Sarah Brown
Oyster mushrooms are a common type of edible fungus that has been cultivated since 1917 and is now the third most commonly cultivated mushroom globally. They are prized for their delicate taste and sweet, anise-like scent, as well as their nutritional benefits. But do king oyster mushrooms contain fibre?
| Characteristics | Values |
|---|---|
| Nutritional benefits | Good source of fiber, protein, vitamins, minerals, and antioxidants |
| Health benefits | May promote heart health by reducing cholesterol and blood pressure, improve blood sugar levels, support the immune system, and reduce the risk of cancer |
| Taste | Sweet and delicate with an umami flavor |
| Availability | Can be found in most grocery stores, farmers' markets, and Asian grocery stores (in dehydrated form) |
| Serving size | One cup of raw, sliced oyster mushrooms (86g) provides 28 calories, 2.9g of protein, 5.2g of carbohydrates, and 0.3g of fat |
| Allergies | There have been reports of allergic reactions to oyster mushrooms, including a case of a mushroom worker experiencing chills, fever, joint pain, and skin rashes |
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What You'll Learn
Oyster mushrooms are a good source of fibre, protein, vitamins and minerals
Oyster mushrooms are a good source of fibre, protein, vitamins, and minerals. They are also low in calories, sugar, and fat. A cup of raw, sliced oyster mushrooms (86g) provides 28 calories, 2.9g of protein, 5.2g of carbohydrates, and 0.3g of fat. The same serving size will give you 2 grams of fibre when consumed.
Oyster mushrooms are an excellent source of niacin, riboflavin, and pantothenic acid. They also contain smaller amounts of folate, vitamin B6, and thiamin. In terms of minerals, oyster mushrooms provide phosphorus, potassium, copper, iron, magnesium, zinc, manganese, and selenium.
King oyster mushrooms, in particular, are a popular variety that provides a significant source of biotin, niacin, and riboflavin. These B vitamins play a role in food metabolism and contribute to a healthy immune system. This variety also offers a broad range of essential minerals in small to moderate amounts.
Oyster mushrooms have been used in folk medicine for centuries, and they continue to be popular in dietary supplements and traditional Chinese medicine. Modern research supports the inclusion of oyster mushrooms in one's diet, as they are associated with various health benefits. For example, oyster mushrooms are rich in ergothioneine, an amino acid with potent antioxidant activity. This substance may help lower cancer risk and improve heart health by reducing cholesterol production in the body.
Additionally, oyster mushrooms have been found to support immune function and improve blood sugar levels, making them a nutritious and beneficial addition to one's diet.
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They can help lower cholesterol and blood pressure
Oyster mushrooms are a good source of fiber, protein, vitamins, and minerals. They are also low in calories, carbohydrates, fat, and sodium.
Oyster mushrooms are also known to promote heart health by reducing heart disease risk factors like high cholesterol and high blood pressure. This is due to the presence of beta-glucans, a type of fiber that makes up the cell walls of yeast and fungi. When fermented by bacteria in the gut, beta-glucans produce short-chain fatty acids that help reduce cholesterol production in the body.
Several studies have supported the cholesterol-lowering effects of oyster mushrooms. One study found that consuming 30 grams of dried oyster mushrooms for 21 days decreased triglycerides, total cholesterol, and oxidized LDL (bad) cholesterol levels compared to a placebo. Another study in 27 men with type 2 diabetes and high blood pressure found that treatment with 3 grams of powdered oyster mushrooms per day for 3 months significantly reduced hemoglobin A1c (HbA1c), a marker for long-term blood sugar control.
Additionally, oyster mushrooms may help regulate blood sugar levels. A study in 22 people with and without type 2 diabetes found that taking powdered oyster mushrooms reduced post-meal blood sugar levels. Oyster mushrooms may also lower hunger levels and decrease ghrelin, a hunger hormone.
Overall, oyster mushrooms have been shown to provide numerous health benefits, including lowering cholesterol and blood pressure, reducing inflammation, boosting brain health, and inhibiting cancer growth.
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Oyster mushrooms are low in calories
Oyster mushrooms are a great addition to your diet if you are looking for low-calorie food. They are also rich in vitamins, minerals, and antioxidants.
A cup of raw oyster mushrooms (86 grams) contains only 28 calories, with 59% of those calories coming from carbohydrates, 32% from protein, and 10% from fat. Oyster mushrooms are also a good source of fiber, with 2 grams of fiber per cup. The rest of the carbohydrate content in oyster mushrooms is starch.
Oyster mushrooms have a delicate taste and can be used to add flavor to a variety of savory dishes. They are often used as a substitute for meat because they have a strong umami flavor, which enhances the taste of foods low in sodium. This makes oyster mushrooms a healthy and tasty addition to a low-sodium diet.
