Weight loss is one of the best ways to lower the risk of diabetes, and if you already have diabetes weight loss can reduce your blood glucose—also called blood sugar. Besides improving blood sugar control, modest weight loss of 5% to 10% can also decrease blood pressure, cholesterol, and reduce the risk of other chronic diseases related to diabetes.
Despite all the benefits mentioned above, for many, the overwhelming thoughts associated with weight loss are deprivation and hunger pangs. Feeling satiated or full is an important part of a successful weight loss plan. When insatiable hunger takes control, it's easy to forget about good eating habits.
Mushrooms are hearty and filling. Preliminary research suggests increasing intake of low-energy-dense foods (meaning few calories given the volume of food), such as mushrooms, in place of high-energy-dense foods, like lean ground beef, can be an effective method for reducing daily calorie and fat intake while still feeling full and satiated after a meal.
In a one-year, randomized clinical trial at Johns Hopkins Bloomberg School of Public Health participants following a mushroom-rich diet reported lower calorie and fat intake; lost more pounds and percentage body weight; achieved lower body mass index, waist circumference, and percent total body fat compared to participants who did not follow a mushroom-rich diet.
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Another recent study conducted by University of California- Davis and the Culinary Institute of America found that substituting mushrooms for a portion of meat helped improve nutrition and flavor. Adding mushrooms to the meat helped lower calorie, saturated fat, and sodium intake while adding nutrients to the plate-like B vitamins, vitamin D, antioxidants, and potassium.
In addition to their satiety value mushrooms are a nutrient powerhouse. One serving (5 medium) of white, raw mushrooms contains 20 calories, 0g fat, 3g protein and isvery low in sodium (15mg). Mushrooms are unique in that they are the only food in the produce aisle that contains vitamin D. Specifically, one serving of raw, white and crimini mushrooms exposed to sunlight contains 890 IU and 1086 IU of vitamin D, respectively.
The most popular mushroom variety grown in the U.S. is the white button, followed by crimini (brown or baby bellas), portabellas, enoki, oyster, maitake, and shiitake.
White buttons are a great low-calorie ingredient: Boasting just 18.5 calories per serving white button mushrooms contain the lowest calories of all mushroom varieties. Additionally, white buttons provide 15 percent of the daily recommended intake of the Vitamin B3, niacin, which may promote healthy skin and digestive health.
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Shiitakes are good for your bones: One serving of shiitake mushrooms is an excellent source of copper, offering 40 percent of the recommended daily intake, which helps keep bones and nerves healthy.
Improve your immunity with cremini: One serving of cremini mushrooms is an excellent source of selenium, containing 31 percent of the recommended daily intake. Selenium may help the immune system function properly.
Make room for the mighty maitake: One serving of maitake mushrooms contains a whopping 236 percent of the daily recommended intake of vitamin D. Vitamin D may help build and maintain strong bones by helping the body absorb calcium. Additionally, it may support cell growth, neuromuscular and immune function, and help reduce inflammation.
Regular activity and a healthy balanced diet remain the best ways to achieve and maintain a healthy weight. A balanced diet involves eating a variety of foods, not relying on one single food item. However, making mushrooms part of your weight loss plan may just be that little extra ingredient you need to stay on track.
To learn more about mushroom varieties, taste and how to include them in your meals, visit http://www.mushroominfo.com.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
