Mushrooms have been used for medicinal purposes and sustenance for over two thousand years. And it’s not surprising to see why.
As well as being a rich source of nutrients, mushrooms contain numerous bioactive compounds. These compounds are thought to have functional effects that help prevent a number of human diseases. These include positive effects on immune regulation, inflammation and microbiome composition.
But for all their benefits, are mushrooms keto? In this guide, we’ll uncover the truth about mushrooms on keto and outline some of the incredible health benefits associated with eating them.
Table of contents
What are the different types of mushrooms?
Mushrooms are edible fungi which are used in a broad range of food and medicinal applications, especially in Asia. They are however consumed all over the world and used in a variety of food recipes for their rich taste and unique texture.
But when we talk about mushrooms, which type are we actually referring to? That’s right, mushrooms are incredibly diverse with numerous varieties that are edible. One of the most commonly consumed mushrooms, the white button mushroom, is frequently mentioned in food recipes. But while most mushrooms share many characteristics, there are differences.
When reviewing the literatures, we identified numerous wild and cultivated mushrooms, each with their unique taste and nutritional profile. Many of these are however not commonly consumed, so have not been included in this article. So what types of mushrooms are commonly consumed?
Shitake mushrooms
Shitake (or shiitake) mushrooms are native to South East Asia and have long been thought to possess medicinal properties. They are frequently used in Asian cuisine, such as miso soup and sautéed for use in vegetarian dishes, such as Buddha’s Delight. Shitake mushrooms are also rich in B vitamins and the mineral phosphorus[1].
Although rare, eating raw shitake mushrooms can result in an allergic reaction in some people which manifests as dermatitis. Ensure they are cooked correctly and this should mitigate any negative effects[2].
White button mushrooms
White button mushrooms are some of the most commonly found mushrooms in supermarkets across Europe and North America. In the US, around 90% of all mushrooms sold are white button mushrooms[3]. Similarly to shitake, white button mushrooms are rich in the B vitamins riboflavin, niacin and pantothenic acid[4].
Portobello mushrooms
Portobello mushrooms are the largest cultivated mushrooms, measuring up to 6 inches in diameter. They are known for their large size, meaty texture and umami flavour. For these reasons, portobello mushrooms are commonly eaten by vegans and vegetarians as a meat substitute.
In addition to a host of B vitamins, portobello mushrooms have a high protein content (relative to their caloric value) and are a great source of fibre[5].
Oyster mushrooms
Oyster mushrooms are some of the most widely consumed cultivated mushrooms in the world. The mushrooms are known for their soft, velvety exterior and meaty texture and flavour when cooked. The mushrooms grow in clusters, with multiple mushrooms caps per stem. These are often pulled apart into individual stalks which helps them cook more evenly.
Enoki mushrooms
Enoki mushrooms are widely cultivated and eaten in Asian cuisine, especially in Japan and China. Similarly to oyster mushrooms, enoki mushrooms grow in clusters. When cultivated, they are grown in the dark which gives them a pale appearance and long, white stems.
Similarly to other mushrooms, they contain high levels of B vitamins, especially niacin. Per 100g, enoki mushrooms contain around 7.3mg of niacin (vitamin B3), which is equal to around 50% of the daily requirement[6].
Are mushrooms keto?
If you’ve read our article on the ketogenic diet, you’ll know that carbohydrate restriction is really important. That’s because restricting carbs on the keto diet allows your body to switch from burning carbs to burning fat. This occurs when your body enters the metabolic state of ketosis, where ketone bodies (derivatives of fatty acids) become the primary energy source.
But why does this matter? It matters because in order to enter ketosis, you need to restrict your carb intake to around 20-50g per day. So how do mushrooms measure up?
How many carbs are there in mushrooms?
All the mushroom types measured have less than 5.2g nets carbs per 100g, which means they will have a minimal impact on blood glucose. The reason why net carbs are relevant here is because mushrooms contain a high proportion of fibre. This fibre has no impact on blood glucose and slows digestion, leading to an even smaller overall impact on blood glucose levels.
So, yes! Mushrooms are indeed keto.
