The Atkins diet promotes the consumption of large amounts of low-carb non-starchy vegetables; sufficient amounts of protein-rich foods, such as fish, poultry, meat, eggs and cheese; as well as fats from olive oil, avocado, butter, bacon and mayonnaise. The Atkins diet eliminates all carbohydrate-rich foods, such as fruits, fruit juices, refined grains, whole grains, potatoes, corn, milk, yogurt, legumes, soft drinks and sugar during the first phase, although some of these foods may be reintroduced later on, depending on the dieter's individual tolerance.
Carbohydrates and Atkins
The Atkins diet program promotes the consumption of what Atkins calls foundation vegetables. These vegetables should provide a minimum of 12 g of net carbs a day, to ensure dieters are getting an adequate intake of health-protective nutrients, as well as fiber to prevent gastrointestinal problems. Foundation vegetables are divided into two main categories according to their carbohydrate content. Salad vegetables should be consumed in larger quantities and include leafy greens, alfalfa sprouts, celery, parsley, radishes and mushrooms. Other cooked vegetables, such as onions, tomatoes, broccoli, cauliflower and artichoke, should be consumed in limited amounts because of their slightly higher carb content.
Nutrition Facts
A cup of whole raw mushrooms contains 21 calories, 0.3 g fat, 3.0 g protein, 3.1 g carbohydrates and 1.0 g fiber, which corresponds to a total of 2.1 g of net carbs, while a cup of sliced cooked mushrooms contains 44 calories, 0.7 g fat, 3.4 g protein, 8.3 g carbohydrates and 3.4 g fiber, for a total of about 4.9 g of net carbs.
Mushrooms in the Atkins Diet
Mushrooms are part of the foundation salad vegetables which should provide the bulk of the daily carbohydrate intake while following the Atkins program. Raw mushrooms can be added to a salad or you can throw a few slices of mushrooms to an omelet or frittata. Alternatively, you can cook sliced mushrooms and use them as a tasty garnish or in a sauce to accompany your serving of chicken or steak.
Portobello Mushrooms
A portobello mushroom contains 18 calories, 0.3 g fat, 1.8 g protein, 3.3 g carbohydrates and 1.1 g fiber, for a total of 2.2 g of net carbs. Portobello caps can be used instead of bread or dough to prepare Atkins-friendly mini-pizzas, eggs benedict or as a bun for a low-carb burger. It is a versatile and delicious vegetable to add to your Atkins eating plan.
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