Michael Davis
Mushrooms are a popular ingredient in many dishes, providing a variety of flavours and textures. They are also known for their health benefits, such as providing vitamins and minerals, boosting immunity, and improving heart health. While they can be eaten raw, cooked, or dried, there is ongoing debate about which form provides the most health benefits. Some sources claim that raw mushrooms are hard to digest due to their chitin-rich cell walls, while others argue that cooking mushrooms can reduce their nutritional value. Additionally, the effectiveness of mushroom extracts and supplements is questionable due to the lack of regulation and standardisation in the industry. This article will explore the different forms of mushroom consumption and discuss the latest research on their health benefits.
Raw, Dried, or Mushroom Extracts: Which Mushrooms Are Healthier?
| Characteristics | Values |
|---|---|
| Nutritional Benefits | Raw mushrooms are safe to eat and can be a good source of certain minerals and vitamins. However, some mushrooms, such as Reishi, are too tough to eat raw due to their dense structure and chitin-rich cell walls. Cooking or drying them makes them easier to digest and can unlock their nutritional benefits. |
| Health Benefits | Mushrooms are a good source of ergothioneine, an antioxidant that prevents or slows cellular damage. They also contain polyphenols and beta-glucans, which have potential health benefits. Shiitake mushrooms are particularly good for vitamin B6, and all mushrooms are a good source of vitamin D. |
| Taste and Texture | Raw mushrooms have a unique texture and earthy flavour. Some people prefer them cooked for a better texture and taste. Dried mushrooms add a chewy texture to dishes and have a long shelf life. |
| Safety | Some mushrooms should be avoided raw due to potential digestive issues or serious health risks. Reishi mushrooms, for example, can cause dental problems if consumed raw. Shiitake mushrooms have been associated with skin irritation or dermatitis in some individuals. |
| Extraction Methods | Mushroom extracts are often made using hot water extraction or dual extraction with ethanol to break down cell walls and release therapeutic compounds. However, the market is flooded with unregulated products, and some extraction methods may be ineffective. |
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What You'll Learn
Raw mushrooms are hard to digest due to their chitin cell walls
Raw mushrooms are difficult to digest due to their chitin cell walls. Chitin is a tough, fibrous polysaccharide, structurally similar to cellulose, which forms the exoskeletons of crustaceans and insects. While it was once believed that chitin was indigestible, recent research has shown that humans produce an enzyme called acidic mammalian chitinase (AMCase) that can break down small amounts of chitin in acidic conditions. However, the chitin-rich cell walls of raw mushrooms can still be challenging for the human body to process, potentially causing digestive issues.
Chitin, being a complex carbohydrate, is harder to digest than simple carbs. In addition to chitin, raw mushrooms also contain mannitol and trehalose, two carbohydrates that are difficult for the intestines to break down. As a result, the stomach can take up to five hours to digest raw mushrooms, and even then, some individuals may experience digestive problems such as flatulence and diarrhoea.
Cooking mushrooms helps break down their tough cell walls, making the nutrients inside more accessible. Methods like sautéing or steaming make cooked mushrooms easier to digest and enhance their flavour. However, some people may still experience bloating due to the high fibre content of mushrooms, even when cooked.
The type of mushroom also plays a role in digestibility. Wild mushrooms, for example, may contain compounds that irritate the gastrointestinal tract, and some varieties contain small amounts of toxins that cooking can neutralise. Foraged mushrooms should be cooked to minimise the risk of mild gastrointestinal symptoms and potential infection by the fox tapeworm. Cultivated varieties, such as button, shiitake, oyster, and king trumpet mushrooms, are generally safer to consume raw but are still difficult to digest in large quantities.
Individual digestive capabilities also influence how well one can tolerate raw mushrooms. Some people lack the intestinal enzyme needed to break down trehalose, a carbohydrate found in mushrooms, leading to more severe digestive issues. Additionally, children with underdeveloped chewing abilities should avoid eating mushrooms, as the thick cell walls require thorough chewing to release and absorb the protein within the cells.
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Cooking mushrooms unlocks their nutritional benefits
Mushrooms are a versatile ingredient that can be eaten raw, dried, or cooked. Cooking mushrooms is generally considered better for unlocking their nutritional benefits and making them more digestible.
Mushrooms have thick chitinous cell walls, made of chitin, which is an ultra-strong material also found in crustacean and insect shells. This structure can make it difficult for the body to digest raw mushrooms and access their nutrients. Cooking mushrooms helps break down these cell walls, making it easier for the body to absorb their nutritional content.
Some mushroom varieties, such as shiitake, oyster, maitake, and king oyster, have higher amounts of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Cooking mushrooms may enhance the bioavailability of ergothioneine and other antioxidants, making their beneficial compounds more accessible to the body.
Additionally, cooking mushrooms can improve their taste and texture, making them more palatable for some people. For example, shiitake mushrooms are commonly cooked to bring out their umami flavor, although they can also be eaten raw. Cooking can also reduce the risk of potential digestive issues associated with consuming certain types of raw mushrooms, such as sensitivities and skin irritation, like shiitake dermatitis.
While dried mushrooms are a convenient option with a long shelf life, they may require rehydration and cooking to make them more digestible and maximize their nutritional benefits. Similarly, mushroom extracts and supplements aim to concentrate the active compounds, but the effectiveness of these products can vary depending on the extraction method and quality. Heat-based extraction methods, such as hot water extraction, are generally considered superior to fermentation or powder forms, which may not fully break down the mushroom cell walls.
