Sarah Brown
Shiitake mushrooms are a variety of brown-capped mushrooms used around the world for food and as supplements. They are low in calories and carbohydrates, with one cup of shiitake mushrooms (145g) providing 81 calories, 88% of which come from carbs, 9% from protein, and 3% from fat. They are also a good source of vitamins B and D and are said to have immune-boosting, cholesterol-lowering, and anti-cancer effects. With 4.9 grams of net carbs per serving, shiitake mushrooms are keto-friendly and can be enjoyed raw or cooked in dishes like stir-fries, casseroles, scrambles, and soups.
| Characteristics | Values |
|---|---|
| Carbohydrates | 4.9 g of net carbs per serving |
| Calories | 81 calories per cup (145g) |
| Protein | 2.3g per cup (145g) |
| Fat | 0.3g per cup (145g) |
| Sugar | 5.6g per cup |
| Glycemic Index | 10-15 |
| Vitamins | B and D |
| Bioactive Compounds | Polysaccharides, terpenoids, sterols, and lipids |
| Health Benefits | May protect against cancer and inflammation, boost the immune system, strengthen bones, and aid in heart health |
| Side Effects | May cause skin rash, upset stomach, and sensitivity to sunlight in rare cases |
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What You'll Learn
Shiitake Mushrooms Nutritional Value
Shiitake mushrooms are a good source of vitamins and minerals. They are low in calories but contain carbohydrates, protein, and fat. One cup of shiitake mushrooms (145g) provides 81 calories, 2.3g of protein, 21g of carbohydrates, and 0.3g of fat. They are also a good source of dietary fibre, with 3 grams of fibre per cup of cooked shiitake mushrooms.
Shiitake mushrooms are native to East Asia and are one of the most popular mushrooms worldwide. They have a rich, earthy, and distinctive meaty taste and a chewy texture. They are also known for their large caps, which measure 2 to 5 inches wide, and their colour, which varies from light to chocolate brown.
These mushrooms are prized not only for their flavour but also for their health benefits. They are a good source of vitamin B, vitamin D, and copper. In fact, half a cup of shiitake mushrooms provides 72% of the daily recommended intake of copper. They also contain selenium, providing 33% of the daily recommended intake.
Shiitake mushrooms are also known for their medicinal properties, particularly in traditional Chinese medicine and the medical traditions of Japan, Korea, and Eastern Russia. They are believed to boost health and longevity and improve circulation. Studies suggest that the bioactive compounds in shiitake may protect against cancer and inflammation, boost immunity, and support heart health.
For those monitoring their carbohydrate intake, dried shiitake mushrooms are a low-carb snack option, with 4 net carbs per serving.
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Shiitake Mushrooms as a Keto Snack
If you're on a keto diet, you may be wondering if shiitake mushrooms are a suitable snack option. The good news is that shiitake mushrooms are a keto-friendly food with several health benefits.
First and foremost, shiitake mushrooms are low in carbohydrates. A 1-cup (96-gram) serving of raw shiitake mushrooms contains around 6 grams of carbs, with 88% of their calories coming from carbs. This equates to 4.9 grams of net carbs per serving, which is considered a high amount compared to other mushroom varieties but still well within the acceptable range for keto. Additionally, the glycemic index of shiitake mushrooms is between 10 and 15, making them a low glycemic food.
Aside from being low-carb, shiitake mushrooms offer various nutritional benefits. They are a good source of vitamins B and D, which are important for overall health. Vitamin D, in particular, is essential for building strong bones, and shiitake mushrooms are one of the few natural plant sources of this nutrient. Shiitake mushrooms also contain polysaccharides, terpenoids, sterols, and lipids, some of which have immune-boosting, cholesterol-lowering, and potential anticancer effects. Furthermore, shiitake mushrooms are low in calories, making them a filling yet lightweight addition to your diet.
When it comes to preparing shiitake mushrooms as a keto snack, you have several options. You can enjoy them raw or cooked, adding them to dishes like stir-fries, casseroles, scrambles, or soups. Just be mindful of the other ingredients you use to keep the overall carb count low. For example, stuff your shiitake mushrooms with cream cheese and bacon for a delicious and keto-friendly treat. You can also purchase dried shiitake mushrooms, which provide a crispy and crunchy texture that's perfect for snacking. However, be cautious when buying canned or processed mushroom products, as these often have added ingredients that increase the carb content.
While shiitake mushrooms offer numerous health benefits, it's important to consume them in moderation. In rare cases, individuals may experience a skin rash from handling or eating raw shiitake mushrooms. Additionally, long-term use of powdered mushroom extract has been linked to side effects such as stomach upset and sensitivity to sunlight. Nevertheless, incorporating shiitake mushrooms into your keto diet as a tasty and nutritious snack can be a great way to mix up your routine and take advantage of their potential health benefits.
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Health Benefits of Shiitake Mushrooms
Shiitake mushrooms are a tasty and nutritious food with several purported health benefits. They are native to the mountain regions of Japan, Korea, and China and have been used in East Asian cuisine and traditional medicine for centuries. Here are some of the potential health benefits of consuming shiitake mushrooms:
Heart Health and Cholesterol Control:
Shiitake mushrooms are believed to be beneficial for heart health. They contain compounds such as eritadenine, which helps lower cholesterol by inhibiting cholesterol production and promoting its removal from the blood. The beta-glucans in shiitake mushrooms, a type of soluble fiber, also contribute to cholesterol control and promote healthy cholesterol levels.
