Mushrooms are rich in nutrients, vitamins, and minerals. One cup of mushrooms can provide around 2.3 grams of net carbs.
But the question is, are mushrooms keto-friendly?
In this article, you will learn the types of mushrooms, how many carbs they have, the benefits of mushrooms on keto, and the healthy mushroom recipes for keto dieters.
Mushrooms: Are They a Keto-Friendly Diet?
Eating Mushrooms on Keto
Mushrooms are rich in essential nutrients and minerals such as riboflavin, copper, and potassium.
They are fungi that are made of water, carbohydrates, protein, and fat.
With all these macros and micros, it is safe to say that a mushroom perfectly fits a ketogenic diet.
Keto dieters’ main goal is to keep their bodies under ketosis and to ensure that this happens, knowing how many net carbs a mushroom contains is essential.
Additionally, the net carbs in a mushroom may change depending on the mushroom type.
To understand more, take a look at the information below.
Shiitake mushrooms and raw mushrooms – One whole mushroom of these types can give around 1.3 grams of carbs
Fresh mushrooms – One slice of fresh mushrooms can give around 0.2 grams of net carbs
Keto-stuffed mushrooms – One cup of these keto-stuffed mushrooms can give around 2.4 grams of total carbs
White mushrooms – Like the fresh ones, one slice of white mushrooms can give around 0.2 grams of net carbs
If you wish to buy canned mushrooms such as cream of mushroom soup, make sure to read the nutrition label of the mushroom soup packs as some products may contain a higher carb count that can exceed your daily carb intake.
Portobello Mushrooms Carb Count
Another mushroom type includes portobello.
This one offers around 2.3 grams of total carbs per cup. This is low in carbs and contains moderate amounts of protein, fat, and calories.
This low-carb mushroom is usually used in burgers and Caprese salad, together with tomatoes, fresh basil, and low-carb mozzarella cheese.
For proper storage of portobellos, store them in the fridge and use them for up to 7 days.
Before you eat these, especially these portobellos, clean them with a damp cloth and never use water as they can absorb much water.
Benefits of Mushrooms on a Keto Diet
A mushroom is a low-carb, ketogenic-friendly food and can provide you with essential macros and micros.
Aside from this, there are also other health benefits from eating mushrooms while on keto.
Mushrooms are naturally low in calories. They only provide around 16 calories per cup. This is helpful for keto dieters who want to lose weight.
If you are regularly exercising, this food can improve your athletic performance.
Although it is not that rich in fat, you can cook it with butter or beef tallow to make it more keto-friendly.
Mushrooms are easy to prepare and you can add them to eggs, bacon, meat, and fish.
2) Supports proper brain function
According to a study in Malaysia, mushrooms can delay and prevent the development of dementia.
A mushroom is rich in niacin and copper and these nutrients can support healthy nerves.
When you have healthy nerves, the production of the hormones responsible for proper brain function is regulated.
Additionally, mushrooms stimulate nerve growth and encourage communication between brain neurons.
Aside from dementia, they can also prevent Alzheimer’s Disease and epilepsy.
3) Reduces blood glucose levels
If you are on a keto because you want to control your diabetes, then, a mushroom is one of the keto-friendly foods you can consider.
The glycemic index of a mushroom is zero and this means that it does not affect your blood sugar levels.
4) Supports healthy pregnancy
In a study from China, it was reported that a mushroom can prevent gestational diabetes. This condition is a condition that can occur during pregnancy.
Furthermore, as we all know, during pregnancy, your baby depends on the nutrients you eat. Thus, the amount of nutrients you consume is crucial.
Fortunately, a mushroom is nutrient-dense.
This keto-friendly food contains many essential vitamins, minerals, and antioxidants that can support a healthy pregnancy.
5) Slows down aging
A single serving of this food can boost your immune system. But did you know that it can also slow down aging?
Mushrooms are full of antioxidants such as ergothioneine and glutathione. These two help your body fight against oxidative stress.
As we all know, oxidation causes your cells to get damaged prematurely.
Eventually, this can lead to aging and increase the risk of Alzheimer’s Disease.
6) Strengthens bone and teeth
A mushroom is rich in vitamin D and this vitamin D helps your body absorb calcium. The latter is essential for strong teeth and bones.
If you do not have enough vitamin D and calcium, this can lead to tooth loss, hair loss, and weak bones and joints.
You can also buy vitamin D mushrooms.
But, make sure to read the label before purchasing it!
