Mushrooms And Keto: Carb Counts And Nutrition Facts

Mushrooms are a versatile ingredient that can be used in a variety of dishes, from salads to soups and stir-fries. They are also a popular choice for keto dieters as they are low in carbohydrates and calories while providing several essential nutrients. A cup of raw mushrooms contains only 2.3 grams of carbohydrates and 15 calories, making them an ideal food for those following a keto diet. Additionally, mushrooms are a good source of vitamins, minerals, and antioxidants, offering health benefits such as improved brain function, bone health, and a reduced risk of diabetes.

Mushrooms are keto-friendly

Mushrooms are fungi, not vegetables, but they are often used and served as vegetables in recipes. They are a low-calorie, high-fiber food choice that can be used in diverse ways in cooking. They add a savory flavor to recipes but are low in sodium, making them a healthy choice.

One cup of raw mushrooms contains 2.3 grams of carbohydrates. They are also a good source of fiber, particularly the soluble fiber beta-glucan. Mushrooms have a naturally low glycemic index, which means they are presumed to have little negative effect on blood glucose or insulin response due to their low carbohydrate content.

Mushrooms are also a good source of copper, B vitamins, potassium, and iron. B vitamins assist in the release of energy from carbohydrates, protein, and fat. One cup of raw mushrooms contains just 15 calories, making this a low-calorie food, especially since most people don't eat a full cup at one time.

Mushrooms are also a great addition to a keto diet because of their health benefits. They have been found to have high levels of antioxidant compounds, which can benefit health. Antioxidants have been shown to fight oxidative stress and inflammation, which contribute to signs of aging and to the development of chronic diseases. Consuming mushrooms may also help slow the cognitive decline that comes with aging, according to research.

Some mushrooms sold in stores have been treated with UV light to increase their vitamin D stores. These treated mushrooms are one of the best sources of vitamin D, which is important for healthy bones. Eating these mushrooms has the same benefit as getting vitamin D from supplements or sun exposure.

Mushrooms are also high in fiber, which has been linked to a lower risk of type 2 diabetes. A 2020 study adds that the polysaccharides in mushrooms also help protect against diabetes by reducing oxidative stress. In addition, after reviewing the results of the U.S. National Health and Nutrition Examination Survey (NHANES), researchers noted that people who consumed mushrooms had a reduced risk of depression.

Mushrooms can be cooked in a variety of ways, including grilling, baking, broiling, sautéing, and roasting. They are a hearty, nutrient-dense ingredient that can add texture, flavor, and substance to meals. Use mushrooms when making sauces, stews, and soups, or simply chop, sauté, and add them to grain, potato, or egg dishes.

Nutritional value of mushrooms

Mushrooms are a great, nutritious addition to a keto diet. They are low in calories and fat and contain modest amounts of fibre and various nutrients.

A one-cup (70-g) serving of raw white mushrooms contains just 2 g of carbohydrates, 1 g of which is fibre. They are also a good source of vitamin D, an important component for bone and immune health. Mushrooms exposed to ultraviolet light are particularly good sources of vitamin D.

Mushrooms are also rich in potassium, a nutrient known for reducing the negative impact that sodium can have on your body. Potassium also lessens the tension in blood vessels, potentially helping to lower blood pressure.

Mushrooms are packed with many health-boosting vitamins, minerals, and antioxidants. They are also recognised by chefs for their ability to create a savoury rich flavour called umami, thanks to the presence of an amino acid called glutamate, which is also found in meats, fish, and cheeses.

Some common edible mushrooms include:

• Cremini
• Truffles
• Chanterelle
• White button
• Shiitake
• Oyster
• Portobello
• Lion's mane
• Reishi
• Hen of the woods
• Chicken of the woods

Health benefits of mushrooms

Mushrooms are a fungus, and while they may not be everyone's cup of tea, they do have a range of health benefits.

Firstly, they are low in calories but packed with vitamins, minerals, and antioxidants. For example, one cup of cremini mushrooms has only 15 calories, but 2 grams of protein and nearly 1 gram of fibre. They are also a good source of vitamin D, which is important for bone and immune health.

Mushrooms are also said to have anti-inflammatory properties and can help to lower blood pressure and cholesterol. Research has shown 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 overall cholesterol in the blood.

In addition, mushrooms are a good source of selenium, which helps the body to make antioxidant enzymes that prevent cell damage. They also contain vitamin B6, which helps the body to form red blood cells, and vitamin B2, which supports the nervous system.

Mushrooms have also been found to have potential links to a reduced risk of cancer, especially breast cancer. A review of 17 cancer studies showed that eating just 18 grams of mushrooms a day may lower your risk of cancer by as much as 45%.

