Maintaining healthy body weight is one of the major concerns of an average individual, particularly youths and young adults. Even though there are several ways to lose weight, it is essential to follow a healthy weight loss pattern.
An important aspect of weight loss and weight management is the number of calories we eat. Each type of diet contains a different amount of calories. Vegetables and fruits typically contain a lower amount of calories compared to other types of foods.
How Does the Body Gain and Lose Weight?
If you are enthusiastic about weight loss, this might not be the first time you read or hear about mushrooms’ potency for weight loss. But before we dive into the essential role of mushrooms in the body, it is vital to understand how weight loss and weight gain happen in the body.
Most foods you consume contain a level of fat, and fats deliver a high level of calories to the body. Fats contain about nine calories per gram. Mathematically, if you consume 10 grams of fat, you are taking in about 90 calories.
However, the body will naturally use up the calories it takes up. Excessive weight gain will only happen when calorie intake exceeds the amount the body uses up. These excessive calories are then stored up in the body as fat.
On the other hand, if the calories used up in the body exceed the calorie intake, it will lead to weight loss. Taking foods that only supply the body with minimal amounts of calories limit calorie intake. If your calorie intake is low, there is a higher probability that your body will use up more calories than it is supplied with, consequently leading to weight loss.
Weight Loss Effects of Mushrooms
Mushrooms are one of the foods with the least amount of calories. Thus, taking mushrooms will limit the number of calories you are taking into your body. Besides, it also contains some other dietary supplements that help with weight loss plan.
A study investigating the effects of swapping red meat with mushrooms in the body observes its weight loss role. This study mainly evaluated the result of swapping red meat for mushrooms in 73 obese adults. The result after a year shows significant weight loss, lower BMI, and reduced waist circumference.
These results are possible because the mushrooms supplied them with fewer calories than the red meats. On average, they were consuming 4.5g less fat and 173 fewer calories with the significant inclusion of mushrooms in their diet.
Similarly, mushrooms also assist with weight loss because it contains a significant amount of dietary fibers and proteins. These two constituents help you feel full faster, which means you would consume a lesser amount of food. Therefore, increasing the amount of mushroom intake will inversely influence the amount of calorie intake.
Although mushroom is not your best bet when it comes to body demands for protein and fibers, it will still contribute to the overall intake. Likewise, mushrooms will make you drink more water, consequently reducing your body’s demand for food. Overall, if you are passionate about losing weight, mushrooms offer a viable way out.
Other Benefits of Mushrooms
You shouldn’t make the mistake of limiting the potency and benefits of mushrooms to weight loss alone. In fact, the use of mushrooms, particularly button mushrooms, to lose weight is just one of the many benefits of this highly medicinal fungus.
These mushrooms’ great benefits are because they are fat-free, cholesterol-free, and they have low calories and sodium levels. On the other hand, they are rich in nutritional essentials like minerals, vitamins, and fiber.
Different types of mushrooms might have certain specific benefits. Nevertheless, certain benefits are common to almost all types of edible mushrooms. Other notable benefits of mushrooms include;
- Mushrooms can serve as antioxidants because they contain a significant amount of selenium. These antioxidants protect the body from damaging free radicals that can lead to deadly conditions like cancer and heart attack and disease.
- Mushrooms contain beta-glucan that can help in the healthy regulation of cholesterol, which consequently improves heart health.
- Mushrooms can actively mitigate the risks of type 2 diabetes because it helps regulate blood sugar.
- Mushrooms contain several B vitamins (pantothenic acid, niacin, and riboflavin) beneficial to the body. Niacin helps maintain healthy skin and digestive system; Pantothenic acid improves the body’s hormonal coordination and supports the nervous system. Riboflavin aids the supply and activity of the red blood cells. The combination of these three B vitamins protects and improves overall health function.
- Mushrooms can ensure the supply of one-third (⅓) of the body’s copper requirement. Copper plays a vital role in the production of red blood cells.
- Moderate consumption of button mushrooms per day mitigates your risk of having any neurological illness.
- Mushrooms can improve cognitive function and boost memory with an increase in age.
- Mushrooms contain a reasonable amount of potassium that can help with strengthening the bone.
Healthy Ways to Eat Mushrooms
Understanding the need to eat mushrooms is essential, and knowing how to consume them for maximum benefit is another aspect that requires attention. Consuming mushrooms the wrong way might do you more harm than good.
Some of the best ways to eat mushrooms to obtain maximum benefits include;
- Cooking mushrooms such as button mushrooms, Portobello, and chanterelle is one of the best ways to eat mushrooms. It can give you a flavorful taste, and you can use it as a meat replacement.
- You can also roast mushrooms or prepare them into omelets.
- Sautéing mushrooms with olive oil can reduce the texture and make it easier to eat.
- You can chop mushrooms and blend them with meat.
- Slicing mushrooms into pasta sauce will also add great taste to your meal.
- Taking mushroom supplements
Are all Mushrooms Edible?
As much as mushrooms are of high beneficial value, it is essential to note that not all mushrooms are edible. Some mushrooms are poisonous fungi that can cause severe damage to your health. In fact, some highly poisonous fungus can lead to outright death.
Therefore, it is best to learn how to differentiate poisonous mushrooms from edible ones to put you on the safe side.
- Button mushrooms
- Cremini mushrooms
- Oyster mushrooms
- Portobello mushrooms
- Porcini mushrooms
- Chanterelle mushrooms
- Hedgehog mushrooms
- Morel mushrooms
- Wood blewit mushrooms
- Enoki Mushrooms
- Shiitake Mushrooms
- Shimeji mushrooms
- Reishi mushrooms
- Maitake mushrooms
- Matsutake mushrooms
- Giant puffball mushrooms
- Lion’s Mane mushrooms
- Cordyceps mushrooms
Non-edible or Poisonous Mushrooms:
- Deadly Webcap (Cortinarius rubellus)
- Conocybe Filaris
- Fly Agaric (Amanita muscaria)
- Angel Wing (Pleurocybella porrigens)
- Deadly Dapperling (Lepiota sp. )
- Podostroma Cornu-damae
- Autumn Skullcap (Galerina marginata)
- Death Cap (Amanita phalloides)
- False Morel (Gyromitra esculenta)
- The Destroying Angels
Mushrooms come in thousands of varieties. Therefore, the need to separate the good varieties from the harmful types cannot be overemphasized.
Studies have revealed that some edible mushrooms are healthier than others. Consequently, evaluating their specific nutritional composition and unique benefits can help you decide which types of mushrooms are best for you.
Frequently Asked Questions About Mushrooms for Weight Loss
Which mushroom is best for weight loss?
All mushrooms are low in calories and will actively help with weight loss. However, some studies have revealed Reishi mushrooms to be the most active mushroom to achieve your weight loss goal. Reishi is popular for doing it all because of its ability to aid weight loss, enhance the immune system, and function as an antioxidant.
Can I eat mushrooms every day?
Of course, you can consume a healthy amount of mushroom every day. It is one of the reasons why it can serve as a perfect replacement for meat in the diet. A study recommended that eating at least five button mushrooms per day will mitigate the risk of developing any neurological illness.
Do mushrooms increase weight?
You can never miss the point with mushrooms when it comes to weight loss. Mushrooms will not help you gain weight because they contain about 90% water, and they have a very low amount of calories. Instead, they are packed with fibers, proteins, and vitamins that aid weight loss.
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A Final Word From Energetic Lifestyle
Mushrooms provide one of the safest ways to lose weight, particularly when you replace high-calorie foods in your diet. Get going and integrate the right amount of mushrooms into your diet. Importantly, ensure that you only take edible mushrooms.