John Miller
Mushrooms are a nutritious food with a variety of health benefits. They are a good source of vitamins, minerals, and antioxidants. In addition, mushrooms are low in calories and fat and contain modest amounts of fiber and protein. Mushrooms are considered to be low-carb vegetables, with one cup of raw mushrooms containing only 2.3 grams of carbohydrates. They are also a source of dietary fiber, which has been linked to a reduced risk of type 2 diabetes, improved weight control, and other health benefits. When discussing carbohydrates, it is important to differentiate between \whole\ carbs and \refined\ carbs. Whole carbs, found in foods like mushrooms, are unprocessed and contain natural fiber, while refined carbs have been processed and had their natural fiber removed. Overall, mushrooms are a healthy and nutritious food choice that can be incorporated into a balanced diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | Yes, but low in carbohydrates |
| Fiber | Good source of fiber |
| Vitamins | B vitamins, vitamin D, selenium, vitamin B3, vitamin B5, vitamin C, vitamin A, vitamin K |
| Minerals | Copper, potassium, phosphorus, iron |
| Antioxidants | Glutathione, ergothioneine, polysaccharides, indoles, polyphenols, carotenoids |
| Calories | Low in calories |
| Fat | Low in fat |
| Protein | Contains protein |
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What You'll Learn
Mushrooms are a good source of fibre
Mushrooms are a low-calorie food, and a single piece of oyster mushroom is said to have 9.52 grams of total carbs, with 3.6 grams being from fibre. They are also a good source of copper, niacin (vitamin B3), pantothenic acid (vitamin B5), potassium, phosphorus, and iron. Copper assists in energy production and iron utilisation, while potassium is important for maintaining fluid and electrolyte balance and may help lower blood pressure.
Harvard's School of Public Health has stated that "all varieties of mushrooms contain modest amounts of fibre and various nutrients." They are also full of micronutrients and non-nutritive plant substances such as polysaccharides, indoles, polyphenols, and carotenoids, which have been shown to have antioxidant, anti-inflammatory, and anticancer effects.
Mushrooms are extremely low in carbohydrates and are often recommended for low-carb diets. They are also high in vitamin D, which is important for healthy bones. Studies have also shown that consuming mushrooms may help slow the cognitive decline that comes with ageing.
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Carbohydrates are not essential for human health
Carbohydrates are one of the three main classes of macronutrients, along with proteins and fats. They provide energy to the body, which breaks them down into glucose. However, the body does not require carbs to function, and ultimately, the body can use ketones from fat for energy.
Carbs are present in a wide variety of foods, including starchy foods like bread, rice, and potatoes, as well as non-starchy vegetables, grains, legumes, and fruits. While they are a source of energy production in the body, they are not the only source, and a low-carbohydrate diet may even improve metabolic markers in people with glucose intolerance and insulin resistance.
In fact, a 2018 study involving weightlifting athletes showed that a low-carbohydrate ketogenic diet reduced body fat without compromising lean muscle mass and powerlifting performance. Additionally, carbohydrate restriction can offer metabolic advantages and promote weight loss, although it may increase the risk of heart disease and high levels of LDL cholesterol.
Mushrooms, specifically, are a good source of fiber, particularly the soluble fiber beta-glucan, and have a naturally low glycemic index, indicating little negative effect on blood glucose or insulin response. They are also low in calories and fat, and provide modest amounts of various nutrients, including B vitamins, copper, potassium, phosphorus, and iron.
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Mushrooms are low in calories and fat
Mushrooms are a type of fungus that is often used and served as a vegetable in recipes. They are highly nutritious and provide various health benefits. Notably, mushrooms are low in calories and fat, making them a healthy food choice.
A cup of raw mushrooms (70 grams) typically contains only 15 calories and 2.3 grams of carbohydrates, with minimal fat content. This makes mushrooms an excellent option for individuals on a low-calorie or low-carb diet.
