Emily Johnson
Portabella mushrooms are a versatile ingredient with a meaty, savoury taste. They are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 calories. They are also a good source of protein and several nutrients. With a net carb content of 2.57 grams per 100-gram serving, they are suitable for a ketogenic diet, which typically restricts daily carb intake to 20-50 grams. However, it is important to monitor overall carb consumption when incorporating portabella mushrooms into a keto diet to ensure one stays within the desired carb limits.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2.57g of net carbs per 100g serving |
| Carbohydrates | 2.2g of net carbs per serving |
| Carbohydrates | 0.8g of net carbs per 0.5 cup |
| Fats | Virtually fat-free |
| Calories | 22 calories per 100g |
| Calories | 18 calories per 0.5 cup |
| Protein | Good amount of protein |
| Protein | 2g of protein per 0.5 cup |
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What You'll Learn
Portabella mushrooms are keto-friendly
The nutritional composition of Portobello mushrooms is well-suited for a ketogenic diet. In addition to their low net carb content, they contain a good amount of protein and are virtually fat-free. This unique macronutrient profile complements the framework of a keto diet, which emphasizes a reduction in carbohydrate intake and an increase in fat consumption. By entering a metabolic state known as ketosis, the body begins to burn fat for fuel instead of relying on carbohydrates.
Portabella mushrooms also offer a range of health benefits. They are a good source of nutrients and contain non-nutritive compounds like polysaccharides, polyphenols, and carotenoids, which may possess anti-inflammatory, antioxidant, and anticancer properties. Polysaccharides in mushrooms act as food for beneficial gut bacteria, aiding their growth and potentially improving immune function since 70% of the immune system is gut-based. Additionally, the meaty and savory taste of Portabella mushrooms makes them a satisfying substitute for higher-calorie and higher-fat foods like meat and cheese.
When incorporating Portabella mushrooms into a keto diet, it's important to consider them as part of a balanced whole-food approach rather than standalone 'keto' foods. Careful tracking of carb intake is essential to ensure that multiple servings throughout the day do not push total carb consumption beyond the desired limit. Portabella mushrooms' versatility in cooking and low-carb benefits make them a valuable component of keto meal plans.
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Nutritional composition and benefits
Portabella mushrooms are a type of mature cremini mushroom, known for their large, brown caps and meaty texture. They are a popular ingredient in vegetarian and vegan dishes due to their hearty texture and versatile flavour. But are they a good option for people watching their carbohydrate intake?
Portabella mushrooms are indeed low in carbohydrates. A 100-gram serving of raw portabella mushrooms contains just 3.26 grams of carbohydrates, making them suitable for low-carb diets. They are also very low in calories, with the same serving providing only about 22 calories. Despite their low carbohydrate and calorie content, portabella mushrooms offer a range of essential nutrients. They are a good source of B vitamins, including riboflavin, niacin, and pantothenic acid, which are important for energy metabolism and nervous system health. They also contain selenium, potassium, and copper, contributing to antioxidant defence, healthy blood pressure regulation, and immune function.
One of the standout benefits of portabella mushrooms is their ergothioneine content. Ergothioneine is a unique antioxidant that has been linked to various health benefits, including anti-inflammatory effects, improved cognitive function, and reduced risk of certain chronic diseases. Portabella mushrooms are one of the few dietary sources of this compound, making them a valuable addition to any meal. Furthermore, portabella mushrooms provide dietary fibre, which is important for digestive health and can help promote a feeling of fullness after meals, aiding in weight management.
Portabella mushrooms also have a significant amount of beta-glucans, a type of dietary fibre with immune-boosting properties. Beta-glucans can stimulate the activity of certain immune cells, enhancing the body's defence against pathogens and potentially reducing the risk of infections and diseases. Additionally, some research suggests that portabella mushrooms may have blood sugar-lowering effects. Studies have shown that compounds in these mushrooms, such as eritadenine and sterols, can help regulate blood glucose levels, making them beneficial for people with diabetes or prediabetes.
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Carbohydrates and fibre content
Portabella mushrooms are a good option for people on a low-carb diet. They are low in net carbs, with 2.57 grams of net carbohydrates per 100 grams of mushrooms. This accounts for a small fraction of the daily carb limit on a keto diet, which is typically around 20 to 50 grams per day.
The specific carbohydrate content in Portabella mushrooms is primarily composed of dietary fibre, a type of carb that the human body does not digest or absorb. Dietary fibre is essential for maintaining a healthy digestive system and can also help lower cholesterol levels and control blood sugar levels.
Portabella mushrooms are a good source of nutrients and offer numerous health benefits. They are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 calories. They are also a good source of protein and contain various non-nutritive compounds, such as polysaccharides, polyphenols, and carotenoids, which may possess anti-inflammatory, antioxidant, and anticancer properties.
