Find out why your diet needs mushrooms.
Mushrooms are a low—calorie product with a high fiber content that can be used in cooking in different ways. They give the dishes a piquant taste, but contain very little sodium, which makes them a useful choice.Nutritional value of mushrooms
One cup of mushrooms (70 g) contains 15 calories, 2.2 g of protein, 2.3 g of carbohydrates and 0.2 g of fat. Mushrooms are a good source of copper, B vitamins, potassium and iron.
Caloric content: 15
Fat: 0.2 g
Sodium: 3.5 mg
Carbohydrates: 2.3 g
Fiber: 0.7 g
Sugar: 1.4 g
Protein: 2.2 g
Copper: 0.2 mg
Potassium: 223 mg
Iron: 0.4 mg
Carbohydrates
One cup of raw mushrooms contains 2.3 grams of carbohydrates. Mushrooms are also a good source of fiber, especially the soluble fiber beta-glucan.
Mushrooms have a naturally low glycemic index, which means they are assumed to have little effect on blood glucose or insulin response due to low carbohydrate content.
Fats
Mushrooms contain only a small amount of fat, most of which is polyunsaturated fats. As a result, mushrooms are considered a heart-healthy product.
Protein
Mushrooms contain a small amount of protein — 2.2 grams per cup, which is only part of your daily needs. Therefore, be sure to eat protein-rich foods such as legumes, nuts, dairy products, meat or fish as part of a balanced diet.
Vitamins and minerals
Mushrooms are rich in trace elements. They are a good source of copper, potassium, phosphorus and iron. Copper helps in the production of energy and the use of iron. Potassium is important for maintaining water and electrolyte balance, is necessary for proper nerve and muscle conduction, and can help lower blood pressure.
Iron is a mineral necessary for the synthesis of hemoglobin, DNA, amino acids, neurotransmitters and some hormones. Mushrooms also contain niacin (vitamin B3) and pantothenic acid (vitamin B5). B vitamins promote the release of energy from carbohydrates, proteins and fats.
Calories
One cup of raw mushrooms contains only 15 calories. This makes this food low in calories, especially because most people don't eat a full cup at a time and consume even fewer calories.
Health benefits
It is believed that mushrooms have 126 (!) health benefits.
In addition to the many vitamins and minerals found in mushrooms, they have also been found to have high levels of some antioxidant compounds. These compounds can be beneficial to health.
Fight against cell damage
Antioxidants fight oxidative stress and inflammation, which contribute to the appearance of signs of aging and the development of chronic diseases. Some varieties of mushrooms, such as white champignons, are rich in antioxidants glutathione and ergothioneine, which are not found in many other plant products.
Improve brain function
Mushroom consumption can help slow down the cognitive decline that occurs with age.
Support bone health
Some mushrooms sold in stores have been treated with UV light to increase vitamin D stores. These processed mushrooms are one of the best sources of vitamin D. Vitamin D is important for bone health. Eating these mushrooms has the same advantage as getting vitamin D from dietary supplements or from being in the sun.
Usually mushrooms are not a good source of vitamin D. Wild mushrooms are an exception, but eating them can be risky if you can't determine which ones are edible and which ones are poisonous.
Reduce the risk of diabetes
Mushrooms are a good source of fiber. Dietary fiber consumption has many health benefits, including reducing the risk of developing type 2 diabetes.
Allergies
Food allergy to mushrooms is rare, but it has been reported. You may have a cross-reaction if you are allergic to mold.
Side effects
Some types of mushrooms can interact unpleasantly with alcohol. And other mushrooms cause digestive disorders in susceptible people who drink alcohol together with a mushroom dish.
However, the biggest concerns about side effects are associated with wild mushrooms and the wide range of toxic substances they may contain. The consequences of consuming toxic wild mushrooms may include irritation of the gastrointestinal tract with nausea, convulsions, vomiting and diarrhea. They can either go away on their own or be serious enough to require hospitalization.
Other fungal toxins can affect the involuntary nervous system, kidneys and liver, or be carcinogenic. Some of these toxins have no antidote and can be fatal within a few hours.
Varieties
There are many types of culinary mushrooms, including white mushrooms, crimini, shiitake, enoki and others. The largest cultivated mushroom is champignon, which can grow up to 15 cm in diameter.
The levels of micro- and macroelements may differ in different types of fungi. For example, porcini mushrooms have a little more calcium, and shiitake mushrooms have more fiber. But in general, most edible varieties contain important vitamins and minerals, such as vitamin C, vitamin B-6, magnesium, phosphorus, potassium, copper, folate and zinc.
Dried mushrooms tend to contain more calories and other nutrients than raw ones because they are more concentrated. When they are soaked before cooking or eating, their nutritional value is comparable to raw options. Canned mushrooms often contain slightly more calories and significantly more sodium than raw mushrooms due to additives.
When is it better to buy
Fresh mushrooms are available all year round. Wild mushrooms are available seasonally, usually in summer and autumn. Dried and canned mushrooms can also be found all year round.
Storage and security
Many wild mushrooms are deadly and may look like safe varieties, so it is risky to collect wild mushrooms for eating on your own. Wild mushrooms sold by suppliers should be safe to eat.
Many people use chopped mushrooms and put them in salads raw. Some experts believe that it is better to cook mushrooms, because cooking helps to release the vitamins and minerals contained in them.
Some varieties of raw mushrooms contain small amounts of toxins, including a compound considered carcinogenic, which is destroyed during cooking. However, cooking will not make highly toxic mushrooms safe to eat.
When buying mushrooms, look for fresh, clean and spotless. Fresh mushrooms can be stored in the refrigerator in an open container for about five days.
How to cook
Mushrooms can be cooked in various ways, including grilling, baking, frying, stewing. It is a hearty vegetarian ingredient that can add texture, flavor and richness to dishes. Use mushrooms in the preparation of sauces, stews and soups, or simply chop, fry and add to dishes made of grain, potatoes or eggs.
Mushroom caps serve as a good means for filling. Raw mushrooms can be used to make pastes and sauces, they can be baked with other types of fillings, for example, with seafood or cheese mixed with herbs, spices and vegetables.
Start your day with a protein- and fiber-rich egg and mushroom dish, or complement the main course with simple grilled mushrooms. Decorate a healthy pizza with mushrooms or add them to your side dishes. Use them as a meat substitute if you want to follow a vegetarian or vegan meal plan.