The low-calorie nature of mushrooms is attributed to their high fibre content. Mushrooms are an excellent source of dietary fibre, which has numerous health benefits. Consuming fibre can lower the risk of type 2 diabetes, reduce cholesterol levels, and improve weight control. Fibre also boosts the immune system, exhibits anticancer functions, and helps control blood lipids and glucose levels.
In addition to their low-calorie and high-fibre content, mushrooms are packed with micronutrients and antioxidants. They are a good source of copper, potassium, phosphorus, and iron, as well as vitamins B3, B5, D, and B6. These nutrients assist in energy production, support healthy bones, and contribute to overall health and well-being.
Mushrooms are a versatile ingredient that can be used in a variety of dishes. They add a savoury flavour to recipes while being very low in sodium. Whether you're on a keto diet, aiming for weight loss, or simply seeking nutritious foods, mushrooms are an excellent addition to your meals.
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Mushrooms are a healthy food choice
Mushrooms are low in calories and fat, making them suitable for weight management. They also contain modest amounts of protein and various other B vitamins, including thiamine, riboflavin, B6, and B12. The soluble fibre beta-glucan, found in mushrooms, has a naturally low glycemic index, which means it is presumed to have little negative effect on blood glucose or insulin response. This makes mushrooms a healthy choice for people with diabetes or those on a low-carb diet.
Harvard's School of Public Health has noted that mushrooms contain non-nutritive plant substances such as polysaccharides, indoles, polyphenols, and carotenoids, which have been shown to have antioxidant, anti-inflammatory, and anticancer effects in cell and animal studies. Research is ongoing into the potential health benefits of medicinal mushrooms, with one study finding that consuming mushrooms reduced the risk of depression.
It is important to note that not all mushrooms are safe to consume. Wild mushrooms, in particular, can contain toxic substances that may lead to fatal health issues. Only mushrooms from reliable sources should be consumed, and a doctor should be consulted for advice on individual dietary needs and goals.
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Mushrooms are a novel source of dietary fibre
Harvard's School of Public Health notes that "all varieties of mushrooms are low in calories and fat, and contain modest amounts of fibre and various nutrients." Mushrooms are a good source of copper, niacin (vitamin B3), pantothenic acid (vitamin B5), potassium, phosphorus, and iron. B vitamins assist in the release of energy from carbohydrates, protein, and fat. Copper assists in energy production and iron utilisation. It also maintains the integrity of connective tissues and assists antioxidant enzymes. Potassium is important for maintaining fluid and electrolyte balance and may help lower blood pressure.
Consuming dietary fibre has many health benefits, including a lower risk of type 2 diabetes, lowered cholesterol levels, and improved weight control. Mushrooms are also a good source of fibre, particularly the soluble fibre beta-glucan. They have a naturally low glycemic index, and studies have been conducted on the effects of medicinal mushrooms for diabetes control. The glycemic load of a food item takes into account serving size, and for mushrooms, it is estimated to be low.
Mushrooms are extremely nutritious and good for human health. They contain various vitamins, minerals, and antioxidants. Some common edible mushrooms include morel and chanterelle mushrooms. Lion's mane mushrooms are a well-established candidate for brain health, as they contain compounds that stimulate the growth of brain cells. Research is ongoing about the potential for using mushrooms to improve health and to prevent or manage certain health conditions.
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Frequently asked questions
Yes, mushrooms are fibrous carbs. They are a good source of fibre, particularly the soluble fibre beta-glucan.
Carbohydrates are one of the three primary macronutrients, along with fat and protein. Dietary fibre is a type of carbohydrate that does not provide energy directly but feeds the friendly bacteria in the gut.
Consuming fibrous carbs has been linked to a lower risk of type 2 diabetes, improved weight control, and lowered cholesterol levels.
Mushrooms are extremely nutritious and are a good source of copper, potassium, phosphorus, and iron. They are also high in antioxidants, which can help to slow cognitive decline and reduce the risk of chronic diseases.
Other examples of fibrous carbs include vegetables such as zucchini, cauliflower, lettuce, kale, and cucumbers. Whole foods that contain unprocessed fibres, or "whole carbs", are also considered fibrous carbs. This includes vegetables, whole grains, legumes, and potatoes.
