Today I will continue to share with you the ways to diversify your keto diet and add more healthy foods to it. On a ketogenic diet, you need to eat a variety of vegetables regularly as a source of healthy fiber. It is from vegetables that you will consume the allowed 10-20 grams of daily carbs. There are starchy vegetables and root vegetables such as carrots that you should limit. And if, with green vegetables, everything is more or less clear, then what about mushrooms? Are mushrooms keto, and what can they give you during this diet?
In short, yes, mushrooms are completely keto. Depending on the species, they contain 1-2 grams of carbohydrates per 100 grams and are rich in fiber, protein, and various elements that are beneficial for your body. You can eat mushrooms daily as part of your keto diet by adding them to soups, salads, and sauces.
In this article, I’ll walk you through the benefits of mushrooms on the keto diet and the benefits you can get by adding them to your high–fat-low-carb nutrition plan. Let’s figure it out together!
Health Benefits of Mushrooms
The main benefit of mushrooms is in their balanced composition of all components valuable for the human body. Mushrooms contain proteins, fats, carbohydrates, and healthy vitamins. But with all this, it is a fairly low-calorie and dietary food because 90% of the mushroom consists of water.
Mushrooms contain as many as 18 amino acids: leucine, glutamine, arginine, and other useful amino acids that have a beneficial effect on the human body.
So, 100 grams of mushrooms contain 4 g of protein, 1-2 g of carbohydrates, and only 1 g of fat. And each of these components will be completely absorbed by the body, providing beneficial effects. Mushrooms contain useful fatty acids such as butyric acid, palmitic acid, and stearic acid.
Mushrooms also contain a huge amount of vitamins. They contain vitamin A, the useful group of vitamin B, vitamins PP, E, and D. Mushrooms have a beneficial effect on the nervous system, make the skin healthy, improve the condition of nails and hair.
The benefits of mushrooms are useful microelements in them. Here you have potassium, copper, sulfur, phosphorus, and manganese, which saturate the body and contribute to its favorable work. All these nutrients allow mushrooms to have a beneficial effect on the cardiovascular system, metabolism, and hormone production. Let’s take a closer look at the benefits of mushrooms.
Good Mood and Strong Bones
Mushrooms are the only plant species that contain vitamin D. This vitamin has a positive effect on our mood and maintains healthy bones.
We need B vitamins to maintain energy. Porcini and oyster mushrooms contain many vitamins B2 and B3. Also, all types of mushrooms are rich in copper, which is important for maintaining energy balance in the body.
Benefits for the Urinary System
Shiitake is known to be beneficial for the bladder due to its high selenium content. Other types of mushrooms also contain some selenium. It protects your bladder.
Benefits for the Immune System
There is some research showing that all types of mushrooms can have beneficial effects on the immune system. It is due, among other things, to the prebiotic substances that they are rich in. Prebiotics has a beneficial effect on the growth of beneficial bacteria in the intestines.
Strong Heart and Vessels
All mushrooms contain fiber, which can lower cholesterol and support heart health. Potassium contained in mushrooms also has a beneficial effect on the state of the cardiovascular system. For example, portobello mushrooms contain as much potassium as bananas.
Blood Sugar Control
The fiber found in mushrooms helps maintain an optimal blood sugar balance, which reduces the risk of developing type II diabetes.
Body Mass Control
Mushrooms are high in nutritional value and contain almost no calories. It is ideal if you want to lose fat or maintain a healthy weight. With fewer calories, you get a lot of nutrients and feel full for a long time.
Fruits and vegetables are known to contain many antioxidants that protect the cells of the body from oxidation. Different types of mushrooms contain as many antioxidants as red peppers and lemons.
Do not store mushrooms next to other foods. Mushrooms quickly absorb odors due to their spongy structure. Therefore, keep them away from vegetables, especially those with strong odors, like onions and garlic. Storing next to fruit will quickly spoil the mushrooms.
In addition to odors, mushrooms also easily absorb water. Do not wash them in water, but gently wipe them down with a soft brush or paper towel. Then cut off the dry part and use the mushrooms for cooking. It is better to refuse to eat mushrooms raw because they contain dangerous agaritine, which is destroyed only when heated. A few pieces of raw mushrooms will not harm your health, but it is best to use the mushrooms after cooking.
Overeating mushrooms can lead to gastrointestinal diseases. It is due to the fact that the mushrooms contain the protein chitin, which is almost not digested by our digestive system. It is its excess that can lead to gastritis and other more serious problems.
In summary, I can conclude that mushrooms are a great addition to your keto diet. Moreover, I recommend adding them to your menu for those people who have a lot of excess weight. Due to its low-calorie content and high fiber, mushrooms are an excellent addition to meat or fatty fish. What’s more, they are a good source of protein on a vegetarian keto diet.
Diversify your keto diet and stay healthy!