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Dried mushrooms are versatile and have a long shelf life
Dried mushrooms are easy to rehydrate and can be used in most recipes that call for fresh mushrooms. In fact, the drying process intensifies their flavor, making them a popular ingredient in broths, stews, soups, risottos, pasta, and baked dishes. They are also a good option for adding texture to a dish.
Dried mushrooms are usually sold in sealed packages that maintain their structural, nutritional, and organoleptic properties. However, once the package is opened, proper storage is crucial to ensure long-term freshness. It is best to store dried mushrooms in an airtight container in a well-protected, cool, dark, and clean place. The freezer is also an excellent option for long-term storage as it keeps the characteristics of the dried mushroom intact and prevents natural decay.
It is important to note that dried mushrooms should be checked regularly for any signs of degradation or contamination. While they do not have a true expiration date, they may lose some of their organoleptic qualities over time, such as a decrease in aroma, a change in taste, or a sour smell.
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Mushroom extracts may be ineffective or not properly regulated
Medicinal mushrooms have a long history of use in Eastern medicine and are now popular for their claimed health benefits, such as boosting immunity and energy levels, or improving heart health. They include mushrooms like chaga, lion’s mane, tremella, reishi, cordyceps, king trumpet, and turkey tail. These are mostly consumed as extracts or powders because they can be too tough to eat in their whole form.
However, the market for mushroom extracts and supplements is largely unregulated, and consumers must be cautious when choosing these products. There are no formal quality regulations, and manufacturers can put whatever they want on their labels. For instance, products may list extraction ratios to make their product seem more concentrated, such as a 1:1 extract ratio, which is merely marketing lingo that signifies mushroom powder without all the beneficial compounds of an extraction. Even possible extraction ratios like 6:1 or 10:1 do not guarantee quality.
Furthermore, not all mushroom extracts on the market are effective. Fermentation of mushroom fruiting bodies is a common practice among large-scale companies, as it claims to "pre-digest" the mushroom, making bioactive compounds and vitamins more accessible. However, tests by Alita Bioscience show that fermented mushrooms do not have significant active compound levels as the mushroom cell walls are not entirely broken down.
When considering mushroom extracts, it is essential to understand the extraction process. WholeSun Wellness, for example, uses a hot water extraction process that includes additional steps to guarantee the best extract possible. They hand-sort the raw mushroom material, grind it to a coarse powder, and add hot water. The liquid filtrate is then filtered using membrane separation technology to separate solids from liquids and concentrate the active compounds. The liquid is then concentrated into a powder, and the solids are added back in before spray drying and sifting into a fine powder. This process ensures that beneficial compounds like beta-glucans are retained and concentrated in the final product.
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Some mushrooms are unsafe to eat raw
While commonly consumed mushrooms like Button, Oyster, and Shiitake are generally safe to eat raw, some mushrooms are unsafe to consume without cooking due to potential digestive issues and even life-threatening risks. Honey mushrooms, for example, require thorough cooking to break down their mild toxins and eliminate harmful bacteria. Porcini mushrooms, while lacking lethal toxins, can also cause gastrointestinal discomfort if consumed raw.
The cell walls of mushrooms are made of chitin, a complex carbohydrate that is challenging for humans to digest. Cooking helps break down these cell walls, making mushrooms more digestible and their nutrients more accessible. This is particularly important for those seeking to boost their immune systems, as proper preparation ensures the body can absorb the beneficial compounds in mushrooms.
Mushrooms are a good source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They are also rich in vitamin B6, which helps the body form red blood cells, proteins, and DNA. Shiitake mushrooms, in particular, are known for their cholesterol-lowering properties and their ability to keep blood pressure low.
However, consuming raw mushrooms may come with risks. In addition to potential digestive issues, raw mushrooms can carry parasites, bacteria, and viruses. Foraging for mushrooms can be especially dangerous, as many varieties are toxic and look alike. Accidental consumption of toxic mushrooms can lead to gastrointestinal symptoms, hallucinations, and in some cases, liver failure.
Therefore, while some mushrooms are safe to eat raw, it is generally recommended to cook mushrooms to enhance their nutritional benefits and reduce the risk of ingesting harmful substances. Proper preparation ensures a safer and more enjoyable culinary experience.
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Frequently asked questions
Yes, raw mushrooms are generally safe to eat. However, some mushrooms are not advisable to be consumed raw due to their tough texture or natural compounds. Reishi mushrooms, for example, are dense and compact and can lead to dental problems if consumed raw.
Raw mushrooms have a unique texture and earthy flavour that makes them a great addition to salads, sandwiches, and other raw food dishes. However, cooking mushrooms helps break down their thick chitinous cell walls, making it easier for the body to digest and absorb their nutrients. Therefore, cooked mushrooms may be considered healthier than raw mushrooms.
Mushroom extracts are often marketed as supplements with potential health benefits. However, the effectiveness of these extracts depends on the extraction process. Heat-based extraction methods, such as hot water extraction, are considered superior to ineffective extractions or simple mushroom powders. Therefore, the health benefits of mushroom extracts depend on their preparation and may not always be healthier than raw mushrooms.
Mushrooms are a good source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They are also naturally low in sodium and can help lower cholesterol levels and reduce the risk of cancer. Additionally, mushrooms exposed to sunlight or ultraviolet light can be a good source of vitamin D, which is rare in plant foods. Mushrooms also contain vitamin B6, which helps the body form red blood cells, proteins, and DNA.
