Laura Smith
Mushrooms are a type of fungus that are often considered vegetables. They are low in calories and fat but contain small quantities of fibre and minerals. In this paragraph, we will be discussing the caloric content of 100g of boiled mushrooms and providing some context on the nutritional value and health benefits associated with mushroom consumption.
| Characteristics | Values |
|---|---|
| Calories | 80-95 kcal |
| Protein | 2.2 grams |
| Carbohydrates | 5.3 grams |
| Fats | 0.5 grams |
| Glycemic Index (GI) | 36 |
| Glycemic Load (GL) | 1.9 |
| Nutrients | Glutamate ribonucleotides, ergosterol, ergothioneine, glutathione |
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What You'll Learn
Boiled mushrooms: 80-95 calories per 100g
Mushrooms belong to a unique kingdom of fungi that are often considered vegetables. They are low in calories and fat, with 100 grams of boiled mushrooms containing 80-95 calories. In addition, mushrooms are rich in nutrients and vitamin D, offering antioxidant, anti-inflammatory, and anticancer properties. Specifically, they contain ergothioneine and glutathione, two antioxidants that may help to prevent neurological diseases such as Parkinson's and Alzheimer's.
While boiling is a common method of cooking mushrooms, it is important to note that it may reduce their antioxidant activity. This is due to the leaching of soluble nutrients into the water, resulting in a decrease in nutritional value. Despite this, boiling is still a healthy way to prepare mushrooms, as they retain their low-calorie content and essential nutrients.
When boiled, 100 grams of mushrooms provide approximately 2.2 grams of protein, 5.3 grams of carbohydrates, and 0.5 grams of fat. This makes them a good option for individuals looking to increase their protein and fibre intake while maintaining a calorie deficit for weight loss.
It is recommended to consume a variety of mushrooms, such as chaga and lion's mane, to reap the full health benefits. Additionally, ultraviolet-B labelled mushrooms are recommended for bone health, as they are rich in ergosterol, a vitamin D precursor. Consuming just 3 ounces of these mushrooms can help meet daily vitamin D requirements.
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Low-calorie food
A low-calorie food is one that has a small number of calories in proportion to its weight or volume. Many fruits and vegetables are low in calories and can be paired with more filling foods to make a complete meal. For example, apples are highly nutritious and one cup of apple slices with the skin provides 62 calories and almost 3 grams of dietary fibre. Similarly, clementines are a common snack that packs 40% of the daily value for vitamin C and only 37 calories per fruit.
Mushrooms are also low in calories, with 100 grams of cooked mushrooms containing 28 to 95 calories, depending on the cooking method. They are also rich in nutrients and vitamin D, and have been shown to have antioxidant, anti-inflammatory, and anticancer properties. However, frying and boiling mushrooms can reduce their nutritional value due to the leaching of soluble nutrients in oil or water.
Other low-calorie foods include celery, which has about 6 calories per stalk, and oatmeal, which has 83 calories per 1/2 cup cooked. Zucchini and yellow squash are also low in calories, with only 27 calories per cup, and they contain an ample amount of vitamin A. Dark, leafy greens such as spinach and kale are also low in calories and loaded with nutrients and antioxidants.
While low-calorie diets can be effective for weight loss, they may not be suitable for everyone and can have side effects such as gallstones. It is important to consult with a healthcare professional before starting any diet and to ensure proper nutrition by including a variety of foods from different food groups.
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Loss of nutrients during boiling
Mushrooms are a good source of nutrients and are low in calories and fat. They contain small quantities of fibre and other minerals, as well as glutamate ribonucleotides, which add flavour to food. They are also rich in ergosterol, a vitamin D precursor, making them good for bone health.
However, not all cooking methods preserve the nutritional value of mushrooms. Boiling mushrooms can result in a loss of nutrients. A study by Spanish researchers found that microwaving and grilling were the best ways to maintain the nutritional profile of mushrooms. Boiling and frying mushrooms led to a reduction in their antioxidant activity. This loss of nutrients during boiling and frying is likely due to the leaching of soluble nutrients in oil or water, decreasing their nutritional value.
