Emma Wilson
Mushrooms are a low-calorie food option, with a cup of raw mushrooms containing around 15 calories. They are also low in fat and cholesterol, and have a high volume, meaning they can be consumed in large quantities. The calorie content varies depending on the type of mushroom, with white button mushrooms containing around 5 calories, and shiitake mushrooms containing 44 calories per serving. Mushrooms are also a good source of protein, fiber, and various vitamins and minerals, making them a nutritious food choice. They are often used as a meat substitute in recipes due to their low-calorie content and savoury, umami flavour.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Vitamins | Vitamin C, B vitamins, vitamin D, vitamin B12, folate, vitamin B3, vitamin B5, vitamin B6 |
| Minerals | Copper, potassium, phosphorus, iron, zinc, calcium, magnesium, selenium |
| Antioxidants | Glutathione, ergothioneine, choline, polyphenols, polysaccharides |
| Protein | High |
| Fibre | High |
| Sodium | Low |
| Glycemic Index | Low |
| Cholesterol | Lowers blood cholesterol |
| Health Benefits | May prevent cancer, lowers blood pressure, improves gut health, reduces risk of Alzheimer's, heart disease, diabetes |
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What You'll Learn
Mushrooms are low in calories and sugar
Mushrooms are a low-calorie food option, with one cup of raw mushrooms containing between 15 and 20 calories. They are also low in sugar and high in protein, vitamins, and minerals. This makes them a nutritious and flavourful addition to any diet, especially plant-based ones.
Mushrooms are a type of fungus, often categorized as vegetables. They are native to North America and Europe and are known for their delicate flavour and meaty texture. There are many varieties of culinary mushrooms, including white button, crimini, shiitake, portabella, and enoki. White mushrooms, in particular, are low in calories and sugar, while being high in protein and vitamin D. They also contain vitamin B12, which is usually obtained from animal sources.
The versatility of mushrooms makes them an excellent substitute for meat in recipes. They can be used in a wide range of dishes, adding delicious savoury flavours. Mushrooms are also a good source of copper, potassium, phosphorus, and iron, as well as B vitamins. These vitamins assist in energy production and the release of energy from carbohydrates, protein, and fat.
The health benefits of mushrooms are extensive. They are a rich source of potassium, which helps to reduce the negative impact of sodium on the body and lower blood pressure. Mushrooms also have a low level of sodium themselves. They are a good source of dietary fibre, which can help manage health conditions such as type 2 diabetes. Additionally, mushrooms contain antioxidant compounds, which can combat the harmful effects of oxidative stress and reduce the risk of chronic diseases.
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They are high in protein, vitamins, minerals and antioxidants
Mushrooms are a good source of protein, vitamins, minerals, and antioxidants. They are low in calories and can be used as a meat substitute. They are also a good source of dietary fibre.
Mushrooms are a good source of protein. They contain all nine essential amino acids, which is unusual for plant proteins. They are also high in quality, low in cost, and widely available, making them a suitable alternative to animal proteins. In 2018, about 9 million tons of cultivated mushrooms were produced worldwide, with Agaricus bisporus (white button mushroom) being the most commonly consumed species.
Mushrooms are a good source of vitamins, including vitamin B, C, and D. Vitamin B helps the body get energy from food and form red blood cells, while vitamin C contributes to healthy skin and heart disease prevention. Vitamin D is important for cell division and strengthening the immune system. Mushrooms are the only non-animal source of this vitamin, and their content of it increases when exposed to sunlight.
Mushrooms also contain minerals such as iron, phosphor, copper, potassium, and selenium. Potassium helps maintain fluid balance and control blood pressure, while phosphorus, in combination with calcium, forms the structure of teeth and bones.
Additionally, mushrooms are a source of antioxidants, which can protect against oxidative stress and damage. They contain ergothioneine, a sulfur-containing derivative of the amino acid histidine, which is obtained exclusively through the diet and may represent a new vitamin with antioxidant properties. Other mushroom antioxidants include ascorbic acid, tocopherols, and tocotrienols.
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They have health benefits, including cancer-fighting properties
Mushrooms are a great low-calorie food option. They are also a source of antioxidants and vitamins.
Mushrooms are part of the fungus family and are used in traditional Chinese medicine to treat illnesses. They are known to complement chemotherapy and radiotherapy by countering the side effects of cancer, such as nausea, bone marrow suppression, anaemia, and lowered resistance.
