Michael Davis
Oyster mushrooms are a type of gilled mushroom that contains powerful plant compounds and is loaded with fiber, vitamins, minerals, and other nutrients. They are also low in carbohydrates, with one cup of raw, sliced oyster mushrooms (86g) providing only 5.2g of carbohydrates, or 5.6g of net carbs per large mushroom. Oyster mushrooms have a wide range of health benefits, including improved heart health, reduced cholesterol production, and improved blood sugar levels. They may also cause some stomach problems if consumed in large quantities.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5.2g per cup of raw oyster mushrooms (86g) or 5.6g net carbs per large mushroom |
| Calories | 28 per cup of raw oyster mushrooms (86g) or 49 per large mushroom |
| Protein | 2.9g per cup of raw oyster mushrooms (86g) or 4.9g per large mushroom |
| Fat | 0.3g per cup of raw oyster mushrooms (86g) or 0.6g per large mushroom |
| Fiber | 2g per cup |
| Sugar | Less than 1g per cup |
| Vitamins | Oyster mushrooms are a good source of vitamins, including niacin (21% of the recommended daily intake), riboflavin (18%), pantothenic acid (11%), folate, vitamin B6, thiamin, vitamin D, and selenium |
| Minerals | Oyster mushrooms contain phosphorus, potassium, copper (10% of the daily recommended amount), iron, magnesium, zinc, manganese, and selenium |
| Health Benefits | Oyster mushrooms are low in carbohydrates and may help lower blood sugar levels, improve heart health, and support the immune system |
| Side Effects | Some people may experience stomach problems such as nausea, flatulence, or diarrhea when consuming large quantities of mushrooms. Oyster mushrooms may also interact with gabapentin, a medication used to manage pain or epilepsy. |
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What You'll Learn
Carbohydrates in oyster mushrooms
Oyster mushrooms are a type of gilled mushroom that contains many health-influencing substances, including dietary fibre, beta-glucans, and other polysaccharides. They are low in carbohydrates, with one cup of raw, sliced oyster mushrooms (86g) providing 5.2g of carbohydrates and 28 calories. The mushrooms are also low in sugar, with just under 1 gram of naturally occurring sugar, and are nearly fat-free, providing only 0.3 grams of fat per serving.
Oyster mushrooms derive most of their calories from carbohydrates. The rest of the carbohydrate content in oyster mushrooms is starch. They are a good source of dietary fibre, which has been shown to have multiple health benefits, including improved heart health and reduced triglyceride accumulation in the liver. Oyster mushrooms are also high in beta-glucans, which are a type of fibre that has been shown to slow down carbohydrate digestion and absorption, leading to potential blood sugar-lowering effects.
A 2011 randomised control trial found that eating a soup containing 30 grams of dried oyster mushrooms for 21 days decreased triglycerides, total cholesterol, and oxidised LDL (bad) cholesterol levels. Additionally, a 2020 review of eight human studies found that oyster mushroom intake helped lower blood sugar, triglycerides, blood pressure, and insulin levels, all of which could reduce the risk of heart disease. Oyster mushrooms are also a good source of protein, with one cup providing almost 3 grams of protein.
It is important to note that oyster mushrooms may cause stomach problems such as nausea, flatulence, diarrhoea, or stomach rumbling, especially when consumed in large quantities. Additionally, some evidence suggests that mushrooms may interact with gabapentin, a medication used to manage pain or epilepsy. However, the research on this topic is limited and the interaction may not be clinically significant. Overall, oyster mushrooms are a nutritious food with many potential health benefits.
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Oyster mushrooms' health benefits
Oyster mushrooms are a type of fungus that has been used in folk medicine for centuries. They are neither plants nor animals and are scientifically known as Pleurotus ostreatus. They are low in calories and rich in vitamins, minerals, and antioxidants. A cup of raw, sliced oyster mushrooms (86g) provides 28 calories, 2.9g of protein, 5.2g of carbohydrates, and 0.3g of fat. They are also a good source of fiber, providing 2 grams per serving.
Oyster mushrooms have several health benefits, including:
Promoting Heart Health: Oyster mushrooms are especially high in compounds that benefit heart health, including fibers called beta-glucans. Beta-glucans are fermented by gut bacteria to produce short-chain fatty acids that help reduce cholesterol production. Studies have found that consuming oyster mushrooms can decrease triglycerides, total cholesterol, and oxidized LDL (bad) cholesterol levels. They also help regulate blood pressure and cholesterol, thereby lowering the risk of heart disease.
Regulating Blood Sugar: Oyster mushrooms have been found to influence blood sugar levels, especially in people with type 2 diabetes. Studies have shown that consuming oyster mushrooms can reduce fasting blood sugar levels and improve overall blood sugar control. This effect may be attributed to the mushroom's high concentration of beta-glucans, which slow down carbohydrate digestion and absorption.
Boosting the Immune System: Oyster mushrooms are a source of pleuran, a potent antioxidant, and a type of beta-glucan fiber. Pleuran has been shown to have immune-modulating properties and may offer antiviral and antibacterial benefits. Additionally, oyster mushrooms are rich in ergothioneine, an amino acid with potent antioxidant activity found exclusively in certain fungi.
Anti-inflammatory Effects: Oyster mushrooms contain anti-inflammatory compounds and have been linked to reducing the release of inflammatory indicators in the body. This may have implications for treating various inflammatory illnesses, such as rheumatoid arthritis and inflammatory bowel disease.
Promoting Dental Health: Oyster mushrooms are high in vitamin D, which is essential for the absorption of calcium and the development of strong teeth and bones. Vitamin D helps alleviate gum irritation and enhances overall tooth health.
