Mushrooms support weight loss because they’re low in calories and very filling.
Mushrooms are good for weight loss
Above all, mushrooms are good for weight loss because they’re low in calories. A serving has less than 35 calories!
A caloric deficit is key for weight loss. We only lose weight when we consume fewer calories than we burn.
Furthermore, mushrooms are excellent dietary sources of protein and fiber. Both macronutrients have satiating effects.
Which variety of mushroom has the fewest calories?
You don’t have to worry about the calorie content of different varieties of mushrooms. All varieties are low in calories. They only contain between 19 and 34 calories per serving.
The cooking method plays a key role in the final calorie content of a mushroom recipe.
| | calories per 100g | calories per serving |
| beech | 40 | 34 |
| pioppini | 39 | 33 |
| enoki | 37 | 31 |
| shiitake | 34 | 29 |
| oyster | 33 | 28 |
| chanterelle | 32 | 27 |
| maitake | 31 | 26 |
| morel | 31 | 26 |
| portabella | 22 | 19 |
| white | 22 | 19 |
| crimini | 22 | 19 |
Dried mushrooms have a high calorie content though. They contain around 300 calories per 100g. You could eat them in moderation, as they’re nutrient-dense foods, though.
They’re filling foods
Also, mushrooms are about 93% water.
In fact, foods high in water, protein, and fiber tend to be the most filling.[1]
Mushrooms are more filling even than meat, having much fewer calories. Moreover, mushroom consumption can control appetite and decrease cravings for fattening foods. They can keep us full for a long time.[2]
Eating many foods low in calories but with great satiating effects, such as mushrooms, beans, vegetables, and fruits, is crucial for following a long-term diet for weight loss. Losing weight doesn’t necessarily mean you have to feel hungry all the time.
Nutrients in mushrooms support weight loss
Mushrooms are nutrient-dense foods. They’re packed with vitamins, minerals, and antioxidant compounds that help the body burn more fat and increase metabolism.
Mushrooms are excellent dietary sources of copper, potassium, selenium, riboflavin, niacin, melatonin, beta-glucan, and GABA.[3]
For instance, copper and niacin play a key role in the metabolism of carbs, protein, and fats.
Melatonin and beta-glucan regulate blood glucose.
Selenium may improve insulin sensitivity, increase energy levels, and improve your mood, helping you follow a long-term diet.
GABA is a chemical that may naturally increase the Human Growth Hormone levels, and metabolism. It may promote muscle growth and help the body burn more belly fat.
In addition, mushrooms have decent amounts of zinc, iron, phosphorus, thiamine, biotin, folate, choline, and vitamin B6.
Also, they’re the only plant-based foods containing some vitamin B12 and vitamin D. People have a high risk of being deficient in these vitamins.
Vitamin B12 may help prevent muscle loss during weight loss. Preserving muscle mass is vital. Muscle mass burns many calories. More muscle mass means higher metabolism!
Mushrooms contain many compounds that support muscle growth.
Last, but not least, obese people are more likely to be deficient in vitamin D.
Do mushrooms burn belly fat?
Mushrooms don’t contain a magic compound that specifically burns belly fat.
However, they help lose weight, decrease waist circumference, maintain muscle mass, improve body composition, and Body Mass Index.
Why should obese people eat mushrooms?
Antioxidants fight free radicals and oxidative stress, which can lead to many chronic inflammatory diseases as well as obesity!
Inflammatory markers in tissues are significantly higher in obesity.
Moreover, long-term inflammation may play an important role in the development and progression of obesity-linked insulin resistance, type 2 diabetes and cardiovascular diseases.[4,5,6]
Mushrooms are packed with powerful antioxidant compounds, such as polyphenols, polysaccharides, and carotenoids. These compounds may help treat or manage many diseases. They even have anticancer and anti-allergic properties.[7,8,9]
Also, certain compounds in mushrooms can boost the immune system, control glucose levels, manage cholesterol, and improve gut health.
How to cook mushrooms to lose weight?
Cooked mushrooms contain more calories per 100g than raw mushrooms. That’s because cooked mushrooms contain less water. So, they have a higher carbohydrate and protein content.
For instance, the popular portabella mushrooms contain 22 calories per 100g when they’re raw. However, grilled portabella mushrooms contain 29 calories per 100g. That’s about 30% more calories.
Even so, grilled mushrooms are pretty low in calories! They are good for weight loss, as they don’t contain any extra calories.
On the other hand, better avoid sautéed mushrooms that contain too much vegetable oil. Vegetable oils are among the most calorie-dense foods. They’re almost 100% fat. A tbsp of any vegetable oil contains about 125 calories!
Therefore, too much vegetable oil isn’t good for fat burn. Cook mushrooms using the minimum vegetable oil.
Furthermore, you could combine mushrooms with other foods, like beans and rice. Both, are good for weight loss. They have moderate amounts of calories and are filling foods.
What’s the best time to eat mushrooms to lose weight?
The best time of the day to eat mushrooms for weight loss is before a high-calorie meal. As mushrooms are filling foods, they help us consume fewer calories.
In contrast, the worst time to eat mushrooms is before a workout or a race. Due to their high fiber content, mushroom consumption right before exercise may cause stomach disturbances or other digestive disorders.
