Looking for a low-calorie food option that's also rich in nutrients? Look no further than 100 g of cooked mushrooms! With just 28 calories, mushrooms are a great addition to any meal. They're also an easy ingredient to prepare and a versatile option for both vegetarian and vegan diets.

But mushrooms aren't just a low-calorie option. They're also a good source of fiber and packed with vitamins and minerals like potassium, selenium, and vitamin D. Plus, some studies suggest that mushrooms may have immune-boosting properties, aid in weight loss, and lower the risk of certain diseases.

In this article, we'll explore why cooked mushrooms should be a staple in your diet and provide some tips on how to incorporate them into your meals.

Low-calorie option

With only 28 calories per 100 g, cooked mushrooms are an ideal option for those looking to lose weight or maintain a healthy lifestyle. They also contain fiber, which helps you feel full for longer periods of time. Mushrooms are also fat-free, making them a great alternative to other calorie-dense sources of protein like beef or pork.

Good source of fiber

100 g of cooked mushrooms contain about 1.5 g of fiber, which is about 5% of the recommended daily intake for adults. Fiber is an important part of a healthy diet, as it helps regulate digestion and prevent constipation. It can also help lower cholesterol and blood sugar levels.

Rich in vitamins and minerals

Cooked mushrooms are packed with essential vitamins and minerals, including potassium, selenium, and vitamin D. Potassium is important for maintaining healthy blood pressure and nerve function, while selenium is essential for a healthy immune system. Vitamin D is important for maintaining strong bones and teeth, and may also help reduce the risk of certain diseases like cancer, heart disease, and diabetes.

Versatile ingredient

Mushrooms are a versatile ingredient that can be used in a variety of dishes. They can be sautéed, grilled, roasted, or eaten raw in a salad. They also pair well with a variety of other ingredients, like garlic, onions, tomatoes, and herbs.

Easy to prepare

Cooked mushrooms are easy to prepare and require minimal seasoning. They can be cooked in just a few minutes on the stove or in the oven. Mushrooms also don't require much prep work or cleaning, making them a convenient option for busy weeknights.

Suitable for vegetarian and vegan diets

Mushrooms are a great option for vegetarians and vegans, as they provide a good source of plant-based protein. They can be used in place of meat in many recipes, and are also a good source of iron and zinc, which can be difficult to obtain in a plant-based diet.

May have immune-boosting properties

Some studies suggest that mushrooms may have immune-boosting properties, thanks to their high level of polysaccharides. Polysaccharides are complex sugars that are thought to help stimulate the immune system and fight off infections. While more research is needed to confirm these findings, adding mushrooms to your diet may help keep your immune system strong and healthy.

May aid in weight loss

Because mushrooms are low in calories and high in fiber, they can help keep you feeling full and satisfied for longer periods of time. This can help prevent overeating and snacking between meals, which can contribute to weight gain. In one study, participants who substituted mushrooms for meat in their meals lost an average of 7 pounds over the course of a year without making any other changes to their diet.

May lower risk of certain diseases

Some studies suggest that mushrooms may help lower the risk of certain diseases, including cancer, heart disease, and diabetes. This may be due in part to their high level of antioxidants, which help protect the body against damage from free radicals. Mushrooms are also a good source of beta-glucans, which are thought to help lower cholesterol and improve blood sugar control.

Possible allergic reaction

While rare, some people may have an allergic reaction to mushrooms. Symptoms of a mushroom allergy can include hives, itching, swelling, and difficulty breathing. If you experience any of these symptoms after eating mushrooms, it's important to seek medical attention right away.