Along with most other vegetables, mushrooms are an extremely low-calorie food with a number of prominent nutritional benefits. They don't have the power to bring about weight loss by themselves, but if you eat them regularly as part of a balanced, low-calorie diet plan, they may prove to be a valuable part of helping you slim down and keep off extra weight.
Nutrition Facts
According to the U.S. Department of Agriculture, 1 cup of sliced white button mushrooms has only 15 calories and 0.25 g fat, 2 g protein, 2.25 g carbohydrates, 0.75 g fiber and 1.5 g natural sugar. A cup of sliced morel mushrooms has 20 calories and 0.5 g fat, 2 g protein, 3.5 g carbohydrates, 2 g fiber and 0.5 g sugar, and a cup of sliced portabella mushrooms has 20 calories and 0.25 g fat, 1.75 g protein, 3.5 g carbohydrates, 1 g fiber and 2 g sugar.
Benefits
Although the protein counts of mushrooms are nowhere near those of meat and meat products, mushrooms have a high protein density per calorie count, and they also contain relatively high amounts of dietary fiber. According to ChooseMyPlate.gov, eating more of the fiber found in mushrooms and other vegetables can help you lose weight or stay at a healthy weight because fiber can encourage lasting satiation, as does protein. The vitamins and minerals found in mushrooms may also have the potential to reduce risks of viral infections, high cholesterol and cancer, according to 2010 research from the "Nutrition Bulletin."
Strategy
Losing weight comes down to eating fewer calories than you burn, which often involves decreasing your daily calorie intake. One way to do that is by substituting lower-calorie foods for high-calorie alternatives. In one 2008 study, Johns Hopkins University researchers discovered that substituting an equal volume of mushrooms for beef in meals helped subjects eat more than 400 fewer calories at each meal but did not leave them any hungrier. You may be able to achieve similar effects by using mushrooms in place of meat in casseroles, sandwiches, soups or other main dishes.
Limitations
Mushrooms are not magic, however -- at least when it comes to weight loss. According to the Weight-control Information Network, no foods have the ability to burn fat or cause weight loss, no matter how healthy or low in calories they may be. Thus, it's helpful to moderate all of your portion sizes, eat a variety of low-calorie foods from all main groups and increase your physical activity to lose weight rather than relying on just one type of food. Before you begin any weight-loss plan, see your doctor.
References
- "Nutrition Bulletin"; The Nutritional and Health Benefits of Mushrooms; P.C.K. Cheung; December 2010
- ChooseMyPlate.gov; Why Is It Important to Eat Vegetables?; May 2011
- Weight-control Information Network; Weight-Loss and Nutrition Myths; March 2009
- "Appetite"; Lack of Energy Compensation Over 4 Days When White Button Mushrooms Are Substituted for Beef; LJ Cheskin; July 2008
- USDA: Nutrient Data Laboratory
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