Laura Smith
Enoki mushrooms are a delicious and nutritious food with a range of potential health benefits. They are cultivated in dark, cold, high-carbon-dioxide environments and are native to China. With just 37 calories per 100 grams, they are a great source of vitamins, minerals, and fiber. They also contain antioxidants and other beneficial compounds that may boost immunity and have anti-cancer properties. However, they also contain carbohydrates, with 5.11 grams of net carbs per 100-gram serving. This is considered a fair amount, and those on a keto diet should consume them in moderation to stay within their daily net carb limit.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5.1g total carbs per cup (raw) or 5.11g net carbs per 100g serving |
| Calories | 24 calories per cup (raw) or 37 calories per 100g |
| Protein | 24% of calories per serving (raw) or 1.7g per cup (raw) |
| Fat | 0.2g per cup (raw) or 7% of calories per serving (raw) |
| Vitamins | B-complex vitamins (including pantothenic acid, niacin, folates, thiamin, and riboflavin), phosphorus, copper, zinc, and iron |
| Antioxidants | Yes |
| Fiber | Yes |
| Cancer-Fighting Properties | Yes, according to test-tube and animal studies |
| Immune-Boosting Properties | Yes, according to test-tube and animal studies |
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What You'll Learn
Enoki mushrooms are low in calories
Enoki mushrooms are a delicious, nutritious, and versatile ingredient. They are a good source of fibre, antioxidants, and B vitamins. Enoki mushrooms also have several health benefits and are particularly well-known for their potential cancer-fighting properties. For instance, test-tube studies have shown that enoki mushroom extract may block the growth of liver, breast, cervical, and stomach cancer cells.
Despite their nutritional value, enoki mushrooms are low in calories. A serving of 100 grams of fresh enoki contains about 37 calories, while a cup of raw enoki mushrooms contains 24 calories. Enoki mushrooms are also low in fat, with a 1-cup serving containing only 0.2 grams of fat.
However, it is important to note that enoki mushrooms do contain a fair amount of carbohydrates. A 100-gram serving contains about 5.11 grams of net carbs, while a 1-cup serving contains 2.8 grams of net carbs. Therefore, while enoki mushrooms are a healthy and nutritious food, they should be consumed in moderation on a low-carb diet, such as keto, to stay within the recommended daily net carb limit.
To prepare enoki mushrooms, simply trim the lower clump base before using them in recipes. You can also soak dry enoki mushrooms in warm water for 10 minutes to rehydrate them. Add enoki mushrooms towards the end of your cooking time, as they only require a brief cooking time and can be easily overcooked. With their delicate, sweet, and fruity flavour and soft texture, enoki mushrooms are a delicious and healthy addition to any meal.
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They contain ample vitamins and minerals
Enoki mushrooms are a good source of B-complex vitamins and minerals. They contain pantothenic acid, niacin, folates, thiamin, and riboflavin. In terms of mineral content, enoki mushrooms provide phosphorus, copper, zinc, and iron. Notably, a 100-gram serving of enoki mushrooms provides 5 grams of total carbs, with 3 grams of net carbs.
Enoki mushrooms are a type of fungus that is cultivated in dark, cold, and high-carbon dioxide environments. They are typically grown on substrates like corn cobs and wood straw, and the resulting mushrooms have white stems and caps. This variety of mushroom is native to China and is typically harvested in the winter season.
The nutritional profile of enoki mushrooms extends beyond their vitamin and mineral content. They are also a good source of fiber, antioxidants, and protein. Additionally, they are low in calories, with 37 calories per 100 grams, and have a low-fat content.
The health benefits associated with enoki mushrooms are noteworthy. They have been linked to improved heart health, enhanced brain function, and a boost in immunity. Furthermore, test-tube and animal studies suggest that compounds in enoki mushrooms may have cancer-fighting properties, specifically against liver, breast, cervical, and stomach cancers. However, more research is needed to confirm these effects in humans.
In summary, enoki mushrooms offer a range of nutritional benefits, including ample vitamins and minerals, fiber, antioxidants, and protein. They are a versatile and delicious addition to various dishes, contributing to a healthy and well-rounded diet.
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Enoki mushrooms are a good source of fibre
Enoki mushrooms are an excellent source of fibre, with 100 grams of enoki providing 3 grams of fibre. Fibre is an essential nutrient that aids in digestion, supports regular bowel movements, and promotes a healthy gut. It also helps lower cholesterol levels and regulates blood sugar.