Finally, mushrooms are a good food to include if you are trying to lose weight. Research suggests that a mushroom-rich diet can help with weight loss when combined with exercise and healthy lifestyle habits.

Risks and side effects of mushrooms

Mushrooms are a type of fungus that contains the hallucinogenic drugs psilocybin or psilocin, also known as "magic mushrooms". While they have been used for ceremonial and medicinal purposes for thousands of years, there are several risks and side effects associated with their consumption. Here are some of the potential risks and side effects of mushrooms:

Risks:

• Poisoning: The biggest risk of consuming mushrooms is the possibility of mistaking them for poisonous mushrooms. Some poisonous mushrooms closely resemble psilocybin mushrooms, and even professionals sometimes mistake these types. Poisonous mushrooms can cause severe illness or even death.
• Legal issues: In most places, the possession, use, and distribution of psilocybin mushrooms are illegal and carry significant legal penalties. However, a few cities have decriminalized the possession of small amounts for personal use.
• Adverse drug interactions: Combining magic mushrooms with other drugs, including some over-the-counter and prescription medications, can lead to unpredictable and dangerous effects. For example, mixing mushrooms with ice, speed, or ecstasy can increase the chances of a bad trip and lead to panic. Additionally, people taking psychiatric medications should avoid mushrooms as it may trigger a relapse or worsen their condition.
• Set and setting: The effects of magic mushrooms can be influenced by a person's mood and environment. Using mushrooms when feeling stressed, anxious, or fearful, or in a noisy and crowded place, may result in a negative experience or a "bad trip."

Side Effects:

• Hallucinations: Mushrooms cause hallucinations, which can be visual or auditory. These hallucinations can be pleasant or unpleasant, depending on the individual's experience.
• Change in perception: Mushrooms alter a person's perception of the world around them, often resulting in a feeling of having a magical, spiritual, or religious experience.
• Euphoria and wellbeing: Many users experience a sense of euphoria and increased wellbeing while under the influence of mushrooms.
• Physical discomfort: Mushrooms can cause stomach discomfort, nausea, increased body temperature, facial flushing, sweating, chills, dizziness, light-headedness, and numbness in the tongue and mouth.
• Cardiovascular effects: Mushroom use can lead to increased blood pressure, irregular heartbeat, and, in rare cases, cardiac arrest.
• Psychological effects: Mushrooms can induce fear, paranoia, and anxiety, especially during a bad trip. Delayed headaches may also occur after consuming mushrooms, usually lasting less than a day.
• Flashbacks: Regular mushroom users may experience flashbacks involving previous mushroom experiences, which can be disturbing and involve changes in emotions or perception. These flashbacks can occur weeks, months, or even years after the last use.

Cooking and preparing mushrooms

Mushrooms are a great addition to a keto diet, as they are extremely low in carbohydrates. A one-cup (70-g) serving of raw white mushrooms contains just 2 g of carbs, 1 g of which is fibre.

Cleaning and Preparation

Use a slightly damp paper towel to brush off any dirt from the mushrooms. Only rinse the mushrooms under water if they are very dirty, as they act like sponges and will absorb water, which will make them squeaky instead of flavoursome and browned when cooked. Quarter the mushrooms before cooking, cutting through the stem.

Cooking

Cooking mushrooms in a pan concentrates their flavour and brings out notes of sweet earthiness. It is best to use a large, wide skillet or sauté pan so that the mushrooms are spread out in a single layer, maximising their contact with the hot pan. This allows moisture to evaporate quickly, helping the mushrooms to brown and crisp around the edges.

Heat a large, regular or cast-iron skillet over medium-high heat. Add a layer of mushrooms and cook without moving them for 2 minutes. Flip the mushrooms and cook for another 1 to 2 minutes. The mushrooms should be turning golden-brown and releasing some liquid.

Reduce the heat to medium and continue cooking, stirring occasionally, until all the moisture has evaporated and the mushrooms start to turn dark reddish-brown with golden spots. This should take another 5 to 8 minutes.

Seasoning and Flavour

Add a bit of butter, sherry, white wine, or vinegar to the mushrooms to create a lush sauce. You can also season with salt and pepper, and add garlic, lemon, thyme, or other herbs and spices.

Storing

Cooked mushrooms can be stored in an airtight container in the fridge for up to 5 days, or frozen for up to 6 months.

Keto Mushroom Recipes

Mushrooms are a versatile ingredient and can be used in many keto-friendly recipes. Here are some ideas:

• Mushroom cauliflower risotto
• Mashed cauliflower with mushrooms
• Sausage and pepper soup
• Roasted bell pepper and cauliflower soup
• Cheesy cauliflower onion dip
• Creamed spinach with mushrooms
• Lemon roasted spicy broccoli with mushrooms
• Mushroom lasagna with spinach

Frequently asked questions