Can mushrooms be eaten on a keto diet?

The ketogenic or keto diet is designed to be very low in carbohydrates and high in fat with a moderate amount of protein (1).

Although originally designed to help control epileptic seizures in children, the current keto diet is often used to promote weight loss and support type 2 diabetes (1, 2, 3).

Most people who follow a keto diet limit their total carbohydrate intake to less than 50 grams per day to achieve and maintain a state of ketosis. Ketosis is when the body uses ketone bodies instead of glucose as its primary source of energy (2).

To stay within the desired range of keto carbohydrates, it is helpful to know the overall carbohydrate content of the popular foods you like. You may be wondering about carbohydrates and the nutrition of different types of mushrooms.

This article examines whether mushrooms are considered a keto-friendly food and offers some ideas on how to eat them on a keto diet.

There are many varieties of mushrooms, and the most common types are naturally low in carbohydrates in their natural form.

For example, a 1 cup (96 grams) serving of whole raw white mushrooms provides 3 grams of carbohydrates a day. One cup of raw oyster and shiitake mushrooms contains about 6 and 7 grams of carbohydrates, respectively (4, 5, 6).

If you like portobello mushrooms, you’ll find about 3 grams of carbs in both a 1-cup (86-gram) serving and an average mushroom cap you can make to make a meatless burger (7).

Mushrooms are not only low in carbohydrates, but also include fiber. Fiber can be difficult to achieve in the keto diet, as it is found in carbohydrate-rich foods such as fruits, vegetables, and whole grains.

Some low in carbohydrates food pack fiber, such as mushrooms, avocado, nuts and seeds.

It seems unlikely that you will exceed your daily carbohydrate limit by making mushrooms a regular part of your diet, unless you plan to eat 6 cups a day or prepare them as part of a cereal dish with a lot of hydrates.

As for canned or other packaged mushroom products, be sure to read the nutrition label, as they may not be as suitable for keto.

For example, a 1/2 cup (120 ml) serving of prepared Campbell’s Cream of Mushroom soup contains 8 grams of carbs and you’ll find 2.5 servings per can, which provide 20 grams of carbs in total (8).

SUMMARY

Common types of mushrooms, such as white button, shiitake, oyster, and portobello, are low in carbohydrates and are keto-friendly in their natural form. However, it is a good idea to check the labels of canned mushroom products.

Mushrooms are very nutritious. They can be enjoyed both raw and cooked, and are used in a variety of ways suitable for a keto diet.

Although they are low in carbohydrates, they are rich in fiber, B vitamins, and minerals such as selenium, copper, and potassium. In addition, they contain several antioxidants, such as ergothionein and glutathione, which can help protect cells from oxidative damage (4, 5, 6, 9).

Try incorporating mushrooms in one of the following ways:

  • sliced ​​raw and mixed into a green leaf salad
  • cooked with scrambled eggs or added to an omelette
  • sautéed with olive or coconut oil, garlic and herbs in the kitchen
  • added to a stir-fry with zucchini noodles, low-carb vegetables and tofu
  • boiled in water to make a mushroom broth for soups
  • stuffed with keto-compatible ingredients like cream cheese, butter, crushed cheddar or bacon and baked with fresh herbs
  • used in a creamy mushroom soup
  • grilled and used to layer a low-carb sandwich
  • diced and used in vegetarian burgers, made with thick cauliflower, garlic, onion, celery, cheese and condiments
  • added to soups, stews or casseroles

SUMMARY

Mushrooms are full of nutrients and can be used in a variety of ways, both raw and cooked. You can enjoy them in salads, soups, stir-fries and stir-fries.

Mushrooms, such as oyster, shiitake, white button, and portobello, are naturally low in carbohydrates, making them a food that is not compatible with keto.

Enjoy them raw or cooked, in dishes such as stir-fries, casseroles, stir-fries, soups or fillings with low-carbohydrate ingredients such as cream cheese and bacon.

However, if you are thinking of buying a canned mushroom product, such as mushroom cream soup, be sure to read the nutrition label, as these items tend to have more carbs and may not fit your daily limit.

https://www.healthline.com/nutrition/mushrooms-keto

Be the first to comment

Leave a Reply

Your email address will not be published.


*