John Miller
Mushrooms are a versatile and tasty ingredient, but are they keto-friendly? The ketogenic (keto) diet is a low-carb, high-fat diet that restricts fruits and vegetables due to their high carbohydrate content. Mushrooms are fungi, and their nutritional profile differs from plants. They are low in carbohydrates, ranging from 4g to 8.5g of carbs per 100g, and high in fibre, with a range of 1.7 to 4.4g of fibre per 100g. This makes them an excellent addition to a keto diet, and they can be used in a variety of keto-friendly recipes.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Low |
| Fat content | Very low |
| Protein content | Moderate |
| Fibre content | High |
| Calories | Low |
| Nutritional profile | Unique textures and flavours, rich source of bioactive compounds such as beta-glucans, phenolic compounds, and ergosterols |
| Selenium content | High |
| Vitamin D content | High |
| Vitamin B content | High |
| Copper content | High |
| Potassium content | High |
| Medicinal properties | Powerful medicinal properties that have been used for centuries to prevent and manage a wide range of health conditions |
| Gluten-free | Yes |
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What You'll Learn
Mushrooms are keto-friendly
The keto diet aims for the body to enter a state of ketosis, where it burns fat instead of sugar. To achieve this, the diet restricts carbohydrates and protein, with 60-80% of total calories coming from fat and only 10% from carbohydrates. Mushrooms are a great fit for keto because they are low in carbohydrates, with only 4% carbohydrate content, and moderate in protein, with 2% protein content.
Mushrooms are also a good source of selenium, an antioxidant that helps regulate thyroid function and supports liver health. They contain vitamin D, which can help regulate blood glucose levels, and B vitamins, which help the body convert food into energy and reduce tiredness and fatigue.
Mushrooms are versatile and can be used in a variety of keto meals. They can be stuffed with cream cheese, meats, or low-carb vegetables, and sprinkled with cheese. They can be sautéed or stir-fried with butter and garlic, or added to creamy soups and hot beverages.
While mushrooms are keto-friendly, it is important to be mindful of pre-packaged mushroom products, which may contain high-carb ingredients that can disrupt ketosis.
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Nutritional benefits of mushrooms
Mushrooms are a nutrient-dense food, packed with a ton of essential vitamins and minerals. They are a good source of B vitamins, including riboflavin, niacin, and pantothenic acid. B vitamins help to provide energy by breaking down proteins, fats, and carbohydrates. Riboflavin is good for red blood cells, while niacin is beneficial for the digestive system and maintaining healthy skin. Pantothenic acid supports the nervous system and helps the body produce hormones.
Mushrooms are also a rich source of potassium, which is known for reducing the negative impact of sodium on the body and lowering blood pressure. They contain high amounts of selenium, which is an antioxidant that helps regulate thyroid function and supports the immune system. Selenium also acts as a precursor for glutathione, which is essential for liver health. Additionally, mushrooms are the only food in the produce aisle that naturally contains vitamin D, which is important for bone and immune health. Vitamin D can be increased by exposing mushrooms to ultraviolet light.
Certain types of mushrooms, such as shiitake and oyster mushrooms, contain beta-glucans, which have immunity-stimulating effects and may offer protection against allergies and chronic diseases. Maitake mushrooms are thought to have regulatory effects on the body and offer potential health benefits. Cremini mushrooms are an excellent source of zinc, which is crucial for the immune system and optimal growth in infants and children.
Overall, mushrooms are a nutritious food that can complement a balanced diet, providing various health benefits and contributing to a tasty and versatile ingredient in many recipes.
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Medicinal properties of mushrooms
Mushrooms are a fungus that has been consumed and used as medicine for thousands of years. Ancient civilisations like the Greeks and Romans valued mushrooms for their culinary and medicinal properties. In traditional Chinese medicine, mushrooms have been considered an "elixir of life".
Mushrooms have been studied extensively for their medicinal properties, with over 100 medicinal functions produced by mushrooms and fungi. These include antioxidant, anticancer, antidiabetic, antiallergic, immunomodulating, cardiovascular protection, anticholesterolemic, antiviral, antibacterial, antiparasitic, antifungal, detoxification, and hepatoprotective effects.
Mushrooms contain polysaccharides that act as a prebiotic, stimulating the growth of beneficial gut bacteria. They are also a source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Some mushrooms, like shiitake, contain compounds that inhibit the production of cholesterol, block cholesterol absorption, and lower overall cholesterol in the blood.
