Michael Davis
White mushrooms, also known as table, common, button, or champignon mushrooms, are the most cultivated type of mushroom in the world. They are low in calories but contain many essential nutrients, including calcium, vitamins C, B6, and D, copper, potassium, and iron. They are also a good source of fiber, specifically the soluble fiber beta-glucan, which has been shown to lower blood cholesterol levels. In this article, we will explore the nutritional content of white mushrooms, particularly their fiber content, and discuss the potential health benefits associated with their consumption.
| Characteristics | Values |
|---|---|
| Type | White mushrooms, also known as table, common, button, champignon, crimini, or portabella mushrooms |
| Flavor | Mild |
| Nutrients | Vitamin C, Vitamin B6, Vitamin D, Selenium, Potassium, Copper, Folate, Zinc, Iron, Calcium, Magnesium, Phosphorous, Protein, Carbohydrates, Fat, Fiber |
| Health Benefits | May protect against cancer and heart disease, may improve blood sugar control and gut health, may lower blood cholesterol levels, may reduce risk of type 2 diabetes, may help slow cognitive decline |
| Forms | Fresh, frozen, canned, dried, powdered |
| Shelf Life | Fresh mushrooms have a short shelf life of 3-4 days |
| Storage | Store fresh mushrooms in the refrigerator, without washing or trimming until it is time to cook |
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What You'll Learn
White mushrooms are rich in fibre, specifically beta-glucan
White mushrooms, also known as table, common, button, or champignon mushrooms, are the most cultivated type of mushroom in the world. They are incredibly popular in the United States and have a mild flavor and smooth cap. White mushrooms are low in calories but contain many important nutrients, including fibre, specifically beta-glucan, a type of soluble fibre.
Beta-glucan is found in the cell walls of many types of mushrooms, and it has been shown to lower blood cholesterol levels. When digested, beta-glucan forms a gel-like substance that traps cholesterol and triglycerides, preventing their absorption in the body. This can help to reduce the risk of heart disease, as high levels of cholesterol and triglycerides are strongly linked to this condition.
In addition to their fibre content, white mushrooms are also a good source of potassium, vitamin C, vitamin D, selenium, and B vitamins. These nutrients contribute to the many health benefits associated with consuming white mushrooms. For example, the potassium and vitamin C content may support cardiovascular health, while vitamin D and selenium may offer protection against certain types of cancer.
The fibre in white mushrooms, including beta-glucan, also contributes to improved blood sugar control and gut health. White mushrooms are a versatile ingredient that can be enjoyed fresh, frozen, canned, dried, or powdered, making it easy to incorporate their nutritional benefits into various dishes. Overall, white mushrooms are a nutritious food choice that offers a range of health advantages, particularly due to their rich fibre content.
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They are also a good source of vitamin C, potassium, and folate
White mushrooms are the most cultivated type of mushroom in the world. They are low in calories and sugar, but they pack plenty of nutrients. They are also a good source of vitamin C, potassium, and folate.
Vitamin C is an important nutrient that may help prevent cardiovascular disease. A 2016 study concluded that people with a vitamin C deficiency were more likely to experience this illness. Consuming adequate vitamin C may help prevent it. A person should consume around 75–90 mg of vitamin C per day. One cup of mushrooms contains around 1.47 mg of vitamin C.
Potassium is another essential nutrient found in white mushrooms. It helps regulate blood pressure and may decrease the risk of hypertension and cardiovascular disease. The American Heart Association (AHA) recommends eating more foods that contain potassium, and mushrooms are on their list of foods that provide this nutrient. A person should aim to consume around 2,600 milligrams (mg) of potassium per day for females and 3,400 mg per day for males. One cup of mushrooms contains about 223 mg of potassium.
Folate, also known as folic acid, is another nutrient provided by white mushrooms. It is particularly important during pregnancy, as it supports fetal health. Current guidelines recommend that adults consume 400 micrograms (mcg) of folate each day, while pregnant people should aim for around 600 mcg. A cup of sliced raw mushrooms contains 11.9 mcg of folate.
In addition to being a good source of vitamin C, potassium, and folate, white mushrooms offer various other health benefits due to their nutritional content. They are a natural, non-animal source of vitamin D2, which can help prevent osteoporosis and keep bones healthy. They also contain vitamin B12, which is typically obtained from animal sources, making them a beneficial food for those following plant-based diets. White mushrooms are also a good source of protein and provide antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, and selenium, which contribute to their potential cancer-fighting properties.
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White mushrooms are the most cultivated variety in the world
White mushrooms, also known as table, common, button, or champignon mushrooms, are the most cultivated variety in the world. They have a small stem, a smooth cap, and a mild flavor that pairs well with many dishes. They are native to grasslands in Eurasia and North America but are cultivated in over 70 countries worldwide. White mushrooms are incredibly popular in the United States, constituting about 90% of the mushrooms consumed in the country.
The popularity of white mushrooms can be attributed to several factors. Firstly, they have a mild flavor and soft texture, making them a versatile ingredient in various dishes. They can be enjoyed fresh, frozen, canned, dried, or powdered, and both the caps and stems are edible. White mushrooms are also highly nutritious and offer multiple health benefits. They are low in calories and sugar but high in protein and vitamin D. They are a good source of vitamin B12, which is usually obtained from animal sources, making them especially beneficial for those following a plant-based diet.