You can also try plain vitamin D supplements but make sure that these vitamin D supplements can support your health needs.
7) Cardiovascular support
Mushrooms can also manage heart issues by regulating blood pressure.
Another way how mushrooms can provide cardiovascular support is by reducing triglyceride levels and supporting proper blood flow.
Healthy Keto Mushroom Recipes
Still, some mushrooms contain carbs and this is why others still question, are mushrooms keto?
As said, you can add mushrooms to many recipes.
You can use them as snacks or additional ingredients to most of your favorite keto recipes.
Some of the keto mushroom recipes you can consider will be shared in this section.
1) Mushroom chips
Mushroom chips are one of the best keto recipes you can consider and you will only need 2 ingredients to prepare this recipe.
It is rich in flavor and very crispy which your whole family will surely enjoy!
You can consume it as a side dish, take it as snacks, or make it your main course.
Do not worry if you snack on them as they are one of the recipes that contain few carbs.
2) Pepperoni pizza frittata
If you are looking for low-carb meals that are easy to prepare, this pepperoni pizza frittata is a good choice.
It is a high-fat meal that the whole family will love!
This recipe contains simple ingredients such as fresh eggs, white mushrooms, and mozzarella cheese.
All of these are compatible with a keto diet!
3) Sausage stuffed mushrooms
The low-carb mushrooms are enjoyable, especially when you make keto recipes like sausage stuffed mushrooms.
These keto-stuffed mushrooms are perfect for dinner that can truly give you a wholesome yum!
To make this recipe more keto-friendly, use olive oil when cooking.
4) Keto beef stroganoff
You can also enjoy mushrooms by trying the recipe keto beef stroganoff. This is one of the keto recipes that are practical to cook.
This recipe is fast and easy to prepare, and it also has few carbs!
If you want a high-fat meal, this recipe is also perfect.
5) Parmesan cheese garlic oven roasted mushroom
If you are looking for butter keto recipes, this one might be what you are looking for!
This is one of the keto recipes that can be used as a side dish.
6) Low-carb Asian noodle bowl
Moving on, if you are looking for noodle recipes that can fit your keto meal plan, this low-carb Asian noodle bowl is a great option.
This keto-friendly food has zero carbs and it is truly flavorful.
7) Instant pot chicken marsala
Another recipe that can fit your keto lifestyle is instant pot chicken marsala.
Aside from having low carbs, this recipe is easy and fast to prepare!
You can add some heavy cream cheese to this recipe to make it more keto!
8) Keto chicken casserole cheesy bake
The best thing about keto recipes is that when you cannot consume them in one sitting, you can refrigerate them and enjoy them the next day.
One of these recipes is keto chicken casserole cheesy bake.
If you want to enjoy mushrooms today or tomorrow, toss them in the fridge and you can still taste their deliciousness.
How to Eat Mushrooms While on Keto
Answering the question, are mushrooms keto is not enough to show how nutritious these foods are.
Mushrooms are foods that contain zero to few carbs. They are highly nutritious and rich in B vitamins and vitamin D, minerals, and nutrients. You can enjoy them raw and in many recipes as well.
Aside from the recipes above, you can cook these foods in the following ways:
Mix them in your leafy green salad
Cook with scrambled eggs or omelet
Add them to your stir-fry zucchini noodles with veggies that contain low carbs
Make some creamy mushroom soup
If not mushroom soup, make some broth
Make some low-carb sandwiches with mushrooms
If you cannot decide what to cook, there is this mobile application called Wholesome Yum.
One great thing about the Wholesome Yum app is that it offers free recipes to all its users. Wholesome Yum is free to use as well.
Mushrooms are indeed amazing foods anyone can consume. For those who are wondering, are mushrooms keto? The answer would be yes.
Mushrooms are keto that can support weight loss.
They are rich in macros and micros that also support overall health.
Additionally, they can be added to many keto recipes that contain a few carbs as well.
Aside from adding them to recipes, you can enjoy mushrooms simply by snacking them.
Frequently Asked Questions (FAQs)
What are the best recipes for mushrooms?
Are mushrooms keto? Yes, they are and you can add them to many recipes such as creamy soup and omelet.
What happens when I eat too many mushrooms?
Although these foods are healthy, consuming too many of them can cause nerve toxicity. Always take these foods moderately.
Are mushrooms vegetables?
Mushrooms are veggies but they are not classified as plants. They belong to the fungi kingdom and are rich in proteins.
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