If you look at the table above, different mushroom types have varying levels of carbohydrates. White button and portobello mushrooms represent the best option, with only 2.3 net grams of carbs per 100g. In addition, they have over 3g of protein per 100g, which is quite high in relation to their total number of calories[4][5].
But should that influence your choice of mushroom? While it’s always better to choose lower carb options on the keto diet, all of these options are low in net carbs. As a result, all types of mushroom can be integrated into a keto diet.
It’s important to note that the values listed in the nutrition table refers to raw weight (100g). The nutritional composition of cooked mushrooms is less predictable, as it depends on how well cooked they are in addition to any added ingredients (sauces/oils etc).
Are mushrooms good for your health?
As mentioned earlier, mushrooms are rich in vitamins and minerals, especially B vitamins. This is important on the keto diet as it helps to prevent vitamin and mineral deficiencies. In addition, mushrooms contain bioactive compounds which can provide a number of health benefits.
Reduced inflammation
Studies have shown that mushroom consumption can lead to a reduction in inflammation. For example, some mushrooms contain the compound cordycepin. Cordycepin has been shown to stimulate the production of interleukin-10, which in an anti-inflammatory cytokine[7]. In plain English, this means they can minimise inflammation in the body.
Mushrooms are also rich in antioxidants, which have the potential to lead to reduced inflammation[7]
Anti-cancer properties
Over 100 different varieties of mushrooms have been found to contain compounds called lectins. Lectins are proteins that bind to carbohydrate molecules but have also been found to have anti-cancer properties[7][8].
Lectins are thought to bind to cancer cells, preventing their growth and therefore leading to cancer cell death[7][8].
Improved gut-health
Mushrooms have high quantities of fibre, in addition to other compounds, which acts as a prebiotic in the gut. Prebiotics promote the growth and proliferation of healthy ‘good’ gut bacteria as well as reducing the growth of harmful bacterial types. This improves overall gut health and promotes healthy digestion[9].
Could have neuroprotective effects
Certain types of mushrooms have been shown to promote nerve re-growth. These mushrooms contain compounds called hericenones and erinacines. When isolated, these compounds have been shown to improve cognitive function in patients with neurodegenerative conditions, such as Alzheimer’s and Parkinson’s disease[7].
How to integrate mushrooms into your keto diet
So overall, mushrooms are a great keto-friendly food with a number of health benefits. But how can you integrate them into your keto diet? Mushrooms are quite versatile and can be added to your keto cuisine in a number of different dishes.
- Sauteed Mushrooms: Saute mushrooms in butter or olive oil, with added garlic, herbs, and seasonings. They make a delicious side dish for keto meals or can be added to omelettes and scrambled eggs.
- Mushroom Soups: Make creamy mushroom soup using keto ingredients like heavy cream or coconut milk. Add a touch of almond flour to increase the thickness.
- Stuffed Mushrooms: Create stuffed mushrooms by filling mushroom caps with a mixture of cream cheese, rosemary, and pesto. Bake them until the filling is bubbly and the mushrooms are tender. Works better with slightly larger mushrooms.
- Mushroom Risotto: Make a keto-friendly mushroom risotto alternative, using cauliflower rice instead of regular rice. Saute mushrooms, garlic, and onions, then stir in cauliflower rice and cook until tender. Add grated parmesan cheese for flavour.
- Mushroom and Spinach Salad: Create a nutritious salad by combining sliced mushrooms with fresh spinach, sliced chicken thighs, and a keto-friendly dressing like olive oil or avocado oil. (Raw mushrooms can cause digestive distress)
- Mushroom and Cheese Stuffed Chicken: Stuff chicken breasts with a mixture of sautéed mushrooms and cheese, then bake until the chicken is cooked through and the filling is melted and bubbly.
Conclusion - Yes, mushrooms are keto
Mushrooms are low in carbs and therefore a great addition to your keto diet. As they’re packed full of vitamins and minerals, they provide great health benefits in addition to mitigating against vitamin and mineral deficiencies. As a result, you can enjoy delicious meals while ensuring you get all the micronutrients you require.
There are many varieties of mushrooms, all of which can be integrated into the keto diet. So why not flex those creative muscles and give a few of these dishes a try.
