Mushrooms: Nutritional Powerhouses With Low Calories

Mushrooms are a great food to include in your diet. Categorized as a vegetable, they are actually a type of fungi. They are low in calories and high in protein. They are also a good source of vitamins and minerals, including vitamin C, folate, and potassium. Mushrooms can be prepared in many ways and are a versatile ingredient. They can be grilled, boiled, sautéed, or baked. Certain types of mushrooms, like lion's mane mushrooms, are also known for their health benefits, including improved brain cell growth and memory.

Low-calorie cooking methods: sautéing, boiling, grilling, and baking

Mushrooms are a great low-calorie food option. Grown in natural sunlight, they are also rich in vitamin D and protein. Here are some low-calorie cooking methods to prepare mushrooms:

Sautéing

Sautéing involves cooking food in a pan over direct heat, usually on a stovetop burner. A small amount of liquid, such as oil, stock, or wine, is added to prevent sticking. This method is suitable for vegetables, chicken, shrimp, tofu, and eggs.

Boiling

Boiling is a simple method of cooking mushrooms. You can also try blanching, which involves boiling food for about 30 seconds and then plunging it into ice water to stop the cooking process.

Grilling

Grilling is another healthy and low-calorie option for cooking mushrooms. You can grill them with herbs and a garlic butter sauce, or try a teriyaki mushroom stir-fry.

Baking

Baking is a dry heat cooking process that uses an oven to cook food slowly at a medium temperature. Suitable dishes for baking include casseroles, chicken, fish, meatloaf, and stuffed bell peppers.

Nutritional value: vitamins, fibre, folate, antioxidants

Mushrooms are a good source of dietary fibre, vitamins, folate, and antioxidants. They are low in calories and high in protein. Mushrooms contain several B vitamins, including thiamine, riboflavin, B6, and B12. They are also a source of vitamin D, especially if they have been grown in natural sunlight.

The fibre in mushrooms is a type of bioactive compound. The addition of mushrooms to starchy foods can increase fibre intake, which is beneficial for cardiovascular health and other metabolic diseases.

Mushrooms also contain antioxidant properties due to their bioactive compounds, such as polyphenols, polysaccharides, carotenoids, and minerals. The consumption of edible mushrooms may help maintain health, longevity, and life quality. They can be used to enhance antioxidant defences through dietary supplementation, reducing the level of oxidative stress.

Some varieties of mushrooms, such as lion's mane and chaga, are known to have additional health benefits. Lion's mane mushrooms can reduce inflammation, boost immune function, and improve cognitive health. Chaga mushrooms may lower blood pressure and prevent cancer.

Health benefits: cancer prevention, heart health, diabetes

Mushrooms are a great low-calorie food option, packed with vitamins and micronutrients. They are also a good source of protein and dietary fibre.

Cancer Prevention

Mushrooms have been shown to possess qualities that protect against cancer. In Japan, Polysaccharide K (PSK) derived from turkey tail mushrooms is an approved mushroom product used to treat cancer. Laboratory and animal studies have shown that PSK has anti-cancer effects and can positively impact the immune system. Reishi mushrooms, used medicinally in East Asia for centuries, are also believed to have anti-cancer properties.

Heart Health

Mushrooms are naturally low in sodium, with just five milligrams of sodium in a cup of white button mushrooms. They are also a good substitute for red meat, helping to reduce cholesterol levels and keep blood pressure low. Shiitake mushrooms, in particular, are known to help keep cholesterol levels low.

Diabetes

Mushrooms have been shown to have therapeutic effects against metabolic syndrome, which is characterised by obesity, hypertension, and elevated blood sugar levels. They are also a good source of anti-diabetic nutrients, including polysaccharides, vitamins, minerals, and dietary fibres. Maitake mushrooms, popular in Korea, China, and Japan, are known for their anti-diabetic properties and influence on the immunological function of diabetic mice.