In addition to their nutritional benefits, Portabella mushrooms are versatile in the kitchen. They can be cooked in various ways and are commonly used in Italian dishes, added to pasta, or sauces. They can also be grilled and used as a meat substitute in burgers or marinated in vinegar and herbs and then grilled or pan-fried.
While Portabella mushrooms are indeed low in net carbs and keto-friendly, it is important to consider them as part of a balanced keto diet that includes other whole foods and healthy fat sources. Additionally, tracking carb intake is crucial to ensure that one stays within their daily carb limit for maintaining ketosis.
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How to incorporate them into your diet
Portabella mushrooms are a good source of nutrients, including vitamin D, copper, selenium, B vitamins, and fibre. They are also low in fat and calories, with 100 grams of raw mushrooms containing just 22 calories and 0.35 grams of fat. This makes them a great substitute for foods that are higher in fat and calories, such as meat and cheese.
Portabella mushrooms are a versatile ingredient that can be cooked in a variety of ways. Here are some ideas for how to incorporate them into your diet:
- Grill them: Portabella mushrooms can be grilled and used as a vegetarian burger patty or even as a substitute for the burger bun.
- Marinate and grill or pan-fry: For added flavour, marinate the mushrooms in vinegar and herbs before grilling or pan-frying them.
- Stir-fry: Slice the mushrooms into strips and cook them in a stir-fry with your favourite vegetables and proteins.
- Italian dishes: Portabella mushrooms are commonly used in Italian cuisine, where they are added to pasta dishes or sauces.
- Omelettes or frittatas: Try adding sliced portabella mushrooms to your next omelette or frittata for a savoury, umami flavour.
- Salads: The savoury, meaty texture of grilled or roasted portabella mushrooms can be a delicious addition to a salad.
- Sandwiches and wraps: Use portabella mushrooms as a filling for sandwiches and wraps, adding your choice of vegetables, sauces, and seasonings.
When buying portabella mushrooms, look for fresh, firm mushrooms without any soft spots or bruises. Store them refrigerated in their original container or a paper bag, and be sure to wash them under running water immediately before cooking and eating.
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Health implications
Portabella mushrooms are a good source of many nutrients and are low in fat and calories. They are also a good source of vitamin D, B vitamins, riboflavin, niacin, pantothenic acid, copper, selenium, and potassium.
Portabella mushrooms also contain non-nutritive compounds like polysaccharides, polyphenols, and carotenoids, which may have anti-inflammatory, antioxidant, and anticancer properties. The polysaccharides in mushrooms act as food for beneficial gut bacteria, helping those beneficial strains grow and survive. Since 70% of the immune system is in the gut, eating gut-healthy foods like portabella mushrooms may improve immune function.
Mushrooms have been consumed as traditional food and medicine for thousands of years. They are the only known non-animal source of vitamin D, though many commercial mushrooms are grown in dark indoor spaces and so do not contain significant amounts of vitamin D. According to a 2018 study, mushrooms could offer between 50%-100% of our daily vitamin D needs. This is important as approximately 40% of adults in the US are vitamin D deficient, which can negatively affect bone health, increase the risk for certain types of cancers, and negatively impact weight.
Portabella mushrooms are also a good source of antioxidants, which can help reduce inflammation, improve cardiovascular health, and protect against cancer. According to a 2017 study published in Food Chemistry, mushrooms contain high levels of the antioxidants glutathione and ergothioneine, which are thought to be essential for anti-aging as they help prevent cognitive decline and oxidative stress. A 2021 review by the International Journal of Molecular Science further emphasized that ergothioneine has been shown to potentially reduce inflammation caused by oxidative stress found in type 2 diabetes mellitus, cardiovascular disease, metabolic syndrome, and Non-Alcoholic Fatty Liver Disease (NAFLD).
In addition to the above, a 2019 study of Chinese seniors aged 60 and older found that those who ate two or more servings of mushrooms per week had a 52% reduction in the risk of developing mild cognitive impairment (MCI).
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Frequently asked questions
Yes, portabella mushrooms are low in carbohydrates, with 2.2 to 2.7 grams of net carbs per serving. They are keto-friendly and can be cooked in a variety of ways.
There are 2.2 to 2.7 grams of net carbs per serving of portabella mushrooms. A serving size of 100 grams has approximately 2.57 grams of net carbs.
Portabella mushrooms are a good source of nutrients, including protein and fibre. They are low in fat and calories, containing only 18 to 22 calories per 100 grams. They also contain non-nutritive compounds like polysaccharides, polyphenols, and carotenoids, which may have anti-inflammatory, antioxidant, and anticancer properties.
