mushrooms for diet
Mushrooms come in many shapes, sizes and colors, and there are types of mushrooms that are poisonous, and it is difficult to distinguish and know poisonous mushrooms, so it is recommended to buy mushrooms from trusted stores, but healthy, non-toxic mushrooms have healthy nutrients and taste delicious as well. Mushrooms are fungi but are listed under List of vegetables for use in cooking, as it adds a unique and delicious flavor to foods, and there are some instructions when buying mushrooms, you must make sure that they are solid and free of mold, and they can be stored in paper bags inside the refrigerator for a period of no more than five days, mushrooms have many health benefits, including benefits for diet, What are the benefits of mushrooms for the diet?
Nutritional benefits of mushrooms
The benefits of mushrooms are not limited to the diet, but there are other nutritional and health benefits. Mushrooms are considered a food that is free of fat and cholesterol, and low in sodium and calories. It is also very rich in vitamins, minerals and dietary fiber. The nutritional benefits of mushrooms depend on the type of mushrooms, but in general, all Mushrooms are rich in the following nutrients:
Antioxidants: Antioxidants protect against free radicals that may lead to health problems such as heart disease and cancer, and also protect against aging and boost the immune system. Selenium is the antioxidant that mushrooms are present in in good quantities.
Beta glucan: Beta-glucan is a form of soluble dietary fiber, which has a powerful role in improving cholesterol levels and promoting heart health. It can also help maintain blood sugar levels and reduce the risk of type 2 diabetes.
B vitamins: Mushrooms are rich in B vitamins, including niacin, riboflavin and pantothenic acid. .
Copper: Copper helps the body form red blood cells, which are used to deliver oxygen to all parts of the body. It is also important for maintaining healthy bones and nerves.
Potassium: Mushrooms are rich in potassium, which plays an important role in the function of the heart, muscles and nerves.
calories in mushrooms
Mushrooms fall under the list of functional foods, as they have a positive effect on health. In addition to the benefits of mushrooms for diet, they have a role in the prevention of chronic diseases due to the availability of antioxidants and dietary fiber such as beta-glucan in it, and it is also low in sodium and calories and does not contain fat, so one cup One uncooked mushroom contains 15 calories, 2.2 grams of protein, 2.3 grams of carbohydrates, 0.7 grams of which are fiber and 1.4 grams of sugar, and although there are many types of mushrooms, they all contain the same amounts and nutrients in A portion regardless of its shape or size.
Benefits of mushrooms for diet
Mushrooms have high amounts of nutrients, including copper, selenium, riboflavin, niacin, and pantothenic acid, and the energy density and calories are low in mushrooms, which makes them a suitable food for the diet. Losing weight and fat, and it is worth noting that the calories in mushrooms are few, as a cup of uncooked white mushroom slices has only 15 calories, when mushrooms are exposed to the cooking process, their size increases, making the number of calories in a cup of cooked mushrooms more Not exposed to the cooking process.
Also, foods with a low energy density, meaning that the calories per gram are few, are suitable for the diet, as it is the volume of food that enters the stomach that gives a feeling of satiety and not the amount of calories, so the benefits of mushrooms for the diet are that it is one of the few foods with a density of energy and calories and gives a feeling To be full and not feel hungry between meals, and to get the benefits of mushrooms for a full diet, you must exercise, because 25% of every pound of weight is lost, it is a loss of body muscles and not fat when you do not exercise, it is preferable to reduce the amount of red meat in the meal and replace it With mushrooms, a study published in “Appetite” in 2013 showed that people who replaced small amounts of red meat with mushrooms in their meal consumed fewer calories and lost more weight and fat.
A study entitled The effect of mushroom intake on modulating post-prandial glycemic response was conducted, where the benefits of mushrooms to the diet were explained that it has a role in maintaining blood sugar levels, as every cell needs sugar, but when following an unhealthy diet, the body is unable to all sugar. Inside it, the excess sugar turns into fat and thus obesity occurs. When eating mushrooms, it helps in regulating the sugar level and achieving balance in the body.
Health effects of mushrooms
Mushrooms are a popular addition to dishes, salads, and various types of sauce, and they can also be used as a side dish for food. Despite the health benefits of mushrooms and the benefits of mushrooms for diet, not all mushrooms are safe and their consumption may result in negative health effects, and mushrooms available in stores are considered safe. , it has been commercially grown and suitable for human consumption, but some species may result in harm, especially for people who suffer from allergies, or if the consumed mushrooms are contaminated, from these harms:
Food poisoning: It is one of the negative effects of eating mushrooms contaminated with campylobacter jejuni, a bacteria likely to be present on commercially grown mushrooms. Failure to clean mushrooms properly or cross-contamination between mushrooms and other animal foods are ways that lead to contamination and poisoning. Mushrooms contaminated with this bacteria cause nausea, as well as diarrhea or abdominal pain and cramps.
Death: Mushrooms sold in stores are generally safe as long as the person does not suffer from allergies, but there are some wild species that may be fatal, so beware of eating wild mushrooms because they can be poisonous and deadly.
Psychosis: There is a type of mushroom called magic mushrooms or psilocybin that may cause hallucinations, delusional and irrational behavior, in addition to separation from people and the surrounding environment, and a change in the cognition process can be observed after 20 minutes of eating it and may last for 6 hours, as it leads to physical effects such as muscle weakness. Nausea, vomiting, drowsiness, ataxia, or loss of regularity of movement.
Allergic reaction: The spores produced by mushrooms may cause allergic reactions in some people, especially those who suffer from allergies when eating mushrooms. Mold allergy, which can lead to asthma, lung disease and respiratory infections.