Oyster mushrooms are versatile in the kitchen and can be added to soups, stews, pasta dishes, and more. They are generally well-tolerated, but some people may experience stomach problems if consumed in large quantities. It is always recommended to consult with a doctor before including any new food or supplement in your diet, especially if you have existing health concerns.
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Oyster mushrooms' nutritional value
Oyster mushrooms are a nutritious food with a variety of potential health benefits. They are low in carbohydrates, with 5.2 grams of carbs per cup of raw mushrooms (86 grams). This amount also contains 2.9 grams of protein, 0.3 grams of fat, and 28 calories. Oyster mushrooms are an excellent source of dietary fibre, which has been linked to improved heart health and reduced cholesterol production. They also contain beta-glucans, a type of fibre that has been shown to slow down carbohydrate digestion and absorption, leading to potential blood sugar-lowering effects. Additionally, oyster mushrooms provide antioxidants, vitamins (including niacin, riboflavin, and pantothenic acid), minerals (such as phosphorus, potassium, and copper), and other important nutrients.
The nutritional content of oyster mushrooms makes them a healthy addition to one's diet. They are low in sugar, providing less than 1 gram per serving, and are nearly fat-free. A cup of oyster mushrooms provides almost 3 grams of protein and is a good source of several vitamins and minerals. For example, they provide 21% of the recommended daily intake of niacin, 18% of riboflavin, and 11% of pantothenic acid. They also contain smaller amounts of folate, vitamin B6, thiamin, selenium, and other minerals.
The potential health benefits of oyster mushrooms extend beyond their nutritional value. Studies have suggested that oyster mushrooms may improve blood sugar levels and other aspects of health when consumed as a supplement or part of a diet. They have been linked to improved immune function and may have antiviral and antibacterial effects. Additionally, oyster mushrooms may promote heart health by reducing risk factors such as high cholesterol and high blood pressure. A small study found that consuming a soup with dried oyster mushrooms for 21 days decreased triglycerides, total cholesterol, and oxidized LDL cholesterol levels.
While oyster mushrooms offer numerous potential benefits, it is important to note that excessive consumption of certain types of mushrooms may cause stomach problems in some individuals. However, it is unclear if oyster mushrooms specifically fall into this category. As with any dietary supplement, it is always advisable to consult with a healthcare professional before making significant changes to one's diet or taking supplements.
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Oyster mushrooms' fibre content
Oyster mushrooms are a great source of dietary fibre, which has been linked to a range of health benefits. They are also low in carbohydrates, making them a good option for people following a low-carb diet.
A cup of raw oyster mushrooms (86 grams) contains approximately 5.2 grams of carbohydrates and 2 grams of fibre. This means that oyster mushrooms have a low glycemic load of 3, making them a suitable food option for those monitoring their blood sugar levels.
The fibre content in oyster mushrooms is in the form of beta-glucans, a type of fibre that has been shown to have immune-modulating properties. Beta-glucans are also beneficial for heart health as they can help reduce cholesterol production in the body. Specifically, P. ostreatus oyster mushrooms provide twice as many beta-glucans as white button mushrooms.
In addition to their fibre content, oyster mushrooms are also a good source of protein, vitamins, and minerals. They provide antioxidants, which help reduce cellular damage in the body, and have been associated with improved blood sugar levels and reduced inflammation.
It is worth noting that the nutritional content of oyster mushrooms may vary slightly depending on their size and preparation method. For example, a large raw oyster mushroom is reported to contain 5.6 grams of net carbs, which is slightly higher than the aforementioned value for a cup of raw oyster mushrooms. Nonetheless, oyster mushrooms are considered to be a nutritious food option with a good fibre content.
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Oyster mushrooms' sugar content
Oyster mushrooms are a type of edible mushroom that are shaped like oysters. They are one of the most popular mushrooms in the world and the third most commonly cultivated mushroom. Oyster mushrooms are low in calories and rich in minerals and vitamins. They are also low in carbohydrates, so they are a good choice for people following a low-carb diet.
A cup of raw, sliced oyster mushrooms (86 grams) provides 28 calories, 2.9 grams of protein, 5.2 grams of carbohydrates, and 0.3 grams of fat. Most of the calories in oyster mushrooms come from carbohydrates. They are also low in sugar, providing just under 1 gram of naturally occurring sugar per cup. The rest of the carbohydrate content in oyster mushrooms is starch.
Oyster mushrooms have been found to have potential blood sugar-lowering effects, which may be attributed to their high concentration of beta-glucans. Beta-glucans are a type of fiber that slows down carbohydrate digestion and absorption. Studies in people with and without diabetes have found that oyster mushrooms may improve blood sugar levels when taken as a supplement or consumed as part of the diet. For example, a study of 89 participants with diabetes found that eating oyster mushrooms for 7 days lowered their blood sugar, as well as their cholesterol, triglycerides, and blood pressure. Another study of 22 people with and without type 2 diabetes found that taking powdered oyster mushrooms reduced post-meal blood sugar levels.
In addition to their potential blood sugar-regulating properties, oyster mushrooms are also thought to promote heart health by reducing risk factors such as high cholesterol and high blood pressure. Oyster mushrooms are especially high in beta-glucans, which are fermented by gut bacteria to produce short-chain fatty acids that help reduce cholesterol production in the body.
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Frequently asked questions
There are 5.2g of carbohydrates in a cup of raw oyster mushrooms (86g).
The mushrooms are low in sugar, providing just under 1 gram of naturally occurring sugar. The rest of the carbohydrate content is starch.
Yes, oyster mushrooms are low in carbohydrates, so they're a good choice for people following low-carb diets.
Oyster mushrooms are a good source of fiber, protein, and a variety of vitamins and minerals. They are also nearly fat-free.
