Sarah Brown
Mushrooms and onions are two ingredients that can elevate almost any dish. They are nutrient-rich, flavourful, and provide plenty of health benefits. But are they fattening? Mushrooms are low in calories and can be used as a substitute for meat in many dishes, while onions are loaded with plant compounds and are a good source of fibre. So, are mushrooms and onions fattening? Let's find out.
| Characteristics | Values |
|---|---|
| Are mushrooms and onions fattening? | No, mushrooms and onions are not fattening. They are low in calories and fat. |
| Mushrooms as a meat substitute | Mushrooms are a healthy substitute for meat as they are low in calories, fat, and sodium. |
| Nutritional value of mushrooms | Mushrooms are rich in B vitamins, vitamin D, zinc, potassium, fiber, protein, and antioxidants. |
| Nutritional value of onions | Onions are rich in antioxidants, vitamin C, fiber, and flavonoids. |
| Health benefits of mushrooms | Mushrooms may help reduce the risk of cancer, heart disease, Alzheimer's, diabetes, and improve immune function. |
| Health benefits of onions | Onions may help reduce the risk of cancer, diabetes, hip fractures, improve bone density, and regulate blood sugar levels. |
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What You'll Learn
- Mushrooms are low-calorie, low-fat, and contain some protein
- Oyster and shiitake mushrooms are high in fibre
- Onions are low in calories and high in vitamins, fibre, and minerals
- Onions are rich in antioxidants and sulfur-containing compounds
- Onions are a good source of quercetin, a plant compound with health benefits
Mushrooms are low-calorie, low-fat, and contain some protein
Mushrooms are a low-calorie food, offering plenty of essential nutrients. They are rich in B vitamins, including riboflavin, niacin, and pantothenic acid, which support energy metabolism and brain function. They are also a good source of vitamin D, crucial for bone health and immune function, and contain potassium, which is known for reducing blood pressure.
Mushrooms are also low in fat and sodium, making them a healthier substitute for meat in many dishes. They can help reduce the risk of chronic diseases such as cancer, heart disease, and diabetes. For example, a study of 17 cancer studies showed that eating just 18 grams of mushrooms daily may lower the risk of cancer by up to 45%.
In addition to their health benefits, mushrooms are versatile and can be used in a variety of recipes. They have a delicate flavor and meaty texture, making them an excellent addition to stir-fries, soups, sauces, and more. They can be eaten raw or cooked, sliced or unsliced, and are almost always readily available in grocery or health food stores.
When it comes to weight loss and health, the "mushroom diet" doesn't refer to only eating mushrooms, but rather to regularly replacing meals that would normally include meat with mushrooms. This approach can help enhance weight loss and improve overall health by reducing the consumption of saturated fats, high cholesterol, and exposure to hormones and antibiotics associated with meat. Published scientific studies have shown that those who followed a "mushroom diet" and replaced meat with mushrooms for one year experienced significant losses in total body weight, BMI, and waist circumference compared to those who ate a standard meat diet.
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Oyster and shiitake mushrooms are high in fibre
Onions and mushrooms are a culinary duo that can elevate almost any dish. They are nutrient-rich ingredients that provide plenty of health benefits. Mushrooms are known for being low in calories and offering plenty of essential nutrients. They are rich in B vitamins, including riboflavin, niacin, and pantothenic acid, which support energy metabolism and brain function. They are also one of the few natural food sources of vitamin D, crucial for bone health and immune function.
Beta-glucans are fermented by gut bacteria to produce short-chain fatty acids that can help reduce cholesterol production in the body. A small 2011 randomised control trial found that eating a soup containing 30 grams of dried P. ostreatus for 21 days decreased triglycerides, total cholesterol, and oxidised LDL (bad) cholesterol levels compared with a placebo. A 2020 review of eight human studies also found that P. ostreatus intake helped lower blood sugar, triglycerides, blood pressure, and insulin levels, all of which could decrease the risk of heart disease.
Shiitake mushrooms contain the highest concentration of beta-glucans. A study published in Nutrition and Cancer in 2010 found that women who ate more mushrooms were less likely to have breast cancer. The researchers clarified that more research is needed and that mushrooms are only one small factor to consider when trying to prevent breast cancer.
In addition to their fibre content, oyster mushrooms have been shown to have immune-boosting properties. Oyster mushrooms may support the immune system in several ways. For example, pleuran—a type of beta-glucan fibre derived from P. ostreatus—has been shown to have immune-modulating properties. The mushrooms may also have antiviral and antibacterial effects.
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Onions are low in calories and high in vitamins, fibre, and minerals
Onions are low in calories, with only around 40 to 44 calories per 3.5 ounces (100 grams) or a medium-sized onion. They are a good source of vitamins, fibre, and minerals, which provide numerous health benefits.
