Mushrooms' Reactivity In Plant-Based Diets: What You Need Know

Mushrooms are a fungus that have been consumed throughout history, prized by the ancient Greeks and Romans and considered an elixir of life by the Chinese. They are low in calories, fat, sodium, and cholesterol, and are a good source of vitamins and minerals.

The M-Plan diet, popularised by pop star Katy Perry, involves replacing one meal per day with a mushroom-based meal for a minimum of 14 days. It is claimed that this diet can reduce fat in specific areas of the body, particularly for women, without compromising bust size. However, there is no scientific evidence to support these claims, and nutrition experts disagree with the idea that a single food can burn fat in specific areas of the body.

Despite the lack of evidence for the M-Plan diet, mushrooms do have many health benefits, and can be a healthy addition to a balanced diet. They are a good source of protein and fiber, and can aid in vitamin D absorption. They also contain minerals such as copper, selenium, phosphorus, and potassium.

Mushrooms are low in calories and high in nutritional value, making them a great addition to a weight loss diet

Mushrooms are a type of fungus, often used in cooking for their delicate flavour and meaty texture. They are low in calories and packed with vitamins, minerals, and antioxidants, making them a nutritious addition to any diet.

White mushrooms, for example, are incredibly popular in the United States and beyond. They have a mild flavour and smooth cap, and can be enjoyed fresh, frozen, canned, dried, or powdered. Like most mushrooms, white mushrooms are low in calories but high in nutrients. They are an excellent source of vitamin D, selenium, phosphorus, and folate. They also contain vitamin B12, which is usually obtained from animal sources, making them a good option for those following a plant-based diet.

Mushrooms are also a good source of protein, with a higher content than most vegetables. They are rich in many bioactive compounds, including polysaccharides, polyphenols, ergothioneine, glutathione, and selenium, which offer several health benefits.

Mushrooms have been shown to have cancer-fighting properties, with their antioxidant compounds helping to combat the harmful effects of oxidative stress, which can increase the risk of heart disease and certain cancers. Polysaccharides, one of the main bioactive compounds in mushrooms, may also have anticancer effects. Beta-glucan, a type of polysaccharide, stimulates the immune system to activate macrophages and natural killer cells, which protect the body from harmful organisms and diseases, including cancer.

Mushrooms are also a rich source of potassium, a nutrient known for reducing the negative impact of sodium in the body, and lessening tension in blood vessels, which can help lower blood pressure. They have a low level of sodium, so adding mushrooms to recipes that call for saltier ingredients can help reduce sodium intake, further supporting blood pressure.

The anti-inflammatory effects of mushrooms have been shown to improve the efficiency of the immune system. Mushrooms contain high amounts of selenium, vitamin D, and vitamin B6, which help to maintain a healthy immune system. Vitamin D, for example, helps with cell growth, while vitamin B6 helps the body form red blood cells.

Mushrooms are also a rich, low-calorie source of fiber, which may help to reduce the risk of developing serious health conditions such as Alzheimer's, heart disease, cancer, and diabetes.

They are free from fat and cholesterol, which can help lower cholesterol levels and promote heart health

Mushrooms are cholesterol-free and low in fat, making them a great addition to a heart-healthy diet.

Mushrooms are a good source of protein and contain a wide array of micronutrients. They are also rich in fibre and polyphenols, which help support your gut microbiome.

Research has shown that mushrooms can help lower cholesterol levels and promote heart health. For example, a study found that shiitake mushrooms, in particular, help to keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block cholesterol from being absorbed, and lower the overall amount of cholesterol in your blood.

Mushrooms are also a source of vitamin D, which is rare in food. They produce vitamin D in response to sunlight, just like humans. Vitamin D helps your body absorb calcium to maintain and build strong bones.

Overall, mushrooms are a healthy addition to your diet and can help lower cholesterol levels and promote heart health.

