texture to all kinds of savory dishes - from omelets and stir-fries to whole grain pilaf or side dishes.
If you are watching your weight, substitute mushrooms for some of the meat in a recipe. Clean mushrooms by brushing off particles, then rinse quickly. Slice mushrooms into quarters.
Growing Your Own Mushrooms
Want the freshest mushrooms possible? Try growing your own at home! We provide an array of gourmet mushroom spawn so you can grow your own mushrooms at home. Our grain spawn, sawdust spawn, and plug spawn will help you grow indoors or out at a variety of scales. We also have ready-to-fruit mushroom growing kits which are the perfect introduction to the mushroom growing process. These kits are able to produce a first flush of mushrooms within 14 days or so of starting the process.
Understanding Carbs in Mushrooms
We often get asked about the nutritional value of mushrooms, including the carbs associated with our fungal friends. Below we look at some numbers associated with carbs in mushrooms. Before getting to the numbers, let’s talk a little about what carbs are. Carbohydrates are one of the three primary macronutrients, along with fat and protein. “The main purpose of carbohydrates in the diet is to provide energy. Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy) for later use. Fiber is an exception. It does not provide energy directly, but it does feed the friendly bacteria in the digestive system.
Of course, there is more to carbohydrates. For instance, there is the concept of “whole” carbs versus “refined” carbs. Refined carbs are in foods that have been processed and the natural fiber is removed from the food. Some examples of refined carbs include white pasta, white bread, white rice, and sugar-sweetened fruit juices. On the other hand, whole carbs are foods that have not been processed and are more in their natural form. This includes the natural fiber found in the food. Eating real, unprocessed food is important for health purposes. There has been a myth circulating for awhile now that says carbs cause obesity. However, that is not completely true. Refined carbs and added sugar can certainly lead to obesity. However, the same has not been shown with fiber-rich, whole-foods that contain “whole” carbs. Carbs are not an essential nutrient for human health. The body does not require carbs to function, and ultimately, the body can use ketones from fat for energy. However, many nutritious foods do provide carbs, like the whole foods mentioned above. The statistics on the white button mushroom is coming from the USDA.
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