Some studies have shown that certain chemical compounds in mushrooms, such as polysaccharides (beta-glucans) in turkey tail mushrooms, may strengthen the immune system to fight cancer. In a study in Japan, 225 patients with benign colorectal tumours were given an extract of the mushroom G. lucidum mycelia (MAK). After 12 months, a follow-up colonoscopy showed that the number and size of the tumours had decreased in the group that received MAK. Another study in China found that the polysaccharides in reishi mushrooms may help cancer-fighting immune cells, called lymphocytes, stay active.
However, it is important to note that mushrooms cannot cure or prevent cancer. While they have shown promising results in laboratory and animal studies, more human trials are needed to confirm their effectiveness.
In addition to their potential cancer-fighting properties, mushrooms offer various other health benefits. They are a good source of vitamins, including vitamin C and folate, and minerals such as selenium. They also contain antioxidants, which can help protect the body from damage caused by free radicals. Mushrooms are also a source of dietary fibre, which can help manage health conditions such as type 2 diabetes.
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They are versatile and can be cooked in many ways
Mushrooms are a great, low-calorie food option. They are also versatile and can be cooked in many ways.
Mushrooms are a type of fungi, often categorized as a vegetable. They are a healthy option and can be cooked in a variety of ways, making them a very versatile food.
When cooking mushrooms, it is important to note that they should not be crowded in the pan. This is because, if they are piled on top of each other, they will steam instead of browning. It is best to use a wide skillet or pan to cook mushrooms, as this will give them enough room to brown and crisp around the edges.
Mushrooms can be cooked with a variety of different ingredients, including butter, garlic, lemon, thyme, olive oil, salt, and pepper. Some recipes suggest adding wine, Worcestershire sauce, or balsamic vinegar for extra flavor.
One popular way to cook mushrooms is to sauté them. To do this, heat olive oil in a wide skillet over medium heat. Add the mushrooms in a single layer and leave them until they start to turn golden brown (about 3-5 minutes). Then, stir them and spread them back into a layer to brown the other side. Once they are golden on all sides, season with salt and pepper, and add garlic, lemon, thyme, and butter, if desired.
Mushrooms can also be roasted, grilled, boiled, or baked. They can be added to stir-fries, soups, stews, or sauces. They are a great addition to many dishes and can be cooked in a variety of ways, making them a versatile and healthy option.
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They are a good meat substitute
Mushrooms are a good meat substitute for several reasons. Firstly, they are a healthy alternative, being low in calories, fat, carbohydrates, and sodium, while also being high in fibre, vitamins, minerals, and antioxidants. They are the only vegetable that contains vitamin D naturally, and this vitamin content can be increased by exposing mushrooms to sunlight before use.
Secondly, mushrooms have a meaty texture and are flavourful, with an umami taste, making them a satisfying substitute. This means they can be used in a variety of dishes to replace meat while still maintaining a rich flavour and texture. For example, they can be used in pasta sauces, pizzas, stews, and soups, as well as in more meat-focused dishes such as burgers, tacos, sandwiches, and even vegan fried chicken.
Thirdly, mushrooms are sustainable and easily accessible. They are a good way to reduce meat consumption and animal exploitation, benefiting both the environment and animal welfare. They are also widely available at most grocery stores, although some varieties may need to be sourced from specialist grocers or foragers.
It is worth noting that mushrooms are not a direct one-to-one protein substitute for meat. However, they can be combined with other plant-based protein sources like beans, tempeh, tofu, or seitan to create a balanced meal.
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Frequently asked questions
Yes, mushrooms are low in calories.
One cup of raw mushrooms contains around 15 calories. Button mushrooms have about 5 calories each, while larger mushrooms can have 10 calories each.
Mushrooms are low in calories but rich in nutrients, vitamins, minerals, and antioxidants. They can be used as a substitute for meat in recipes, helping to reduce calories and fat without sacrificing satisfaction.
Oyster mushrooms have 28 calories per serving, while portobello mushrooms have 22 calories per serving. Shiitake mushrooms are also low in calories and have various health benefits.
Sautéing, boiling, grilling, and baking mushrooms are healthier and lower-calorie options compared to frying or battering. Additionally, be mindful of toppings and dressings as they can significantly increase the calorie content.
