Compared to other vegetables, mushrooms contain a lot of protein. They are rich in fiber, low in fat and contain many vitamins and minerals. This makes them particularly suitable for a healthy diet. And people who want to lose weight should eat mushrooms a few times a week. But mushrooms should not be eaten raw.
The mushroom: many benefits
Eating mushrooms has many health benefits. This vegetable can be processed easily and quickly in different ways and fits perfectly into a healthy diet. For people who want to lose weight, the mushroom also offers the advantage that consuming it regularly helps.
What is in mushrooms?
Mushrooms may be a vegetable, but they contain more protein than many other vegetables, namely 2.7 grams per 100 grams. This makes them very suitable as a protein source. They cannot completely replace meat, but eating mushrooms can go a long way. Proteins are necessary building blocks and give a feeling of satiety. Mushrooms contain a lot of fiber, but hardly any fat and few calories. They are low in salt. It contains quite a few vitamins (B2, B3, provitamin D, folic acid) and minerals (potassium, phosphorus, copper, magnesium) that are necessary for good health.
The slimming vegetable
The British Mushroom Bureau conducted a study in 2009 that showed that replacing meat with mushrooms has a slimming effect. In this study, the ten participants lost approximately five kilos per person over a period of five weeks. They ate mushrooms with their meals instead of meat five days a week. In Australia, researchers have calculated that people who include mushrooms in their meals a few times a week can lose up to twelve kilos per year. Most people – especially meat lovers – will probably find this a bit too much. But the effect is a bonus for those who love this vegetable and want to lose weight.
Mushrooms: different types
In addition to the well-known white mushroom available in the blue container, there are other varieties for sale. Think of the chestnut mushroom, the large portobello, giant mushroom, cave mushroom. The color and taste of these varieties are slightly different from those of the white mushroom and some varieties shrink less when fried because they contain less moisture. There are also other edible mushrooms, such as the shiitake, chanterelle and the oyster mushroom. A combination of various types can also be surprising in a dish.
Mushroom: versatile vegetable
Mushrooms can be used in many different ways. For example, in an omelette, in salads, risotto, as soup, fried with the evening meal with (or as a substitute for) meat. Larger varieties lend themselves well to filling the hat and serving it as a snack.
Storing and processing mushrooms
Save
Mushrooms and other mushrooms are best kept in the refrigerator. This can be done in the container in which they are sold or covered with cling film. This protects them against dehydration. They must be able to “breathe”, so do not close the foil completely. It is advisable not to store them together with leeks, onions or other products that have a strong smell: they can take over the smell.
Process
To process mushrooms it is not necessary to wash them; wiping clean with a brush or some paper towel is sufficient. Mushrooms and other mushrooms should not be eaten raw because of the agaritine substance they (naturally) contain. This substance is possibly carcinogenic, and in larger quantities it is certainly toxic to humans. By heating mushrooms by cooking, baking, braising or stewing, this substance is partially broken down. By storing mushrooms in the refrigerator, the level of this substance also decreases. Heating mushrooms also has the advantage that any harmful bacteria present are rendered harmless.
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