Another study that investigated the effects of cooking and preservation methods on the nutritional composition of mushrooms found that boiling decreased the content of proteins, lipids, and phenolics, while increasing carbohydrates. This study also showed that boiling resulted in the loss of most nutritional and phytochemical components.
The reduction in phenolic content after boiling mushrooms has also been observed in other studies. Rakic et al. found that the boiled samples showed a significantly higher decrease in phenolic content compared to other cooking treatments. This loss of phenolic compounds during boiling could be due to the leaching and denaturation of polyphenols.
Therefore, while mushrooms are a nutritious food, the method of preparation can impact their nutritional value. Boiling mushrooms can lead to a loss of nutrients, particularly proteins, lipids, and phenolic compounds, so alternative cooking methods such as grilling or microwaving may be preferable to preserve their nutritional content.
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Health benefits of mushrooms
Mushrooms are a good source of nutrition and have several health benefits. They are low in calories and fat but contain small quantities of fibre and other minerals. Mushrooms are rich in nutrients and vitamin D, which has been shown to have antioxidant, anti-inflammatory, and anticancer properties.
Brain Health
Mushrooms contain two antioxidants, ergothioneine and glutathione, which may help prevent the onset of Parkinson's and Alzheimer's disease. Consuming at least 5 button mushrooms a day is recommended to lower the risk of neurological disease. Another study suggests that eating cooked mushrooms twice a week may reduce the risk of cognitive dysfunction.
Heart Health
Mushrooms contain glutamate ribonucleotides, which add flavour to food similar to salt. Substituting mushrooms with salt can add nutrition and taste to recipes without affecting blood pressure and cholesterol levels, thereby decreasing the risk of heart disease.
Bone Health
Ultraviolet-B labelled mushrooms are recommended as they are exposed to sunshine during their growth phase. Mushrooms are rich in ergosterol, a vitamin D precursor, making them good for bone health. Eating just 3 ounces of these mushrooms can help meet the daily requirement of vitamin D.
Skin Health
The antioxidants ergothioneine and glutathione help protect bodily tissues from free radical damage, reducing the signs of ageing in the skin (such as wrinkles) and maintaining good skin health.
Gut Health
Mushrooms are rich in fibre and contain polysaccharides, which are linked to improved insulin resistance and gut health. These polysaccharides stimulate the growth of healthy bacteria and suppress harmful bacteria.
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Glycemic index and load of cooked mushrooms
Mushrooms are a unique kingdom of fungi, often mistaken for vegetables. They are low in calories and fat but contain small quantities of fibre and other minerals. Mushrooms are also rich in nutrients and vitamin D. They have been shown to have antioxidant, anti-inflammatory, and anticancer properties.
The Glycemic Index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher].
The glycemic index for mushrooms varies depending on the type of mushroom and whether it is raw or cooked. Generally, mushrooms have a low glycemic index rating between 10 and 15, which is considered to be in the low glycemic index range. This rating means that eating mushrooms will not cause rapid spikes in blood sugar levels and is a great option for those looking to maintain stable blood sugar levels. The glycemic index (GI) of cooked mushrooms is 36, which is within the low GI range.
The glycemic load (GL) of a food takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. The glycemic load (GL) of cooked mushrooms is 1.9, or 0.8 according to another source. This is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100.
Mushrooms are a healthy food option, especially for those monitoring their blood sugar levels or calorie intake. It is important to note that the nutrient content of mushrooms may be affected by cooking methods, with grilling or microwaving preserving nutrients better than frying or boiling.
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Frequently asked questions
There are 28 kcal in 100g of boiled mushrooms.
Mushrooms are low in calories and fat but contain small quantities of fibre and other minerals. They are also rich in nutrients and vitamin D, which have antioxidant, anti-inflammatory, and anticancer properties.
Grilling or microwaving mushrooms preserves their nutrients better than frying or boiling, which can reduce their antioxidant activity due to the leaching of soluble nutrients in oil or water.
Studies suggest consuming at least 5 button mushrooms daily or eating cooked mushrooms twice a week may reduce the risk of neurological diseases and cognitive dysfunction, respectively.
Yes, some of the mushroom varieties considered beneficial for human health include chaga, lion's mane, oyster, white button, king oyster, and shiitake.