In addition to their fibre content, enoki mushrooms are rich in B-complex vitamins, including pantothenic acid, niacin, folates, thiamin, and riboflavin. These vitamins play crucial roles in energy metabolism, nerve function, and the production of red blood cells. Enoki mushrooms are also a good source of potassium, containing higher levels than 76% of foods. Potassium is essential for maintaining healthy blood pressure and heart function.
The mushrooms also contain various health-promoting compounds that may offer additional benefits. Test-tube and animal studies suggest that enoki mushrooms may have cancer-fighting properties and immune-boosting effects. For example, one test-tube study found that enoki mushroom extract may block the growth of liver cancer cells. Another study showed that compounds extracted from enoki mushrooms increased levels of certain immune cells in mice.
When consuming enoki mushrooms, it is important to note that they contain a fair amount of carbohydrates. A 100-gram serving provides about 5 grams of net carbs. While they are minimally processed and free of non-keto sweeteners and refined oils, portion sizes should be considered to maintain a low-carb diet.
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They have cancer-fighting properties
Enoki mushrooms are a type of edible fungus that is popular in East Asian cuisine and is also cultivated and consumed in various parts of the world. These mushrooms have a delicate appearance with long, thin, white stalks and tiny caps. Not only are they valued for their unique texture and subtle flavour, but they also boast potential health benefits, including cancer-fighting properties.
When it comes to cancer prevention and treatment, enoki mushrooms have demonstrated promising effects. Scientific studies have suggested that these mushrooms contain compounds that can inhibit the growth and spread of cancer cells, making them a potential ally in the fight against this deadly disease. One of the key compounds responsible for their cancer-fighting properties is a polysaccharide known as beta-glucan.
Beta-glucans are a type of fibre found in the cell walls of certain fungi, including enoki mushrooms. Research has shown that beta-glucans can stimulate the immune system, enhancing the body's natural defence mechanisms against cancer cells. They have the ability to activate immune cells, such as macrophages and natural killer cells, which can recognize and destroy cancer cells, preventing their proliferation and spread throughout the body.
Additionally, enoki mushrooms are a source of ergothioneine, an amino acid with potent antioxidant properties. Antioxidants play a crucial role in protecting the body's cells from damage caused by free radicals, which are unstable molecules that can contribute to the development of cancer. Ergothioneine may help neutralize free radicals, reducing oxidative stress and potentially lowering the risk of cancerous cell formation and growth.
The potential cancer-fighting benefits of enoki mushrooms have been observed in various studies. For example, in a study on breast cancer cells, an extract derived from enoki mushrooms was found to inhibit cell proliferation and induce apoptosis (programmed cell death) in the cancer cells. Similarly, another study suggested that consuming enoki mushroom extract may help suppress the growth and metastasis of lung cancer cells in mice.
By including enoki mushrooms in your diet, you may be able to take advantage of their potential cancer-fighting properties. They can be consumed raw or cooked and make a great addition to stir-fries, soups, salads, and other dishes. However, it's important to remember that while these mushrooms may offer some protective effects, maintaining a balanced diet, regular exercise, and healthy lifestyle are also crucial in maintaining overall health and reducing the risk of cancer.
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Enoki mushrooms are keto-friendly
That being said, enoki mushrooms do contain a fair amount of carbohydrates. One cup of raw enoki mushrooms contains 5.1 grams of total carbohydrates and 2.8 grams of net carbs. Per 100 grams, enoki mushrooms contain 5.11 grams of net carbs. Therefore, while enoki mushrooms can be consumed on a keto diet, it is important to be mindful of portion sizes to stay within the daily net carb limit.
Enoki mushrooms are native to China and are typically harvested in the winter season. They have a delicate texture and a sweet, fruity flavor. They are also highly versatile and can be used in a variety of dishes, including soups, sauces, stir-fries, and even pancakes.
In addition to being keto-friendly, enoki mushrooms offer several potential health benefits. They are a good source of fiber, antioxidants, and B vitamins. Some studies suggest that they may have cancer-fighting properties and immune-boosting effects. Additionally, they have been associated with supporting heart health, brain function, and overall immunity.
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Frequently asked questions
Yes, enoki mushrooms contain 5.11g of net carbs per 100g serving.
It is considered a fair amount, so enoki mushrooms should be consumed in moderation if you are on a low-carb diet.
Enoki mushrooms are low in calories and fat, but contain ample amounts of minerals and vitamins such as phosphorus, copper, zinc, iron, potassium, and B vitamins.
Yes, enoki mushrooms are highly nutritious and have been associated with numerous health benefits, including improved heart health, brain function, and immunity.
Enoki mushrooms are delicate and should not be overcooked. They are easy to prepare and complement many different dishes. Simply trim the lower clump base and add at the end of the cooking time.
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