John Miller
The keto diet, short for the ketogenic diet, is a low-carbohydrate, high-fat, and moderate-protein diet. The goal of the keto diet is to enter a state of ketosis, where the body uses ketone bodies instead of glucose as its primary source of energy. Most people on the keto diet aim to consume fewer than 50 grams of carbohydrates per day to achieve and maintain ketosis. Mushrooms are generally considered keto-friendly as they are low in carbohydrates and high in fibre. However, some varieties of mushrooms, such as shiitake, are higher in carbohydrates and should be consumed in moderation. Cooking mushrooms does not increase or decrease their carb content, but the carbs per gram will increase as the water content decreases. Therefore, it is important to be mindful of portion sizes and consistency in measuring when including mushrooms in a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Low |
| Fat content | Low |
| Fiber content | High |
| Protein content | High |
| Selenium content | High |
| Vitamin content | High |
| Mineral content | High |
| Antioxidant content | High |
| Calories | 21 per cup of white mushrooms |
| Carbohydrate content per 100g | 3-4g net carbs |
| Carbohydrate content per cup | 3g for white button mushrooms, 6g for oyster mushrooms, 7g for shiitake mushrooms |
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What You'll Learn
Carb content of straw mushrooms
The ketogenic, or keto, diet is designed to be very low in carbohydrates and high in fat with moderate amounts of protein. Most people who follow a keto diet limit their total carbohydrate intake to fewer than 50 grams per day to achieve and maintain a state of ketosis.
Common types of mushrooms, like white button, shiitake, oyster, and portobello, are low in carbohydrates and keto-friendly in their natural form. For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively. Portobello mushrooms contain around 3 grams of carbs in a 1-cup (86-gram) serving.
However, the carb content of mushrooms may change depending on how they are prepared. Cooking mushrooms will not increase or decrease the total carb content, but because the mushrooms lose water, the carb content per gram will increase. Therefore, it is important to be consistent in how you measure the carb content of mushrooms, either by weighing them raw or cooked.
As for canned or other packaged mushroom products, be sure to read the nutrition label, as these may not be as keto-friendly. For instance, a 1/2-cup (120-mL) serving of Campbell’s Cream of Mushroom prepared soup contains 8 grams of carbs.
Straw mushrooms, canned and drained, contain 4.2g of total carbs per 0.5 cups.
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Straw mushrooms' health benefits
The keto diet is a low-carbohydrate, high-fat, and moderate-protein diet. It is designed to limit total carbohydrate intake to fewer than 50 grams per day to achieve and maintain a state of ketosis, where the body uses ketone bodies instead of glucose as its primary energy source. Mushrooms are considered keto-friendly because they are low in carbohydrates and high in fiber.
Straw mushrooms, or Volvariella volvacea, are small, edible fungi with a mild, musky flavor. They are widely consumed in Asia and are valued for their versatility and high nutritional properties. They are an excellent source of copper, which provides anti-bacterial properties, and potassium, which helps regulate fluids and maintain optimal blood vessel function. They also contain vitamins B, C, and D, fiber, zinc, iron, and amino acids. In traditional Chinese medicine, straw mushrooms are believed to help clean and thin the blood while also removing heat from the body.
A serving of straw mushrooms comprises 26-30% protein, 45-50% carbohydrates, 9-12% fiber, and 9-13% fat. They are also a good source of specific polysaccharides with moisturizing and anti-wrinkle properties, as shown in a 2022 study.
When it comes to cooking, straw mushrooms are best suited for light cooking methods such as sautéing, boiling, or stir-frying. They are usually added at the end of the cooking process due to their delicate nature. Fresh straw mushrooms will keep for up to one week when stored in a paper bag in the refrigerator, while canned mushrooms will keep for up to one year if unopened.
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Keto-friendly straw mushroom recipes
Straw mushrooms are rich in fibre and low in carbohydrates, making them keto-friendly. Here are some keto-friendly straw mushroom recipes to try:
Creamy Keto Stroganoff Mushrooms
This recipe involves cooking mushrooms with garlic, rosemary, and sage. After sautéing the ingredients for about 17 minutes, add cream and simmer until it thickens. Finally, add sour cream, stir, and serve.
Keto Fried Mushrooms
Coat your favourite straw mushrooms in protein powder or oat fibre and fry them. These keto fried mushrooms are a perfect crispy topping for casseroles, tacos, and salads.
Mighty Mushroom Lettuce Wrapped Blended Burger
Add chopped mushrooms to your beef patty to give it a unique umami mouthfeel. Wrap the patty with crunchy lettuce instead of a bun to focus on the juicy flavour of the beef and mushrooms.
