Sarah Brown
Mushrooms are a versatile ingredient that can be enjoyed raw or cooked and are a great addition to a ketogenic diet. They are low in carbohydrates and high in fibre, vitamins, and minerals. The carb content of mushrooms varies, ranging from 4 grams per 100 grams for white button mushrooms to 8.5 grams per 100 grams for king oyster mushrooms. They are also a good source of selenium, an essential mineral that contributes to normal immune function. Mushrooms can be used in a variety of keto-friendly recipes, such as stir-fries, casseroles, soups, and meat dishes. They can also be stuffed with low-carb ingredients like cream cheese and bacon or blended into meat patties for a unique umami flavour.
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What You'll Learn
Mushrooms are keto-friendly
The keto diet restricts most fruits and vegetables due to their high carbohydrate content, which can make it challenging to meet your daily fibre, vitamin, and mineral needs. This is where mushrooms come in. Not only are they low in carbs, but they are also a source of fibre, B vitamins, and minerals like selenium, copper, and potassium.
For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes only 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively. Even if you eat 3.5 ounces (100 grams) of white mushrooms, you will only consume 4 grams of carbohydrates.
Mushrooms are also versatile in keto cooking. They can be enjoyed raw or cooked and used in dishes like stir-fries, casseroles, scrambles, soups, or stuffed with other low-carb ingredients like cream cheese and bacon.
However, it is important to note that while mushrooms are keto-friendly, they have a relatively high fibre content compared to other keto-approved foods. This can be beneficial for digestion, but it is important to be mindful of your total fibre intake when following a keto diet.
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Carbohydrate content varies by type
Mushrooms are a great addition to a ketogenic diet due to their low carbohydrate content. However, the carbohydrate content of mushrooms varies depending on the type of mushroom.
White button mushrooms, for instance, have a carbohydrate content of 4 grams per 100 grams. In contrast, king oyster mushrooms have a slightly higher carbohydrate content of 8.5 grams per 100 grams. Similarly, lion's mane mushrooms contain 7.6 grams of carbohydrates per 100 grams, but it's important to note that a significant portion of that is fiber, with 4.4 grams of fiber per 100 grams.
Other common types of mushrooms, such as shiitake, oyster, and portobello, are also considered low in carbohydrates. For example, a 1-cup serving of raw shiitake mushrooms contains around 6 grams of carbohydrates, while oyster mushrooms have a slightly lower carbohydrate content, providing about 4 grams of carbohydrates per 100 grams. Portobello mushrooms offer a similar carbohydrate content, with approximately 3 grams of carbohydrates in a 1-cup serving.
The variation in carbohydrate content among different types of mushrooms highlights the importance of considering the specific mushroom variety when assessing its suitability for a low-carbohydrate diet.
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Nutritional benefits of mushrooms
Mushrooms are a nutrient-dense food with a delicate flavour and meaty texture. They are low in calories and carbohydrates, making them a keto-friendly food. They are also a source of fibre and protein, making them a versatile ingredient for a variety of meals.
Mushrooms are one of the only food sources that are naturally rich in immune-boosting vitamin D. Like humans, mushrooms exposed to UV light or sunlight can increase their vitamin D amounts. White button, portabella, and cremini mushrooms provide the most vitamin D after exposure to UV light or sunlight. Vitamin D helps your body absorb calcium to maintain and build strong bones.
Mushrooms are also a good source of vitamin B6, which helps the body form red blood cells, proteins, and DNA. Shiitake mushrooms are the best choice for vitamin B6. Mushrooms are rich in potassium, a nutrient known for reducing the negative impact that sodium can have on the body. Potassium also lessens the tension in blood vessels, potentially helping to lower blood pressure.
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Studies show that eating 1 to 2 cups of mushrooms each week may reduce your risk of cancer by up to 45%. In Japan, patients may even receive a reishi mushroom-based drug as part of cancer treatment.
Mushrooms are also being studied for their effects on mild cognitive impairment (MCI). Research shows that eating more than two cups of mushrooms a week may reduce the risk of MCI by 50%.
Mushrooms can be cooked in a variety of ways, including simmering, sautéing, grilling, or baking. They can be added to pizzas, pasta, soups, stir-fries, or mixed into egg dishes such as frittatas, omelets, and quiches.
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Canned mushrooms are higher in carbs
Mushrooms are generally considered to be low-carb, making them a keto-friendly food. However, when it comes to canned mushrooms, the carb content can be higher. Canned mushrooms are often found in products like cream of mushroom soup, and while they can still be enjoyed as part of a keto diet, it's important to be mindful of the carb count.
The carb content of canned mushrooms can vary depending on the brand and the type of mushroom. For example, one brand of canned mushrooms may have a carb content of 4-8 grams per cup, while another brand may have a higher carb count. In some cases, a can of mushrooms may contain up to 26 grams of carbohydrates, which is significantly higher than the carb content of fresh mushrooms.
The higher carb content in canned mushrooms is likely due to the added ingredients and processing methods used in canning. For instance, the liquid in which the mushrooms are canned may contribute to the carb count. Additionally, the canning process itself may alter the nutritional profile of the mushrooms, potentially affecting their carb content.
When following a keto diet, it's important to monitor your total carbohydrate intake. While mushrooms in their natural form are typically low in carbs, the preparation and processing can impact their nutritional value. Therefore, it's always a good idea to check the nutrition label on canned mushroom products to make an informed decision about their inclusion in your diet.
Overall, while mushrooms are naturally low in carbs, the canning process and added ingredients can result in a higher carb content. If you're aiming for a low-carb diet, it's best to opt for fresh mushrooms and be mindful of the carb counts in canned mushroom products.
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Mushrooms are a good source of fibre
The fibre in mushrooms can help reduce cravings and promote a feeling of fullness, making it easier to stick to a low-carb diet. Additionally, mushrooms are a good source of essential nutrients, including B vitamins, copper, potassium, selenium, and antioxidants, which can help protect your cells from damage.
Overall, mushrooms are a versatile and nutritious food that can be enjoyed raw or cooked in various dishes, making them a valuable component of a keto or low-carb diet.
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Frequently asked questions
Yes, mushrooms are keto-friendly as they are low in carbohydrates.
Common types of mushrooms such as white button, shiitake, oyster, and portobello are low in carbohydrates.
The carb content of mushrooms ranges between 4 g per 100 g for white button mushrooms and 8.5 g per 100 g for king oyster mushrooms.
Yes, mushrooms are a good source of fiber, B vitamins, copper, potassium, and selenium, which can be tough to get on a keto diet.
Mushrooms are versatile and can be enjoyed raw or cooked in dishes like stir-fries, casseroles, scrambles, soups, or stuffed with other low-carb ingredients.