Onions are packed with antioxidants, particularly quercetin, which has anti-inflammatory properties and may help lower cholesterol levels and blood pressure. They are also a good source of vitamin C, which acts as an antioxidant that benefits cardiovascular health and is needed for immune function, as well as skin and hair health. Onions also contain vitamin B6, which is involved in the formation of red blood cells, and folate (vitamin B9), which is essential for cell growth and metabolism, especially during pregnancy.
In addition to vitamins, onions are a good source of dietary fibre, including inulin and healthy soluble fibres called fructans, which promote digestive health and feed beneficial bacteria in the gut. Onions also contain small amounts of protein and healthy minerals like potassium, which is important for heart health and can help lower blood pressure, and manganese.
The health benefits of onions are not limited to their vitamin, fibre, and mineral content. Onions have also been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health. They may also aid in weight loss, as studies have connected onion's active compounds with reductions in body weight. Overall, onions are a nutrient-rich ingredient that can provide a range of health benefits when incorporated into a balanced diet.
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Onions are rich in antioxidants and sulfur-containing compounds
Onions are a root vegetable with a sharp, strong taste and smell, derived from their sulfur-containing compounds. These compounds are released when the onion is pierced, causing an irritating sensation in the eyes and often resulting in tearing. Despite this, onions are a nutrient-dense food, boasting a wide range of health benefits due to their rich antioxidant and sulfur content.
The sulfur compounds in onions contribute to several health advantages. They have been linked to lower cholesterol levels in the body, potentially reducing the risk of heart disease and stroke by helping to break down blood clots. Additionally, these sulfur compounds can boost insulin production, making onions a beneficial food choice for individuals with diabetes.
Onions are also an excellent source of antioxidants, particularly quercetin, which has been linked to various health benefits. Quercetin acts as an anti-inflammatory agent, helping to reduce inflammation and boost the immune system. It also possesses anticancer properties, as studies have indicated that a diet rich in quercetin is associated with a decreased likelihood of developing certain cancers. Furthermore, onions are a good source of vitamin C, another antioxidant that supports immune function and contributes to skin and hair health.
The combination of antioxidants and sulfur-containing compounds in onions makes them a valuable addition to a healthy diet. They have been linked to improved bone health, lower blood sugar levels, and a reduced risk of cancer. Onions are also a good source of fiber, which promotes digestive health, and they contain B vitamins, including folate and vitamin B6, that play essential roles in metabolism and nerve function.
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Onions are a good source of quercetin, a plant compound with health benefits
Onions and mushrooms are nutrient-rich ingredients that can be added to a variety of dishes to boost their taste and health benefits. Both are low in calories and can be consumed in a variety of ways, making them a healthy and tasty addition to any diet.
Onions, in particular, are a rich, natural source of the flavonoid quercetin. Quercetin is a phytochemical, polyphenol, or flavonoid, and is produced by plants, which may have health benefits for humans. Quercetin is one of the most studied dietary flavonoids and is associated with multiple health benefits. It is important for heart health, strong bones, and diabetes prevention. It has been shown to support the cardiovascular system by lowering blood pressure and cholesterol and relaxing blood vessels.
Onions contain many varieties of organosulfur compounds, including disulfides, trisulfides, cepaene, and vinyl dithiins. These compounds have a variety of health-functional properties, including anticancer and antimicrobial activities. Quercetin is also a powerful antioxidant. Antioxidants help fight free radicals, which are molecules that contain unpaired electrons. Because electrons naturally want to pair up, free radicals roam around the body, pulling electrons away from other molecules. This process can damage cells and DNA. Quercetin cleans up free radicals by pairing with their single electrons so they can no longer cause damage.
Red and chartreuse onions are the best varieties to consume if one is focusing on quercetin content. It is also important to note that quercetin is unevenly distributed in onions. It is more highly concentrated in the outer layers of the peel. So after peeling back the thin paper covering, the first two to three layers, which tend to be thicker and maybe even a little slimy, have the most quercetin.
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Frequently asked questions
No, mushrooms are not fattening. They are low in calories and saturated fat, making them a healthy addition to your diet. They are also a good source of plant-based protein.
No, onions are not fattening. They are low in calories and high in vitamins, fiber, and minerals. They are also a good source of antioxidants, which can help protect your heart and lower your risk of some cancers.
Mushrooms are a good source of vitamin D, B vitamins, and antioxidants. They also contain polyphenols, which are linked to better gut and heart health.
Onions are a good source of vitamins, minerals, and fiber. They also contain antioxidants and sulfur-containing compounds, which can help protect your heart and lower your risk of some cancers.
