Mushrooms are a delicious and a wonderful low energy dense food – ideal for anyone wanting to cut calories and lose weight. Mushrooms are so versatile and can be added to so many different dishes to enhance flavor, without adding to the energy content of the food.
Mushrooms are rich in the following five B vitamins – thiamine, riboflavin, niacin, pyridoxine and folate – and in addition contain the minerals, potassium, selenium, phosphorus and a small amount of iron. Their high water and fibre content, in addition to the virtual absence of any fat, sugar or salt (sodium) in their composition, makes mushrooms an ideal daily food to combat obesity, and should form an integral part of any weight loss program.
A research study commissioned by the South African Mushroom Farmers’ Association (SAMFA) highlighted the use of mushrooms for weight loss. Nine male volunteers swapped meat for mushrooms for four meals per week as part of a healthy balanced eating plan. In total together they lost 31kg in six weeks (an average of 3.44 kg per person over this period), with the top volunteer shedding 6.9 kg or 8% of his body weight over this period, while his waist circumference decreased by 9.5 cm! Far less calories were consumed in the meals where mushrooms replaced meat, but more importantly these male volunteers found no real difference in palatability, appetite and satiety with these changes. Between meals they experienced no difference in their level of satisfaction either. There was no increased desire to snack between meals – vital for any weight loss program.
Mushrooms are an ideal food during pregnancy as they are rich in B vitamins, which are essential nutrients for normal growth and development. All mushrooms are rich in folate with Oyster mushrooms having the highest folate level of all varieties. Oyster mushrooms also are an even better and higher source of iron than our most common dietary source, namely meat. Thus mushrooms are a wonderful food to be consumed during pregnancy!
HEALTH INSIGHT
MARCH 2017