Boosted Immunity:
Shiitake mushrooms are rich in beta-glucans, which are associated with improved immunity. A study involving 52 adults showed that consuming 5-10 shiitake mushrooms daily for four weeks led to higher levels of immunoglobulin A (IgA), an antibody that protects against infection. Shiitake mushrooms also contain lentinan, a type of beta-glucan that stimulates the production of immune-regulating proteins called cytokines, further boosting the body's defense system.
Cancer Prevention:
Some studies suggest that the bioactive compounds in shiitake mushrooms may have anti-cancer properties. The beta-glucans in shiitake have been used in Japan to stimulate the immune system during cancer treatment and may also protect against certain tumors. However, it is important to note that many of these studies have been conducted on animals or in test tubes, and more human research is needed to confirm these benefits.
Bone Health:
Shiitake mushrooms are a natural source of vitamin D, which is essential for calcium absorption and bone health. Adequate vitamin D intake helps protect bones and also provides other benefits such as improved immunity and regulated blood sugar.
Low-Calorie, Nutritious Food:
Shiitake mushrooms are low in calories yet filling, making them a great addition to a healthy diet. They are a good source of dietary fiber and provide various vitamins and minerals, including vitamins B and D, and protein.
While the health benefits of shiitake mushrooms are promising, it is always recommended to consult with a healthcare professional or registered dietitian before making significant dietary changes or relying on any single food for specific health advantages.
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Shiitake Mushrooms Side Effects
While shiitake mushrooms are a good source of vitamins, fiber, and other nutrients, they may cause side effects in some people. Here are some potential shiitake mushroom side effects to be aware of:
Allergic Reaction and Skin Rash
Shiitake mushrooms can cause an allergic reaction in some individuals, resulting in a skin rash called shiitake dermatitis. This rash typically appears a day or two after consuming the mushrooms and is caused by a toxic reaction to lentinan, a substance found in the mushrooms. Shiitake dermatitis can make the skin sensitive to sunlight and is usually treated with anti-histamine or corticosteroid medicines.
Gastrointestinal Issues
Consuming shiitake mushrooms, especially in the form of powder, has been linked to gastrointestinal symptoms such as abdominal discomfort and increased eosinophil levels in the blood and stool. Eosinophilia is a condition characterized by elevated levels of a type of white blood cell called eosinophils, which can indicate an allergic reaction or inflammation in the body.
Interaction with Medications
Shiitake mushrooms may interfere with certain medications, particularly those that are broken down by the liver. They could change how quickly the liver metabolizes these drugs, potentially altering their effects and side effects. Therefore, it is essential to consult a healthcare professional before consuming shiitake mushrooms if you are taking any medications.
Autoimmune Diseases
For individuals with autoimmune diseases such as multiple sclerosis (MS), rheumatoid arthritis (RA), or systemic lupus erythematosus (SLE), shiitake mushrooms may cause adverse effects. The mushrooms can stimulate the immune system, potentially increasing the symptoms associated with these autoimmune conditions.
It is worth noting that the side effects of shiitake mushrooms are relatively uncommon, and they are generally considered safe to consume when purchased from a grocery store or market. Wild-picked shiitake mushrooms, however, may contain toxins that can cause vomiting and diarrhea, so it is essential to source them from reliable suppliers.
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Shiitake Mushrooms Taste and Texture
Shiitake mushrooms are a low-calorie, high-fibre source of carbohydrates. A cup of shiitake mushrooms weighing 145g provides 81 calories, 2.3g of protein, 21g of carbohydrates, and 0.3g of fat. The glycemic index of mushrooms is between 10 and 15, making them a low glycemic food.
Shiitake mushrooms have a unique taste and texture. They are often described as having an earthy, smoky flavour and a rich, meaty yet buttery texture when cooked. The mushrooms have a dense, chewy texture with stems that range from tender to fibrous. The tough stems should be removed and saved for use in soups and stocks. The flavour intensifies when cooked, lending a savoury umami flavour to the dish. The mushrooms are versatile and can be used in a variety of dishes, including stir-fries, soups, stews, and vegetarian burgers. They pair well with other umami-rich ingredients like soy sauce, miso, and seaweed.
However, some people have reported that shiitake mushrooms have a strong chemical taste that is reminiscent of vinyl or paint stripper. This taste may be more prominent in dried shiitake mushrooms, as some people have found that fresh shiitake mushrooms do not have as strong of a flavour.
When selecting shiitake mushrooms at the grocery store, look for firm mushrooms with a fresh, smooth appearance. The surface of the mushroom should be dry, but not dried out, and the gills should appear firm.
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Frequently asked questions
Shiitake mushrooms are a low-calorie source of carbohydrates. A cup of raw shiitake mushrooms contains around 6-7 grams of carbs. They are keto-friendly and provide 4.9 grams of net carbs per serving.
Yes, shiitake mushrooms are a good source of vitamins B and D, and they are the only natural plant source of vitamin D. They also contain polysaccharides, terpenoids, sterols, and lipids, which have immune-boosting, cholesterol-lowering, and potential anticancer effects.
A serving size of around 145 grams or one cup of shiitake mushrooms is a good amount to enjoy while still keeping your carb intake in check.
In rare cases, people may experience a skin rash from handling or eating raw shiitake mushrooms. Additionally, using powdered mushroom extract long-term may cause stomach upset and sensitivity to sunlight. Some claim that the high purine levels in mushrooms can trigger gout symptoms.
