Mushroom Supplements: Breaking Fast Or Not?

Intermittent fasting has gained traction in recent years for its health benefits, including weight loss, improved metabolic function, and increased cellular autophagy. Fasting is an ancient practice, dating back to prehistoric times, and was a way of life for hunter-gatherer ancestors. Today, people engage in intermittent fasting to improve their health, fitness, and mental clarity. As a result, there is a growing interest in supplements that can be consumed during fasting periods without breaking the fast, such as mushroom supplements. The effectiveness of mushroom supplements during fasting depends on their caloric content, individual responses, and the specific product's nutritional composition. While most mushroom supplements are low in calories and carbohydrates, certain compounds in mushrooms may influence insulin levels and blood sugar regulation. Therefore, it is crucial to choose high-quality mushroom supplements from reputable brands and to consume them during the feeding window or with low-calorie meals to maintain the integrity of the fast.

Caloric content of mushroom supplements

Mushrooms are a low-calorie food option, with one cup of mushrooms (70g) providing 15 calories. They are a good source of dietary fibre, protein, vitamins, minerals, and antioxidants. The vitamin and mineral content includes vitamin D, vitamin B6, vitamin C, selenium, copper, potassium, iron, magnesium, and zinc.

The caloric content of mushrooms varies depending on the type and preparation method. For example, six large, raw white mushrooms have 24 calories, while cooking them reduces their calorie content to 20. Dried mushrooms tend to have more calories than raw mushrooms because they are more concentrated. When rehydrated before cooking or consumption, their nutritional content becomes comparable to raw mushrooms. Canned mushrooms are often higher in calories and significantly higher in sodium due to additives.

White mushrooms, the most cultivated type of mushroom globally, are also very low in calories. They offer multiple health benefits, such as improved heart health and cancer-fighting properties. A cup of chopped mushrooms is considered a typical serving size, and they can be used as a meat substitute in recipes.

Mushrooms are a good source of folate, with a cup of sliced raw mushrooms providing 11.9 micrograms (mcg) of folate. They also contain choline, which helps with muscle movement, learning, and memory, and plays a role in maintaining cellular membrane structure and transmitting nerve impulses.

Macronutrients in mushrooms

Mushrooms are increasingly being recognized for their nutritional value, taste, and low calorific value. They are rich in micronutrients and bioactive compounds, including minerals, antioxidants, peptides, sterols, and polysaccharides. They also contain macronutrients, which are nutrients that the body needs in large amounts, such as protein, fat, and carbohydrates.

The macronutrient content of mushrooms varies depending on the species and the conditions in which they are grown. A study on wild mushrooms in Poland found that the tested mushrooms accumulated varying amounts of certain macronutrients. For example, Imleria badia accumulated higher amounts of magnesium compared to other species, while none of the mushrooms accumulated calcium. Phosphorus and potassium were generally accumulated in the highest amounts, regardless of the species.

The protein content in mushrooms can range from 4% to 44% of dry matter, with some species containing up to 57.3%. Carbohydrates can range from 3% to 42% of dry matter, and lipids from 2% to 6%. These macronutrients are essential for the human body and can play a significant role in covering the requirement for these nutrients.

When it comes to mushroom supplements, the amount of macronutrients is typically very low and is not considered sufficient to break a fast. A typical mushroom supplement contains only about 2 grams of mushroom powder and has minimal calories. However, it is important to check the labels and ensure that the supplement does not contain added sugars or fillers that could contribute to caloric intake.

Insulin levels and blood sugar regulation

Insulin is a hormone that acts as a regulator to help move glucose from the blood into the cells to provide them with energy. Insulin also stores excess glucose for later use. Insulin resistance occurs when the body does not produce enough insulin to control blood glucose levels or when the insulin produced is not used properly. This can lead to high blood sugar levels, which increase the risk of diabetes and other health conditions.

