Emily Johnson
Mushrooms are a versatile food with a variety of culinary and health benefits. They are low in calories and rich in nutrients, including copper, potassium, iron, and B vitamins. With a mild flavor and smooth cap, white mushrooms, in particular, are a popular variety that can be enjoyed fresh, frozen, canned, dried, or powdered. They also have cancer-fighting properties, cholesterol-lowering effects, and improved gut health. In terms of carbohydrate content, a serving of one cup of raw mushrooms contains 2.3 grams of carbohydrates, while cooked mushrooms contain 4.1 grams of total carbohydrates.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2.3g per cup of raw mushrooms |
| Calories | 15-22 calories per cup |
| Protein | 1.7-2.2g per cup |
| Fat | 0.2-0.4g per cup |
| Fiber | High |
| Vitamins | B3, B5, D2, B |
| Minerals | Copper, potassium, iron |
| Bioactive compounds | Cancer-fighting, cholesterol-lowering, improved gut health, improved blood sugar control |
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What You'll Learn
White mushrooms: 4.1g carbs per 0.5 cup
White mushrooms, also known as table, common, button, or champignon mushrooms, have a mild flavor and a smooth cap. They are incredibly versatile and can be enjoyed fresh, frozen, canned, dried, or powdered. You can eat them cooked or raw, and they are a great substitute for meat in vegetarian or vegan dishes.
White mushrooms are a nutritious food, offering a good source of copper, B vitamins, potassium, and iron. They are also rich in bioactive compounds, which have been linked to several health benefits, including cancer-fighting properties, improved blood sugar control, and better gut health.
When it comes to carbohydrate content, a serving of 0.5 cup of white mushrooms contains 4.1g of total carbohydrates. This serving also includes 1.7g of net carbs, 0.4g of fat, 1.7g of protein, and 22 calories.
Mushrooms have a low glycemic index, which means they are presumed to have a minimal impact on blood glucose or insulin response due to their low carbohydrate content. This makes them a suitable food choice for people watching their carbohydrate intake or managing blood sugar levels.
In addition to their nutritional benefits, white mushrooms are also quite versatile in the kitchen. The caps can be stuffed with various fillings, such as seafood, cheese, herbs, and vegetables, or they can be grilled as a simple side dish.
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Raw mushrooms: 2.3g carbs per cup
Mushrooms are a versatile food with a wide range of health benefits. Raw mushrooms, in particular, are a great option for those watching their weight, as they are low in calories. One cup of raw mushrooms contains just 15 calories, and most people don't eat a full cup in one sitting. This makes them a perfect ingredient for those on a calorie-controlled diet.
In addition to being low in calories, raw mushrooms are also a good source of nutrients. They provide the body with copper, potassium, iron, and B vitamins. B vitamins are essential as they help release energy from carbohydrates, protein, and fat. Furthermore, mushrooms are a good source of fiber, specifically the soluble fiber beta-glucan. Fiber has numerous health benefits, including lowering the risk of type 2 diabetes.
The health benefits of raw mushrooms don't stop there. They also contain high levels of antioxidant compounds, which can have a positive impact on overall health. Additionally, mushrooms have been found to have cancer-fighting properties, cholesterol-lowering effects, and gut health-improving abilities. Medicinal mushrooms, in particular, are known for their heavy dose of healing compounds, not only fighting cancer but also potentially helping to manage stress.
With their mild flavor and smooth caps, white mushrooms are a popular variety that pairs well with many dishes. They can be enjoyed raw or cooked and are commonly found fresh, frozen, canned, dried, or even powdered. White mushrooms are also a natural, non-animal source of vitamin D2, which can effectively increase blood levels of this vitamin.
So, if you're looking for a nutritious and delicious ingredient to add to your meals, raw mushrooms are a great choice. With only 2.3 grams of carbohydrates per cup, they are a low-carb option that can be enjoyed in a variety of ways.
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Cooked mushrooms: good source of protein
Mushrooms are a source of plant protein, but they are not considered a good source of protein as the amount of protein they contain is relatively low. According to the USDA, mushrooms provide only 1 to 2 percent of your daily value (DV) for protein per 100 grams (3.5 ounces). This is significantly less than protein-rich vegetables like lima beans, green peas, spinach, asparagus, and artichokes.
However, it's worth noting that the protein content of mushrooms can vary depending on the variety. For example, some types of mushrooms contain between 1.4 and 2.8 grams of protein per cup. Additionally, mushrooms are a good source of other essential nutrients, including vitamins, minerals, fiber, and antioxidants. They also contain all nine essential amino acids, which are often deficient in plant proteins, and are highly digestible.
Cooked mushrooms can be a valuable source of protein for those following a vegan or vegetarian diet, as they can help meet protein needs without meat. They have a meaty flavor and texture when cooked, making them a great meat substitute in various plant-based meals. For example, portobello mushrooms can be used in burgers, steaks, or lasagna as a vegetarian option.