Mushrooms are a good source of vitamin D, which is important for maintaining healthy bones

When exposed to UV radiation, mushrooms can generate significant amounts of vitamin D2, which is the most common form of vitamin D found in mushrooms. This process occurs due to the presence of ergosterol in the mushroom cell walls, which is converted to pre-vitamin D2 and then thermally isomerized to ergocalciferol, also known as vitamin D2. The amount of vitamin D2 produced depends on factors such as the source of UV radiation, exposure time, temperature, and the type and orientation of the mushrooms.

Fresh retail mushrooms that are grown in atmospherically controlled conditions and harvested in darkness typically contain negligible amounts of vitamin D2. However, when these mushrooms are deliberately exposed to sunlight or UV lamps, they can generate nutritionally relevant amounts of vitamin D2. For example, sliced button mushrooms exposed to midday sunlight for 15-120 minutes can produce over 10 micrograms of vitamin D2 per 100 grams of fresh weight, which is higher than the daily requirement of vitamin D recommended in many countries.

Mushrooms are also a good source of other essential nutrients, including selenium, potassium, riboflavin, niacin, proteins, and fiber. They are low in calories, carbohydrates, fat, sodium, and cholesterol, making them a nutritious and healthy addition to any diet.

Overall, mushrooms are a valuable food source that can help improve bone health and provide various other health benefits due to their vitamin D content. Exposing mushrooms to UV radiation is an effective way to increase their vitamin D2 content, making them an even more nutritious and beneficial part of a balanced diet.

They are a good source of prebiotics, which promote digestion and overall gut health

Mushrooms are a good source of prebiotics, which promote digestion and overall gut health. They are rich in beta-glucans, a type of soluble fibre that resists breakdown by stomach acid, passing through the stomach unchanged and reaching the colon to encourage the growth of healthy bacteria.

Beta-glucans are also known to stimulate the growth of healthy bacteria in the gut, which is home to organisms and bacteria that play a significant role in our health and mood. A healthy gut is essential for overall health and can be supported by eating foods that contain prebiotics, such as mushrooms.

Mushrooms are also a good source of vitamin B, vitamin D, and fibre, which are essential for a well-functioning digestive system. Vitamin B helps the body form red blood cells, proteins, and DNA, while vitamin D helps the body absorb calcium to maintain and build strong bones. Fibre, on the other hand, adds bulk to our stool, which helps to move waste smoothly through the intestines and prevents constipation.

In addition to promoting gut health, mushrooms also provide other health benefits. They are low in calories, carbohydrates, fat, and sodium, and are cholesterol-free, making them a healthy addition to any diet. They also contain important nutrients such as selenium, potassium, riboflavin, niacin, vitamin D, proteins, and fibre.

Mushrooms have been consumed throughout history and are considered to have healing properties and medicinal benefits. They have been shown to decrease the risk of cancer, lower sodium intake, promote lower cholesterol, protect brain health, and support a healthy immune system.

Mushrooms are always in season and can be found fresh year-round, making them a convenient addition to your diet

Mushrooms are a great meat substitute, as they are free from fat and cholesterol. They are also a good source of vitamin D, which is important for maintaining healthy bones. In addition, mushrooms contain prebiotics, which promote digestion and overall gut health.

White button mushrooms, also known as agaricus mushrooms, are the most commonly consumed variety and account for 90% of mushrooms eaten. They are a good source of copper, which is essential for blood cell production and heart health. They also contain vitamins C, D, and B, as well as selenium, iron, magnesium, phosphorus, potassium, and zinc.

Portobello mushrooms, or portabella mushrooms, are mature cremini mushrooms with a chewy, meat-like texture, making them an ideal meat alternative. They contain conjugated linoleic acid, which has been shown to have cancer-preventing properties, as well as potassium and iron.

Other mushroom varieties to try include chanterelle, oyster, king trumpet, maitake, and shiitake mushrooms, which can be found at health food stores and farmers' markets.

By incorporating mushrooms into your diet, you can enjoy a healthier lifestyle without compromising on taste or convenience.

Frequently asked questions