Mushrooms are known to contain natural bioactive components that may have anti-diabetic properties. Studies have shown that consuming mushrooms can improve insulin sensitivity and lower blood glucose levels. For example, Maitake mushrooms contain a compound called trehalose, which inhibits alpha-glucosidase, leading to reduced glucose absorption. Additionally, the soluble fiber beta-glucan, found in mushrooms, slows digestion and controls blood sugar levels after meals.

Research in animals with type 2 diabetes has shown that polysaccharides, another component found in mushrooms, may lower blood sugar levels, improve insulin resistance, and reduce pancreatic tissue damage. Polysaccharides can also inhibit glucose absorption and maintain pancreatic cell activity. Lanostane-type triterpenes, such as those found in Poria cocos, have been shown to activate PPAR-γ, leading to reduced hyperglycemia and improved insulin sensitivity.

White button mushrooms, in particular, have been found to modify the gut microbiota, leading to improved glucose regulation. This change in the gut microbiome can boost the production of certain short-chain fatty acids, such as propionate and succinate, which can alter the expression of genes involved in glucogenesis.

While the existing research on the effects of mushroom supplements on fasting physiology is limited, some studies suggest that certain compounds in mushrooms, such as polysaccharides and beta-glucans, may impact insulin levels and blood sugar regulation. More studies are needed to confirm these effects, and it is always recommended to consult with a healthcare professional or nutritionist when considering the incorporation of new supplements into one's diet.

Quality and type of mushroom supplement

There are a wide variety of mushroom supplements available, about 200 of which are thought to have medicinal effects on the human body. The type of mushroom and its preparation, dose, and manufacturing practices vary considerably between manufacturers, making it difficult to compare products and validate health claims.

When selecting a mushroom supplement, it is important to research the benefits and choose a type that suits your specific health needs and existing medical conditions. For example, reishi mushrooms are calming and may aid in sleep and anxiety relief, while lion's mane may support healthy brain function and neuron generation. Chaga mushrooms are an antioxidant powerhouse, while tremella is popular in China for its health and beauty benefits. Turkey tail mushrooms are approved in Japan as an immune-boosting supplement for cancer patients. Other types of mushrooms used in supplements include cordyceps, maitake, shiitake, and oyster mushrooms.

It is also recommended to select supplements that are certified organic and free from contaminants, such as toxic heavy metals and sediments. Some mushroom supplements undergo third-party laboratory testing to ensure quality and purity. Additionally, some products specify the beta-glucan content and the extraction process used.

Mushroom supplements come in various forms, including capsules, tablets, tinctures, dried powder, and tea or coffee blends, allowing individuals to choose a format that suits their lifestyle and preferences.

Timing of supplement consumption

The timing of supplement consumption during a fast is crucial. While mushroom supplements are generally considered safe for consumption during fasting, it is recommended to take them during the feeding window or alongside a low-calorie meal. This is to ensure that the fasted state is maintained and to minimise any potential impact on the fasting process.

When deciding on the timing of mushroom supplement consumption, it is essential to consider the specific product's nutritional content and your individual response to the supplement. Some mushroom supplements may contain added sugars, fillers, or other ingredients that can increase the calorie count and potentially break your fast. Therefore, checking the label or consulting the manufacturer is crucial to make an informed decision.

Additionally, it is important to remember that the definition of breaking a fast can vary. While some consider consuming anything with caloric content as breaking the fast, others focus on insulin release. Mushroom supplements typically have a negligible calorie content and do not significantly raise insulin levels, making them a popular choice during fasting.

For those who follow a strict fast that only allows water, consuming mushroom supplements might technically break the fast due to their minimal calorie content. However, if your fasting plan permits low-calorie beverages, mushroom supplements are generally acceptable and can even provide health benefits associated with mushrooms, such as enhanced focus and immune support.

Ultimately, the timing of mushroom supplement consumption during a fast depends on your specific fasting guidelines and personal preferences. It is always recommended to listen to your body and make adjustments as needed, as individual responses to fasting and supplements can vary.

Frequently asked questions