Laura Smith
Mushrooms are a versatile ingredient that can be used in a variety of dishes, from salads to stir-fries and soups. They are also a popular choice for those following a low-carb diet, as they are known to be low in carbohydrates. With a carb content ranging from 4 g to 8.5 g per 100 g of mushrooms, they are a good option for those aiming for a daily carb intake of around 35 g to 50 g. In addition to being low in carbs, mushrooms are also a good source of vitamins, minerals, and antioxidants, making them a nutritious choice for those on a low-carb diet.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 2-4 grams of carbs per 100 grams |
| Macronutrients | Protein, dietary fiber, and carbohydrates |
| Micronutrients | B Vitamins, Vitamin D, Potassium, Phosphorus, Magnesium, Zinc, Selenium |
| Calories | 22 calories in a 100g serving |
| Fat content | Low in fat |
| Nutritional benefits | Natural source of vitamins and minerals, therapeutic properties, supports immunity, improves gut health |
| Ketogenic diet suitability | Keto-friendly, low net carb content, suitable for ketosis |
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What You'll Learn
Mushrooms are keto-friendly
Mushrooms are a nutrient-dense food that can complement a balanced diet, regardless of whether you are following a keto lifestyle or not. They are 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 and reduce tiredness and fatigue. Certain types of mushrooms, such as dried shiitake, are also a source of selenium, an essential mineral that contributes to normal immune function.
Mushrooms can be enjoyed both raw and cooked and used in a variety of ways that are suitable for a keto diet. They can be added to salads, soups, stir-fries, and scrambles. They can also be stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs.
While mushrooms are keto-friendly in their natural form, it is important to note that canned or packaged mushroom products may not be as keto-friendly due to added ingredients. Therefore, it is recommended to check the nutrition labels on these products before consuming them as part of a keto diet.
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Nutritional benefits of mushrooms
Mushrooms are a nutrient-dense food that can complement a balanced diet, whether or not one is following a keto or low-carb diet. They are a good source of vitamins, minerals, antioxidants, and fibre.
Mushrooms are the only natural source of vitamin D in the produce aisle, which is important for bone and immune health. They also contain vitamin B6, riboflavin (B2), niacin (B3), and pantothenic acid (B5), which help provide energy by breaking down proteins, fats, and carbohydrates. B vitamins also play an important role in the nervous system, and riboflavin helps with the production of hormones. Copper, also found in mushrooms, helps the body make red blood cells, which deliver oxygen throughout the body, and is important for maintaining healthy bones and nerves. Potassium, another nutrient in mushrooms, is important for heart, muscle, and nerve function, and can help reduce blood pressure.
Mushrooms are also a source of selenium, an essential mineral that helps the immune system function properly and prevents cell damage in the body. The beta-glucans found in mushrooms, especially in oyster, shiitake, and split gill mushrooms, are thought to have immunity-stimulating effects and may offer protection against allergies and certain types of cancer.
In addition to their nutritional benefits, mushrooms are low in calories and fat, which can help with weight loss.
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Low-carb mushroom recipes
Mushrooms are a great addition to a ketogenic diet due to their naturally low carbohydrate and fat content. They are also a source of fibre and protein, making them a versatile ingredient for a variety of meals.
Slow-Cooker Mushroom Soup
This hearty recipe clocks in at under 15 grams of carbohydrates and also delivers protein and healthy fats.
Stuffed Mushrooms
These mushrooms are stuffed with the key ingredients of a caprese salad—tomatoes, fresh mozzarella and basil—and make for a delicious and satisfying vegetarian main dish.
Crab-Stuffed Mushrooms
This recipe is perfect for parties and holidays. The filling is light and fresh thanks to hearts of palm, a tender vegetable with a mild flavor that doesn't mask the rich, sweet flavor of fresh crabmeat.
Garlic Mushrooms
This quick and easy side dish can be served with steak, eggs or chicken. Simply saute the mushrooms with butter, garlic and red pepper flakes and sprinkle with parsley flakes before serving.