Additionally, white mushrooms contain multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, which are believed to contribute to their potential cancer-fighting properties. They also have heart-healthy properties, as their content of ergothioneine and beta-glucans (a type of soluble fiber) may help reduce the risk of heart disease by lowering blood cholesterol levels.
The cultivation of white mushrooms dates back to 1925 when they were discovered growing among brown mushrooms at the Keystone Mushroom Farm in Coatesville, Pennsylvania. Their appeal as a more attractive food item, similar to white bread, led to their widespread cultivation and distribution. Today, most cream-colored store mushrooms are products of this 1925 chance natural mutation.
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They are low in calories and can be used in diverse recipes
White mushrooms, also known as table, common, button, or champignon mushrooms, are the most cultivated type of mushroom worldwide. They have a mild flavor and smooth cap, making them a versatile ingredient that pairs well with many dishes. Not only are they delicious, but they are also packed with nutrients and offer various health benefits.
White mushrooms are an excellent source of dietary fiber, which is essential for maintaining good cardiovascular health. The fiber in mushrooms helps to lower blood cholesterol levels and reduce the risk of heart disease. Additionally, they contain beta-glucans, a type of soluble fiber that forms a gel-like substance when digested, trapping cholesterol and preventing its absorption.
These mushrooms are also rich in bioactive compounds that may protect against cancer, improve blood sugar control, and promote gut health. They contain vitamins C, B, D, and K, as well as minerals like potassium, which can help regulate blood pressure. White mushrooms are also a natural source of vitamin D2, produced when exposed to UV rays or sunlight. This makes them an excellent non-animal source of this essential vitamin.
When it comes to incorporating white mushrooms into your diet, the possibilities are endless. They can be enjoyed fresh, frozen, canned, dried, or powdered, adding flavor and nutrition to your meals. Here are some creative ways to include them in your recipes:
- Salads and Wraps: Add texture and flavor to your salads by including white mushrooms. For a low-carb option, use a Portabella mushroom cap as a wrap instead of a tortilla, filling it with ingredients like chicken, water chestnuts, red pepper, and ginger.
- Tacos: White mushrooms are a perfect addition to taco fillings, whether you're using traditional tortillas or getting creative with lettuce wraps. Try making low-calorie mushroom tacos with pineapple-strawberry salsa, avocado cream, and a savory mushroom-turkey mix.
- Pasta: For a nutritious twist on traditional pasta, spiralize some zucchini and create "zoodles." Top them with a kale and basil pesto sauce, featuring white mushrooms for added flavor and texture.
- Soups: White mushrooms are an excellent ingredient in soups, adding depth of flavor and nutrition. Try a soup featuring shiitake mushrooms, bok choy, kale, and celery, seasoned with garlic, black pepper, and turmeric powder.
- Baked Goods: Powdered white mushrooms can enhance the nutritional value of baked goods by increasing their protein content. This is a great way to sneak in some extra nutrients for picky eaters.
- Stuffed Mushrooms: Get creative and stuff white mushrooms with a mixture of avocado, tomato, rosemary, lime juice, and seasonings. Bake them to perfection for a tasty and healthy treat.
- Stir-fries: White mushrooms are versatile and can be stir-fried with various ingredients. Try combining them with zucchini, chipotle pepper, adobo sauce, corn kernels, and lime juice for a flavorful and healthy dish.
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White mushrooms may help prevent cancer and heart disease
White mushrooms, also known as table, common, button, or champignon mushrooms, are the most cultivated type of mushroom in the world. They are low in calories but pack plenty of nutrients. One of these nutrients is fiber, which is known to help manage health conditions such as type 2 diabetes.
White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease. While there is currently no evidence that they can prevent or cure cancer, they have been shown to improve the quality of life of cancer patients, including improved appetite, improved physical and mental competency, and reduced fatigue. In Japan and China, certain mushrooms are routinely used to complement cancer treatments. There have been more than 2,000 studies focused on mushrooms and cancer in the last 10 years, with promising results.
Mushrooms contain a number of B vitamins, including thiamine, riboflavin, B6, and B12, which help the body get energy from food and form red blood cells. They are also a natural, non-animal source of vitamin D2, which is capable of increasing blood levels of this vitamin as effectively as a supplement. Vitamin D supplementation may help prevent or treat some kinds of cancer.
In terms of heart health, white mushrooms contain ergothioneine and beta glucan, which may help reduce the risk of heart disease. Beta glucan is a type of soluble fiber that lowers blood cholesterol levels by forming a gel-like substance when digested, trapping triglycerides and cholesterol, and preventing their absorption. Ergothioneine may also help inhibit arterial plaque development, a risk factor for heart disease that may lead to high blood pressure and stroke.
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Frequently asked questions
White mushrooms are a good source of fiber, particularly the soluble fiber beta-glucan. While the exact amount of fiber in white mushrooms is unclear, one cup of mushrooms (70g) provides 2.3 grams of carbohydrates.
White mushrooms are low in calories and pack plenty of nutrients. They are a good source of copper, B vitamins, potassium, and iron. They may also help protect against cancer and heart disease, as well as improve blood sugar control and gut health.
In addition to white mushrooms, other types of mushrooms that contain fiber include porcini, white button, crimini, shiitake, portabella, enoki, and cloud ear mushrooms.