Types of edible mushrooms: oyster, portobello, button, shitake, crimini, lion's mane

Mushrooms are a great, low-calorie food option. They are also packed with vitamins and micronutrients. Here is a list of some of the most common edible mushrooms and their nutritional profiles:

Oyster Mushrooms

Oyster mushrooms are a type of fungus often found in supermarkets and farmer's markets. They are low in calories, containing only 6 calories per serving.

Portobello Mushrooms

Portobello mushrooms are a hearty and juicy variety that can be used as a meat substitute. They are low in calories, with only 18 calories per 3-ounce serving (about one mushroom). Portobellos are also a good source of plant-based protein, containing more than 2 grams per mushroom. Additionally, they provide various essential vitamins and minerals, such as vitamin B6, copper, and selenium.

Button Mushrooms

Button mushrooms are another common variety. They are low in energy, providing approximately 38 calories per 100 grams when sauteed. They are also fat-free, sugar-free, and a good source of various vitamins and minerals, including copper, vitamin B5, vitamin B3, potassium, and vitamin B2.

Shiitake Mushrooms

Shiitake mushrooms are a type of edible fungus often used in Asian cuisine. They are known for their umami flavour and meaty texture. While specific calorie information for this variety was not found, they are considered a healthy option.

Crimini Mushrooms

Crimini mushrooms, also known as Italian brown mushrooms, are small to medium-sized brown mushrooms with a slightly earthy flavour. While exact calorie information for this variety is not available, they are generally considered low-calorie.

Lion's Mane Mushrooms

Lion's mane mushrooms, also known as hedgehog mushrooms, have a long history of cultivation for food and medicine. They have a unique appearance, resembling a lion's mane. In terms of macronutrients, they are fairly average, providing 35 calories per 100 grams. They also contain approximately 7 grams of carbohydrates and 2.4 grams of protein. Additionally, lion's mane mushrooms are known for their potential cognitive benefits and are considered a "smart mushroom."

In conclusion, mushrooms are a nutritious and low-calorie food option. They can be prepared in various ways, including sautéing, boiling, grilling, and baking, and make a great addition to any meal.

How to buy and store mushrooms: pick firm, dry, unbruised mushrooms and store in the refrigerator

Mushrooms are a great, healthy option to cook with, adding unique flavours and textures to dishes. They are low in calories and high in protein, and those grown in natural sunlight are rich in vitamin D.

When buying mushrooms, look for firm, dry, unbruised specimens. If you're picking up creminis from the store or foraging for chanterelles, it's important to be selective. Nobody likes a sad, squishy mushroom!

Now, when it comes to storing mushrooms, the refrigerator is the best place. But which spot you choose within the refrigerator impacts preservation. Here are some tips to help you store mushrooms properly:

• Avoid plastic containers or bags: Plastic traps moisture, creating the perfect environment for slime and spoilage. If your mushrooms come in a sealed plastic container, take them out and use one of the alternative storage methods below.
• Use paper towels: Wrap the mushrooms in a paper towel and place them in a bowl in the refrigerator. The paper towel will absorb moisture, helping the mushrooms stay fresh. Alternatively, line a large glass bowl with paper towels, spread out the mushrooms, and cover them with another layer of paper towels.
• Use a brown paper bag: Transfer the mushrooms from their original container to a brown paper bag and place it in the fridge. The paper bag keeps moisture at bay, although some mushrooms may develop dark spots.
• Use Abeego beeswax wraps: Abeego acts as a second skin for your mushrooms, allowing them to release the right amount of moisture while shielding them from excess air and light. This helps mushrooms stay firm and plump for longer.
• Store in the crisper drawer: The crisper drawer, combined with Abeego wraps, provides the ideal airflow to keep mushrooms firm, vibrant, and delicious for up to 10 days.

Remember, whether you're storing whole or sliced mushrooms, they should be used within a week of purchase. Additionally, avoid placing mushrooms near strong-smelling food, as they will absorb those odours.

Frequently asked questions