Humans have used mushrooms for thousands of years for their flavor and health benefits, as they are a delicious source of beneficial nutrients. The earthy, rich flavors of mushrooms are used to improve many different dishes. However, they can be confusing for people looking for low-carb keto vegetable options.
Now, if you are new to the keto diet (which isn't going away anytime soon), you must have doubts; are mushrooms keto?
A ketogenic diet focuses on eating few calories and carbs. And, because they are low in carbohydrates, pair well with fat, and come in various species, mushrooms are a fantastic addition to the keto diet. They are also a great substitute protein source for vegans and vegetarians.
So, let’s examine the benefits of plant-powered, flavor-filled mushrooms on keto diet.
Are Mushrooms Good For Keto?
A ketogenic diet focuses on consuming moderate amounts of protein, high levels of fat, and minimal carbohydrates. Since some vegetables and fruits contain more carbohydrates than others, their inclusion may be restricted or limited. Despite being grouped with vegetables and referred to as "plant-based," mushrooms are actually fungi, and as such, they have a slightly distinct nutrient profile.
Most people following a ketogenic diet must keep their daily total carbohydrate intake under 1.76 ounces (50 grams) to stay in ketosis. And many medicinal mushrooms, despite their high nutritional value, have low carbohydrate content. For instance, a 3,5 oz (equivalent to 100 grams) serving of Grifola frondosa or Maitake mushroom has 6.97 grams of carbohydrates.
Because they have little net carbohydrate content, mushrooms are keto-friendly because people can eat them in their meals without exceeding their daily carbohydrate limit.
Not only are mushrooms low in calories, fat, and carbohydrates. They are the ideal complement to any keto meal because they are also rich in protein, vitamins, and minerals.
The amount of protein in some popular medicinal mushrooms, calculated per 100 grams, is listed below:
Mushrooms For Keto And Their Benefits
Every type of mushroom is a keto mushroom. Because they naturally contain few carbohydrates, you can eat them frequently. However, there are a few medicinal mushrooms that, in addition to their use in the keto diet, can serve health-boosting effects, such as:
- Lion’s mane mushroom (Hericium erinaceus)
- Reishi mushroom (Ganoderma lucidum)
- Chaga (Inonotus obliquus)
- Maitake (Grifola frondosa)
- Cordyceps sinensis and militaris
- Turkey tail (Trametes versicolor)
Below are the dietary and medical benefits of including these mushrooms in a ketogenic diet.
1. Nutritional powerhouses. Edible fungi are high-fiber and low-calorie food that are also rich in nutrients. Mushrooms also contain the B vitamins riboflavin and niacin, which are essential for vegetarians and vegans.
2. They are abundant in anti-inflammatory elements that aid in treating diseases brought on by inflammation.
3. The antioxidants in mushrooms may help fend off diseases like Alzheimer's, cancer, and heart disease.
4. Mushrooms are a good source of dietary fiber, which promotes a healthy digestive system and lowers the risk of developing diabetes. In addition, chitin and beta-glucans are the dietary fiber found in mushrooms that effectively trigger a host immune response to defend against bacterial, parasitic, viral, or fungal infections.
5. They contain a lot of potassium, which helps control blood pressure and lowers the risk of hypertension and cardiovascular disease.
How To Eat Mushrooms On Keto Diet?
Mushrooms are a versatile food that can be incorporated into your daily life in several ways. You can toss the mushroom in soups and salads or top them off in your favorite pizza. But, if eating mushrooms is not your thing but you still want to benefit from them, mushroom supplements might be your best friend.
Supplements containing medicinal mushrooms are available as powders, capsules, tinctures, or tablets. While a scoop of powder can be added to foods and beverages, capsules, tablets, and tinctures can be taken with you wherever you go. Either way, there is a reasonable number of ways to enjoy mushrooms on a keto diet.
Is Mushroom Good For Weight Loss?
Chaga, Lion's mane, and Reishi are the best mushrooms that can aid in weight loss. They control inflammation, regulate fat metabolism, modulate the immune system, and function as prebiotics.
Are Mushrooms Protein Or Carbs?
Mushrooms are low-carb food that contains moderate amounts of proteins. This makes them a perfect vegetable for a keto diet.
How Many Mushrooms Can I Eat On Keto?
You can eat moderate amounts of mushrooms while on a keto diet. And, to possibly cause you to leave a ketogenic state, you would need to consume more than 6 cups of mushrooms (in their raw form).
Are mushrooms keto-friendly? Yes, they are! So, feel free to include mushrooms on your plate if keto is your thing. If consumed in the proper quantities, they taste great, are incredibly healthy, and won't cause you to enter or exit ketosis.
- Nutritional Profile and Health Benefits of Ganoderma lucidum “Lingzhi, Reishi, or Mannentake” as Functional Foods: Current Scenario and Future Perspectives, (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998036/
- Turkey tai, l (2)https://www.nutritionvalue.org/Turkey%2C_tail_24205000_nutritional_value.html?size=100+g