Sautéed Mushrooms with Red Wine
Simple sautéed mushrooms are made sumptuous with the addition of red wine and rich mushroom or beef broth. Serve with steak or stir in some sour cream and serve over egg noodles for a meat-free mushroom Stroganoff.
Cheesy Keto Stuffed Mushrooms
These mushrooms are packed with a creamy sharp cheddar filling. The mushroom stems are also used in the filling, giving it a more intense mushroom flavor.
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Carbohydrates and their types
Carbohydrates, or carbs, are a type of macronutrient that provides essential nutrients and are one of the main sources of calories and fuel for our bodies. They can be classified into three types: sugars, starches, and fibres. The term "'total carbohydrate' on nutrition labels refers to the combination of these three types of carbohydrates.
Sugars are simple carbohydrates that can be further classified into two types: naturally occurring sugars and added sugars. Naturally occurring sugars can be found in milk and fresh fruits, while added sugars are commonly found in sweets, canned fruits, juice, and soda. Other names for added sugars include table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, and raw sugar. Sugars are quickly broken down and absorbed by the body, leading to a rapid rise and drop in blood sugar levels. This can result in a burst of energy followed by tiredness.
Starches are complex carbohydrates that provide the body with vitamins and minerals (micronutrients). They take longer for the body to break down, resulting in stable blood sugar levels and a prolonged feeling of fullness. Examples of foods containing starches include beans, legumes, whole-grain products, fruits, and vegetables.
Fibres are the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. Fibre is also classified into two types: soluble and insoluble. Soluble fibre can dissolve in water, while insoluble fibre cannot. Both types pass through the intestines, aiding in digestion and promoting various health benefits, such as lowering cholesterol levels. Adults are recommended to consume 25 to 30 grams of fibre daily.
In addition to these three main types, there are also slow carbs, which are carbohydrates that do not cause a rapid spike in blood sugar levels. Mushrooms are an example of a food that contains slow carbs. They have a naturally low carbohydrate and fat content, making them suitable for low-carb diets such as the ketogenic diet. The carbohydrate content of mushrooms varies depending on the variety, but most contain just 2-4 grams of carbs per 100 grams.
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Mushrooms as a healthy food
Mushrooms are a nutrient-dense food that can complement a balanced diet. They are a good source of key vitamins and minerals, including B vitamins like riboflavin (B2), niacin (B3), pantothenic acid (B5), selenium, copper, and potassium. They also contain antioxidants like ergothioneine and glutathione, which can help protect your cells from oxidative damage.
Mushrooms are also a source of fibre and protein, making them a versatile ingredient for a variety of meals. For example, a 1-cup serving of raw, whole white button mushrooms contributes 3 grams of carbs, with nearly half of those carbs coming from fibre. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively.
Certain types of mushrooms, such as dried shiitake, are also a source of selenium, an essential mineral that contributes to normal immune function. Mushrooms may also have antimicrobial, antioxidant, and hypoglycemic (blood sugar-lowering) effects.
When it comes to canned mushroom products, such as cream of mushroom soup, it's important to read the nutrition label as these items will generally be higher in carbs and might not fit into your daily limit, especially if you're following a ketogenic diet.
Overall, mushrooms are a healthy food choice that can be enjoyed both raw and cooked, adding nutritional value to a variety of dishes.
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Frequently asked questions
Yes, mushrooms are considered to be slow carbs. They are nutrient-dense and low in calories, fat, and salt.
Mushrooms contain 3.13g of net carbs per 100g. This is considered low for a food item.
Yes, mushrooms are keto-friendly. They are low in carbohydrates and can be creatively incorporated into keto dishes.
There are many low-carb mushroom recipes, including stuffed mushrooms, mushroom soup, and mushroom sauce.
Mushrooms are a good source of B vitamins, vitamin D, and essential minerals. They also have therapeutic properties, including supporting immunity and improving gut health.