In addition to being low in calories, oyster mushrooms offer a range of health benefits. They are a good source of dietary fiber, which can help to improve metabolic health and reduce the risk of obesity. Oyster mushrooms are also rich in antioxidant compounds, which can help to reduce or prevent cell damage in the body. These antioxidants fight free radicals, which are linked to diseases like cancer.
Oyster mushrooms have also been found to have potential benefits for heart health and blood sugar regulation. Some studies suggest that they can help to lower cholesterol and blood pressure, as well as improve blood sugar levels in people with and without diabetes.
King oyster mushrooms, one of the most popular varieties of edible oyster mushrooms, also provide a broad range of essential minerals and vitamins, including biotin, niacin, and riboflavin.
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They have immune-boosting properties
King oyster mushrooms, also known as Pleurotus eryngii, are among the largest edible mushrooms. They are native to the Mediterranean, North Africa, and parts of the Middle East and Asia. They are extremely low in calories but contain a good amount of protein, fiber, niacin, and riboflavin, along with an array of other micronutrients.
King oyster mushrooms are believed to have immune-boosting properties. They are a good source of dietary fiber and iron, which can contribute to overall digestive health and support oxygen transport in the blood. The fiber content in these mushrooms supports digestion and adding them to your diet may be beneficial for your gut health. The insoluble fiber in king oyster mushrooms supports bowel regularity by aiding smooth movement through the digestive tract, which may help promote regular bowel movements and reduce the risk of constipation. The soluble fiber in these mushrooms nourishes the beneficial bacteria in the gut.
King oyster mushrooms also contain compounds such as beta-glucans, ergothioneine, and polysaccharides that may support the immune system. Beta-glucans are a type of soluble fiber that acts as a prebiotic, feeding the good bacteria in your gut and helping them thrive. They also function as potent antioxidants that may protect the body against cancer. Ergothioneine is an amino acid that lowers "systemic" inflammation across the entire body, which often contributes to diseases like dementia and diabetes.
Additionally, king oyster mushrooms are a rich source of vitamin D, which assists with cell growth, boosts immune function, and reduces inflammation. Vitamin D also helps the body absorb calcium to maintain and build strong bones. Incorporating mushrooms into your daily diet will lower your risk of cancer and help decrease your sodium intake, as mushrooms are naturally low in sodium.
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Oyster mushrooms may help regulate blood sugar levels
Oyster mushrooms are a good source of fiber, protein, vitamins, and minerals. They are low in calories and sugar, with a 1-cup serving estimated to have a glycemic load of 3, making them a low-glycemic food.
Oyster mushrooms are also rich in antioxidants, which help reduce cellular damage in the body. For example, oyster mushrooms contain seven phenolic compounds, including gallic acid, chlorogenic acid, and naringenin, all of which act as antioxidants.
The fiber in oyster mushrooms may help regulate blood sugar levels. A 2020 review suggested that oyster mushrooms' potential blood sugar-lowering effects may be due to their high concentration of beta-glucans, a type of fiber that slows down carbohydrate digestion and absorption.
Several studies have supported the blood sugar-regulating effects of oyster mushrooms:
- A 2020 review of eight human studies found that oyster mushroom intake helped lower blood sugar, triglycerides, blood pressure, and insulin levels.
- A study of 22 people with and without type 2 diabetes found that consuming powdered oyster mushrooms reduced post-meal blood sugar levels. The authors suggested that the mushrooms increased sugar utilization in body tissues while inhibiting certain blood sugar-increasing proteins.
- A 2007 study of 30 hospitalized people with type 2 diabetes found that consuming 150 grams of cooked oyster mushrooms three times a day for seven days reduced fasting blood sugar levels by approximately 22%.
- A study of 89 participants with diabetes found that eating oyster mushrooms for seven days lowered their blood sugar, cholesterol, triglycerides, and blood pressure.
In addition to their potential blood sugar-regulating properties, oyster mushrooms may also offer other health benefits, including enhanced immune function and improved heart health.
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Frequently asked questions
Yes, king oyster mushrooms are a good source of dietary fiber.
King oyster mushrooms are low in calories and rich in vitamins and minerals. They are also a good source of antioxidants, which help reduce cellular damage in the body.
According to one source, oyster mushrooms contain 2 grams of fiber per cup. However, another source states that the USDA does not provide the full nutritional breakdown for fiber content.
There have been reports of allergic reactions to oyster mushrooms, including symptoms such as chills, fever, joint pain, and skin rashes.
Yes, king oyster mushrooms are also a good source of protein and can be used to add flavor to savory dishes. They are popular in traditional Chinese medicine for treating various health conditions. King oyster mushrooms are one of the most popular edible mushrooms globally.