In terms of cancer treatment, medicinal mushrooms are used as biological response modifiers (BRMs), helping to treat cancer, reduce the side effects of therapies, and improve patients' quality of life. Turkey tail mushrooms, for example, have been used in traditional Chinese medicine to treat lung diseases and strengthen the immune system when given with standard cancer treatment.
Mushrooms are also a good source of vitamin D, which helps the body absorb calcium to maintain and build strong bones. They are low in calories, carbohydrates, fat, and sodium, and provide important nutrients such as selenium, potassium, riboflavin, niacin, vitamin D, proteins, and fiber.
Overall, mushrooms have a wide range of medicinal properties that have been recognised and utilised by various civilisations throughout history, and they continue to be studied for their potential health benefits.
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Types of mushrooms to eat on keto
Mushrooms are a keto-friendly food due to their low carbohydrate and fat content. They are also a source of fibre and protein, making them a versatile ingredient for keto meals.
When it comes to the types of mushrooms that are suitable for a keto diet, the most commonly mentioned varieties are white button mushrooms, shiitake mushrooms, oyster mushrooms, and portobello mushrooms. These mushrooms are low in carbohydrates and keto-friendly in their natural form. However, it is important to check the labels on canned or packaged mushroom products, as these may have added ingredients that are not keto-friendly.
White button mushrooms, in particular, offer a range of benefits for those on a keto diet. A cup of these mushrooms contains only 16 calories and 3 grams of carbohydrates, making them an excellent addition to keto meals. They are also a good source of vitamin D, which can help regulate blood glucose levels, making them a nutritious option for those trying to lose weight or manage their diabetes through the keto diet.
Other types of mushrooms that can be considered for a keto diet include Lion's Mane and Baby Bella mushrooms. Baby Bella mushrooms, also known as cremini mushrooms, are a smaller, more mature version of button mushrooms and are available in High Vitamin D varieties.
While mushrooms are generally keto-friendly, it is important to remember that the net carbohydrate content can vary among different types of mushrooms. Additionally, as with any food, portion sizes should be considered to ensure they fit within an individual's daily macronutrient goals when following a keto diet.
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Keto recipes with mushrooms
Mushrooms are a keto-friendly food, as they are low in carbohydrates and calories, and are a good source of fibre and protein. They are also packed with vitamins, minerals and antioxidants, making them a nutritious addition to a keto diet.
Keto Stuffed Mushrooms
This recipe uses mushrooms stuffed with a creamy sharp cheddar filling. It also includes garlic, sage, thyme, salt and pepper. The mushrooms are brushed with a damp cloth to remove dirt, and the stems are removed and diced. The filling is made by sauteing the diced stems with garlic, and then stirring in the herbs and seasoning. The mushrooms are then stuffed and baked.
Italian Baked Mushrooms
This recipe involves baking mushrooms in a butter, garlic and herb sauce. The mushrooms are cooked in a skillet with butter, garlic, rosemary, sage and other herbs. They are then smothered in the sauce and served as a side dish.
Mushroom Chips
Mushroom chips are a simple keto snack or side dish. The mushrooms are sliced and cooked in the oven with olive oil, Parmesan, butter, pork rinds, salt and pepper.
Creamy Keto Stroganoff Mushrooms
This recipe is a mushroom side dish with the flavour of beef stroganoff. It includes mushrooms, butter, beef base, water, celery, garlic, rosemary, sage, cream, and sour cream. All the ingredients are cooked in a skillet and served.
Sausage-Stuffed Mushrooms
This recipe involves stuffing mushrooms with sausage meat and cheese. It is a quick, nutritious meal that is low in carbohydrates.
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Frequently asked questions
Yes, mushrooms are keto-friendly. They are low in carbohydrates and calories, and they are a good source of copper and potassium, which helps regulate bodily functions.
Mushrooms are nutrient-dense, providing vitamins, minerals, protein, and fiber. They are also a natural source of key vitamins and minerals, including B vitamins like riboflavin (B2), niacin (B3), and pantothenic acid (B5), which help your body convert food into energy.
One keto-friendly mushroom recipe is mushroom chips, which only require two ingredients and are rich in flavor. You can also make a pepperoni pizza frittata with fresh eggs, white mushrooms, and mozzarella cheese for a low-carb breakfast.