When buying fresh mushrooms, choose ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or withered. Store mushrooms in the refrigerator, and do not wash or trim them until it is time to cook them.
In terms of carbohydrate content, mushrooms are relatively low in carbs. A half-cup of cooked mushrooms contains 4.1 grams of total carbs and 1.7 grams of net carbs.
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Medicinal mushrooms: cancer-fighting properties
Mushrooms are a good source of vitamins and minerals, with a typical half-cup serving of cooked mushrooms containing 4.1g of carbohydrates, 0.4g of fat, 1.7g of protein, and 22 calories. They are also packed with vitamin D, which is essential for the immune system.
Medicinal mushrooms are not ordinary mushrooms and have been used for their medicinal benefits for hundreds of years, especially in Asian countries like Japan and China, where they are routinely used to complement cancer treatments. There are hundreds of different kinds of mushrooms, and only a few, like shiitake mushrooms, are available in grocery stores. The rest are often found in powdered forms in health food stores.
Mushrooms have been shown to boost parts of the immune system that are linked to cancer. Certain mushrooms stimulate the compounds responsible for tumor suppression, and some decrease inflammatory compounds, which is helpful for cancer patients. Turkey tail mushrooms, for example, contain polysaccharides (beta-glucans) that strengthen the immune system to fight cancer. Reishi mushrooms, known as Ganoderma lucidum or Ganoderma sinense, have been used in traditional Chinese medicine for a long time and are thought to prolong life, prevent aging, and increase energy. In China, they are used to strengthen the immune system of cancer patients receiving chemotherapy or radiation therapy.
Mushrooms may also extend survival after a cancer diagnosis. Some studies have shown that cancer patients who take mushrooms may live longer, possibly due to a positive immune response or other factors. For instance, patients who took mushrooms were able to tolerate more rounds of chemotherapy treatment, likely due to fewer side effects, thereby improving their survival rates. Mushrooms have also been linked to improvements in several quality-of-life indicators for cancer patients, including improved appetite, physical and mental competency, and reduced fatigue.
While medicinal mushrooms have a long history of use in diverse cultures, they are now backed by scientific investigation. Laboratory and animal studies have been conducted to test the effects of mushroom compounds on the immune system, and clinical trials have assessed the benefits of using commercial preparations containing medicinal mushroom extracts in cancer therapy. However, it is important to consult a doctor before using mushrooms during cancer treatment, as they contain potent biological compounds that can behave like drugs.
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Mushroom caps: great for stuffing
Mushrooms are a great, healthy option to include in your diet. They are low in calories and contain only 4.1g of total carbs per 0.5 cup. With 46% carbs, 11% fat, and 43% protein, mushrooms are a great option for stuffing.
When preparing mushrooms for stuffing, it is important to clean them thoroughly. Avoid rinsing them under running water, as they will soak up the water like a sponge. Instead, use a damp paper towel to wipe them clean and remove any visible dirt or debris. Once cleaned, remove the stems from the mushroom caps, leaving a cavity perfect for stuffing.
For a simple and delicious stuffed mushroom recipe, start by placing the cleaned mushroom caps, cavity side up, on a parchment-lined baking sheet. Drizzle them with olive oil and season generously with salt and pepper. For the filling, stir together grated cheese, sun-dried tomatoes, parsley, bread crumbs, garlic, pine nuts, and black pepper. Finely chop the filling ingredients to ensure that each bite of the mushroom has a little bit of everything.
Once the filling is ready, stuff the mushroom caps generously. Sprinkle some more cheese on top and bake until softened and golden, which should take about 20 minutes. These stuffed mushrooms are best enjoyed fresh but will keep well in an airtight container in the refrigerator for up to 3 days.
So, the next time you're looking for a tasty appetizer or a light meal, consider making stuffed mushroom caps. They are not only delicious but also provide a good balance of carbs, fat, and protein.
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Frequently asked questions
The number of carbs in a mushroom cap depends on the type of mushroom and how it is cooked. On average, half a cup of raw mushrooms contains 4.1g of total carbs, while a cup of raw mushrooms contains 2.3g of carbs.
Yes, different types of mushrooms have varying carb contents. White mushrooms, for example, are a common variety with a smooth cap and mild flavor. They are low in calories and provide various health benefits.
Mushroom caps, particularly white mushroom caps, offer a range of health advantages. They contain bioactive compounds that may help fight cancer, lower cholesterol, and improve gut health. They are also a good source of fiber and provide nutrients like copper, potassium, and iron.
While rare, some people may have a mushroom allergy, especially if they are allergic to molds. Additionally, certain species of mushrooms, such as the inky cap mushroom, can interact with alcohol and cause adverse effects.
The number of calories in a mushroom cap can vary depending on the type and quantity consumed. On average, a cup of raw mushrooms contains around 15 to 21 calories, making them a low-calorie food option.
