Emily Johnson
Mushrooms are a great option for those looking to reduce their carbohydrate intake. They are extremely low in carbs, with only 2.3 grams of total carbs in a cup of white mushrooms. Other types of mushrooms that are low in carbohydrates include white button, portobello, oyster, shiitake, and lion's mane. In addition to being low in carbs, mushrooms are high in fiber, B vitamins, selenium, copper, and potassium. They also contain antioxidants that can protect your cells from damage. For those on a keto diet, which recommends less than 50 grams of carbohydrates per day, mushrooms are a suitable option.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 2-4 grams of carbs per 100 grams |
| Types | White button, portobello, raw oyster, shiitake, white |
| Nutritional benefits | B vitamins (riboflavin, niacin, pantothenic acid), potassium, copper |
| Keto-friendly | Yes |
| Calories | Low |
| Fibre | High |
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What You'll Learn
White button mushrooms are low-carb
White button mushrooms are a popular variety, constituting about 90% of the mushrooms consumed in the United States. They are low in carbohydrates, with only 3 grams of carbs per 1-cup (96-gram) serving. They are also low in calories, making them a healthy option for those watching their weight.
White button mushrooms are a good source of protein and vitamin D, and they offer multiple health benefits. They are believed to have cancer-fighting properties and can help improve heart health by reducing cholesterol and triglyceride levels. They are also a source of vitamin B12, which is usually obtained from animal sources, making them a beneficial addition to plant-based diets.
White button mushrooms are also known for their versatility in the kitchen. They have a mild flavor and pair well with many dishes. They can be enjoyed raw or cooked and are suitable for stir-fries, casseroles, scrambles, soups, or stuffed with low-carb ingredients like cream cheese and bacon.
In addition to their nutritional and culinary benefits, white button mushrooms also have medicinal properties. They contain multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, which can help combat oxidative stress and reduce inflammation. These properties make them a healthy and tasty option for those following a low-carb diet.
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Portobello mushrooms are low-carb
Portobello mushrooms are a variety of Agaricus bisporus, also known as portobella or portabella mushrooms. They are simply mature mushrooms; the regular small ones are immature. Portobello mushrooms are low-carb, with around 3 grams of carbohydrates in a 1-cup (86-gram) serving. They are also a good source of fiber, B vitamins, and minerals like selenium, copper, and potassium.
Portobello mushrooms are a popular choice for those following a ketogenic, or keto, diet, which is designed to be very low in carbohydrates and high in fat, with moderate amounts of protein. The keto diet was originally developed to help manage epileptic seizures in children, but today it is often used for weight loss and to support type 2 diabetes. To stay within the desired keto carb range, it is important to know the carb content of the foods you are consuming.
Portobello mushrooms are versatile and can be enjoyed raw or cooked. They are a good option for keto-friendly meals as they can be stuffed with low-carb ingredients like cream cheese, butter, shredded cheddar or mozzarella, parmesan, bacon, scallions, and garlic, and then oven-roasted. They can also be sliced and tossed in a mixture of sesame oil, coconut aminos, liquid smoke, paprika, and sugar-free maple syrup, and cooked in a skillet until crispy.
Portobello mushrooms are a good option for those looking for low-carb alternatives, as they are naturally low in carbohydrates and can be prepared in a variety of ways to suit different tastes and preferences. They can be frozen after stuffing, making them a convenient option as well.
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Oyster mushrooms are low-carb
Mushrooms are extremely low in carbohydrates and are keto-friendly. They are a good source of fiber, protein, vitamins, and minerals. Oyster mushrooms, in particular, are a variety of gilled mushrooms that are low in carbs and have several health benefits.
A 1-cup (96-gram) serving of raw oyster mushrooms contains around 6 grams of carbs, 3 grams of net carbs, 0.4 grams of fat, 2.8 grams of protein, and 28 calories. Oyster mushrooms are also a good source of fiber, with 3 grams in a 1-cup serving. They are also known to contain vitamin D and selenium.
Oyster mushrooms have been found to have several health benefits. A 2020 review found that oyster mushrooms may help lower blood sugar, triglycerides, blood pressure, and insulin levels, thereby reducing the risk of heart disease. They have also been found to have antiviral and antibacterial effects. A 2007 study in rodents showed that oyster mushroom extract improved antioxidant levels and lowered certain inflammatory markers.
Oyster mushrooms can be consumed as part of a keto diet, but only in moderation, as they do contain some carbohydrates. They can be prepared in a variety of ways, such as in soups or stuffed, and can be a tasty and nutritious addition to a low-carb diet.
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Shiitake mushrooms are low-carb
Mushrooms are extremely low in carbohydrates, and shiitake mushrooms are no exception. They are a keto-friendly vegetable option with only 4.9 grams of net carbs per serving. For context, a cup of raw shiitake mushrooms contains around 7 grams of carbs.
Shiitake mushrooms are a low-calorie, high-fiber source of carbohydrates that are packed full of vital nutrients. They are rich in B vitamins, vitamin D, zinc, copper, and selenium. They are also a good source of protein, containing 2.3 grams per cup cooked.
In addition to their nutritional benefits, shiitake mushrooms have been used as a natural remedy in alternative medicine for centuries. They may promote heart health, reduce prostate cancer risk, help with gingivitis, boost immunity, and improve the nutritional status of plant-based diets.
When purchasing shiitake mushrooms, look for ones that are supple and flexible with skin that bounces back when pressed. They should be stored in a breathable paper bag in a dark and cool place, where they can last for several weeks. They can also be preserved in the freezer or dried in a low-heat oven or dehydrator.
Shiitake mushrooms are a tasty and healthy option for those looking to incorporate more low-carb foods into their diet. They can be cooked in various ways, such as being tossed in a mixture of sesame oil, coconut aminos, liquid smoke, and paprika before being cooked in a skillet until crispy.
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Mushrooms are keto-friendly
The keto diet is a low-carb, high-fat plan that changes the way the body produces energy. By reducing carbs, the keto diet forces the body into a state called ketosis, where it switches from using glucose for fuel to burning fat as its primary energy source. Mushrooms are a perfect match for this diet as they absorb flavours and fats exceptionally well, adding bulk and enhancing the richness of dishes without adding carbs.
In addition to being low in carbs, mushrooms are high in fibre, which helps you feel full for longer. This can be especially useful for controlling appetite and avoiding unnecessary snacking, a common challenge on keto due to limited carb-heavy meals.
Mushrooms also provide a natural source of key vitamins and minerals, including B vitamins like riboflavin (B2), niacin (B3), and pantothenic acid (B5), which help the body convert food into energy and reduce tiredness and fatigue. They are also a good source of potassium, which helps maintain healthy blood pressure and muscle function, and copper, which is essential for iron absorption and immune health.
Some keto-friendly mushroom varieties include white button, portobello, raw oyster, and shiitake mushrooms. Whether cooked or raw, these mushrooms can be added to soups, salads, or meat dishes as a nutritious and tasty ingredient that supports the goals of a ketogenic diet.
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Frequently asked questions
Yes, mushrooms are keto-friendly as they are low in carbohydrates.
White button, portobello, raw oyster, shiitake, and lion's mane mushrooms are all low in carbohydrates.
Some other keto-friendly vegetables include zucchini, lettuce, cauliflower, asparagus, broccoli, and green beans.
Mushrooms are not only low in carbs but also high in fiber, vitamins, and minerals. They are a good source of B vitamins, selenium, copper, and potassium.