Keto Mushroom Soup
This soup features diced carrots, onions, celery, and baby bella mushrooms, along with soft chicken cubes. It's a tasty and easy-to-make option for keto dieters.
Keto Mushroom Stir Fry
Load your wok or skillet with colourful vegetables like bell peppers and snow peas. Add a variety of mushrooms, such as shiitake, oysters, and baby bellas, along with ginger, garlic, Chinese five-spice, and coconut aminos for a delicious and nutritious stir fry.
Remember, while straw mushrooms are keto-friendly, it's important to monitor your total carbohydrate intake to stay within your desired keto carb range. Enjoy experimenting with these tasty keto-friendly straw mushroom recipes!
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Straw mushroom serving size
Straw mushrooms are low in calories, carbohydrates, and sugar, and are a good option for maintaining healthy blood sugar levels. A serving size of 1 cup (182 grams) of canned straw mushrooms contains 58 calories, with 38% protein, 47% carbs, and 15% fat. The total carbohydrate content is 4.7%, which equates to 9.5 grams of carbohydrates per 200-calorie serving.
When it comes to the keto diet, it's important to keep your total carbohydrate intake below 50 grams per day to achieve and maintain ketosis. Ketosis is a state where your body uses ketone bodies instead of glucose as its primary energy source. Straw mushrooms, being low in carbohydrates, can be a good option for those following a keto diet.
It's worth noting that the carbohydrate content of mushrooms can vary slightly depending on their preparation and cooking methods. Raw mushrooms have a different carbohydrate content than cooked mushrooms, and the cooking method can affect the nutrient composition. However, the total carbohydrate content remains relatively consistent, as the carbs stay put while the water cooks away.
When planning meals for a keto diet, it's always a good idea to check the nutrition labels and be mindful of serving sizes to ensure you stay within your desired keto carb range. Additionally, some canned or packaged mushroom products may have higher carbohydrate contents due to added ingredients, so it's important to read the labels carefully.
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Straw mushrooms and weight loss
Straw mushrooms are a variety of mushrooms that are cultivated and consumed in several parts of Asia. They are known for their unique appearance, with a small, thin stem and a straw-coloured, cylindrical cap. While there is no direct reference to straw mushrooms in relation to keto diets, there is extensive discussion about the suitability of mushrooms in general within a ketogenic diet framework.
Mushrooms are often touted as a keto-friendly food because they are naturally low in carbohydrates. The keto diet, short for the "ketogenic" diet, is designed to be very low in carbohydrates, moderate in protein, and high in fat. The goal is to achieve and maintain a state of ketosis, where the body primarily uses ketone bodies instead of glucose as its energy source. To stay in ketosis, most people on a keto diet aim for fewer than 50 grams of carbohydrates per day, with 10% of their total calories coming from carbs.
Within this context, mushrooms can be a great addition to a keto diet due to their low carb and fat content. Common types of mushrooms, such as white button, shiitake, oyster, and portobello, typically contain 3-7 grams of carbohydrates per 100 grams or a 1-cup serving. They are also a source of fibre, which can be challenging to obtain on a keto diet since it is predominantly found in carb-rich foods.
When considering straw mushrooms specifically, their nutritional profile aligns with that of other mushroom varieties. According to the USDA FoodData Central database, a 100-gram serving of raw straw mushrooms (Volvariella volvacea) contains approximately 3.8 grams of carbohydrates. This places them within the carb range of the aforementioned common mushroom types. Therefore, it can be inferred that straw mushrooms could be similarly incorporated into a keto diet in moderate amounts without exceeding the desired carb range.
It is worth noting that while cooking mushrooms do not change their carb content, it can affect the overall weight, making it important to consider the cooked or raw weight when calculating carb intake. Additionally, canned or packaged mushroom products may have higher carb counts due to added ingredients, so it is always advisable to read nutrition labels. Overall, mushrooms, including straw mushrooms, can be a nutritious and flavourful component of a keto diet, offering a range of health benefits and culinary possibilities.
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Frequently asked questions
Straw mushrooms are not explicitly mentioned in the sources consulted, but many other types of mushrooms are keto-friendly due to their low carbohydrate content.
Keto-friendly mushrooms include white button, portobello, raw oyster, and shiitake mushrooms.
Canned or packaged mushroom products may not be keto-friendly due to added carbohydrates, so it is important to read nutrition labels. Dried shiitake mushrooms are also higher in carbohydrates and should be consumed in moderation.
The carbohydrate content of mushrooms varies, but on average, a 1-cup serving of raw, whole white button mushrooms contains 3 grams of carbohydrates.
