Are mushrooms good for weight loss? One question that confuses everyone. There are some foods that sure-short will help to burn calories and get rid of that stubborn fat sitting rent-free in our bodies. And, there are also some foods that people are unsure, if they could really help in weight loss. And mushroom is one lesser-known weight loss food. Mushrooms are essentially plant-based fungi. There are only certain varieties that are designated edible and healthy for consumption. Mushrooms can be a good addition to your weight loss diet. From snacks to proper food, there are multiple ways to consume mushrooms and incorporate into meals. Mushrooms are an excellent source of protein, antioxidants and other nutrients.
“Weight loss can be facilitated by mushrooms’ nutritional distinctiveness and potential health benefits. With their inherent calorie and fat content, mushrooms have appeal for those looking to reduce their daily intake. The satisfaction of fullness these foods provide is thanks to their ample hydration and fiber content, ” said Ms Richa Anand – Chief Dietician, Dr. LH Hiranandani Hospital, Powai, Mumbai, speaking exclusively with india.com.
Types Of Mushrooms
Other types of edible mushrooms include:
- Portobello
- Porcini
- Shitake
- Oyster
- Chanterelle
- Enoki
- Morel
Benefits Of Mushroom
Boosts Immunity
Mushroom’s anti-inflammatory effect greatly impacts and improves the efficiency of one’s immune system. According to research, mushrooms help stimulate macrophages in one’s system. This enhances one’s ability to fight any foreign substances in the body and makes one less prone to serious illnesses.
Protects the Brain as One Ages
According to a study, foods rich in polyphenols like mushrooms, cocoa, red wine, and coffee can protect against cognitive decline in adults. Apart from that, antioxidants like glutathione and ergothioneine present in mushrooms can prevent Alzheimer’s and Parkinson’s.
Helps to Uplift the Mood
According to a study, individuals who regularly consume mushrooms had lower chances of developing depression. This can be due to the presence of ergothioneine in mushrooms, which helps reduce the risk of oxidative stress. Lower oxidative stress means lower chances of developing depression, say the authors of the study.
Good Source of Vitamin D
Mushrooms are a plant-based food source of Vitamin D. When mushrooms are grown, they are exposed to ultraviolet radiation either from a UV lamp or sunlight. By doing so, mushrooms increase their vitamin D concentration. One can even do it in their homes by exposing mushrooms to sunlight for 15-120 minutes and increasing levels of vitamin D2.
Support Gut Health
Maintaining a healthy gut is important since it helps maintain one’s immune defences, communicate with one’s brain through hormones and nerves, and digest food. Mushrooms contain beta-glucan compounds, which act as prebiotics and fuel the growth of gut bacteria. It also promotes a healthy gut environment.
Strengthens the Bones
Consuming vitamin D on a daily basis has proven to strengthen the bones. Mushrooms which are grown under UV light or sunlight have a UVB label on them. These UVB labelled mushrooms convert a compound known as ergosterol into vitamin D directly. Therefore, the consumption of a small amount of these UVB labelled mushrooms can fulfil one’s daily intake of vitamin D.
Good for Heart Health
One whole mushroom might provide a substantial amount of important mineral potassium, says the USDA. Potassium helps in maintaining a healthy heart by controlling blood pressure. It counteracts the effects of sodium and improves blood vessel function. Along with that, increased potassium intake encourages the excretion of sodium in one’s urine. Another benefit of eating mushrooms is that it might also improve triglyceride levels and cholesterol and reduce inflammation.
Mushrooms also contribute plant compounds and nutrients that might prevent cells from sticking to blood vessel walls and stop the formation of plaque buildup.
Reduces Signs of Ageing
Mushrooms might also help in maintaining a young look. This white-coloured vegetable has a high concentration of two antioxidants, glutathione and ergothioneine. According to a study, these two antioxidants protect the body from physiological stress, which causes signs of ageing.
Mushroom Nutrition Facts
Below are the nutrition facts for 3.5 ounces (oz) of three popular varieties of mushrooms.
White Button
Calories: 31
Protein: 2.9 grams (g)
Fat: 0.4 g
Carbohydrates: 4.1 g
Potassium: 373 milligrams (mg)
Selenium: 20 micrograms (mcg) (an excellent source)
Cremini (Baby Bella)
Calories: 30
Protein: 3.1 g
Fat: 0.2 g
Carbohydrates: 4.0 g
Potassium: 380 mg
Selenium: 15.3 mcg (an excellent source)
Portobello
Calories: 32
Protein: 2.8 g
Fat: 0.3 g
Carbohydrates: 4.7 g
Potassium: 349 mg
Selenium: 14.7 mcg (an excellent source)
How to Select and Store Mushrooms
Mushroom varieties have different flavor profiles, says Bedwell. The type you choose will depend on your taste preferences. For instance, a “super-mild” mushroom is the white button mushroom, which you often see on pizza and at the salad bar because they really go well with any other veggie, she says. (This is a great gateway mushroom if you’re just starting to eat them.)
Stronger-flavored mushrooms include maitakes and lion’s mane, or pom poms. Maitakes have a rich, earthy flavor and can hold their own as an entrée, while lion’s mane has a crab-like flavor and texture that pairs well with shellfish and fish, Bedwell explains.
After choosing and buying mushrooms, keep those fungi dry in order to prolong their life. Store in the fridge unwashed.
