Mushrooms are fungi, not macronutrients. The body needs a lot of macronutrients, which are carbohydrates, protein, fat, and water. Mushrooms provide fiber, B vitamins, and minerals but not carbohydrates, protein, or fat. The body’s primary energy source is carbohydrates. Bread, pasta, rice, and potatoes contain them. Only 2 grams of carbohydrates per cup are in mushrooms. Protein is needed to repair and build tissues. Meat, poultry, fish, eggs, and dairy contain it. One cup of mushrooms has 2 grams of protein. Fat provides energy and essential fatty acids. Oils, nuts, and seeds contain it. Mushrooms have 0.5 grams of fat per cup.
All body functions require water. It comprises 60% of body weight. About 90% of mushrooms are water.
Fiber in Mushrooms
Dietary fiber is found in mushrooms. Plant foods contain indigestible fiber, which adds bulk and supports digestive health. Some mushrooms have soluble and insoluble fiber.
In water, soluble fiber forms a gel that slows digestion and absorbs cholesterol. Insoluble fiber prevents constipation by bulking stool and not dissolving in water.
Cooked mushrooms have 2 grams of fiber per cup. About 8% of the adult daily recommended intake. Mushroom fiber content varies by type. Button mushrooms have the most fiber, followed by cremini and Portobello.
Mushrooms contain dietary fiber and other nutrients:
Mushrooms contain 2 grams of protein per cup. Riboflavin, niacin, and pantothenic acid are found in mushrooms. These vitamins are necessary for metabolism and energy production.
Minerals: Mushrooms contain potassium, phosphorus, and selenium. Phosphorus strengthens bones, potassium regulates blood pressure, and selenium protects cells. Healthy mushrooms can be part of a balanced diet. They are low in calories and fat and contain many healthful nutrients.
Some Health Benefits of Dietary Fiber
Reduces constipation: Dietary fiber bulks stool and keeps the digestive system healthy.
Soluble fiber lowers cholesterol by binding to digestive bile acids.
Controls blood sugar: Dietary fiber slows sugar absorption.
Fiber makes you feel full and satisfied after eating, which aids weight loss.
Dietary fiber binds to digestive tract cancer-causing substances, protecting against colon cancer.
Mushrooms are a tasty and healthy way to get more fiber. They have few calories and fat and many beneficial nutrients.
Tips for Eating More Mushrooms
Add mushrooms to soups, salads, and stir-fries.
Grill mushrooms for appetizers or sides.
Fill mushrooms with your favorite ingredients.
Make mushroom meatballs or burgers.
Add mushrooms to pasta.
Blend mushrooms into smoothies.
You can add more mushrooms to your diet with some creativity and reap their health benefits. Mushrooms, though not macronutrients, are healthy and can be part of a balanced diet. They are low in calories and fat and contain many beneficial nutrients.
