Mushrooms: Nutritional Profile
The Glycemic Index (GI) of mushrooms is 10–15, which is impressively low. Moreover, a diet low in carbs and sugar is perfect for managing diabetes. This is an important reason why mushrooms are good for diabetics.
A cup of mushrooms (approximately 100 grams) contain:
- Calories: 22
- Cholesterol: 0 mg
- Fats: 0 mg
- Proteins: 3.1 grams
- Carbohydrates: 3.3 grams
- Sugar: 2 grams
- Sodium: 5 mg
- Selenium: 9 mg
- Potassium: 318 mg
- Calcium: 2.9 mg
- Magnesium: 8.6 mg
- Vitamin C: 2.0 mg
Advantages of Mushrooms for Diabetes
- The soluble fiber in mushrooms slows digestion and lowers post-meal sugar levels.
- Mushrooms are low in GI and prevent a spike in blood glucose levels.
- High levels of vitamin B offer protection from dementia to senior citizens who suffer from diabetes.
- High potassium levels lower cholesterol that reduces the risk of cardiovascular diseases associated with diabetes.
How to Consume Mushrooms?
Their rich vitamin and mineral content makes mushrooms good for diabetics. Mushrooms can be eaten raw through salads, or sauteed along with other vegetables, or even cooked and blended to make soup.
They can be paired with other veggies and added to omelette to increase their nutritional value. Mushrooms can also be used for sandwiches and burgers, in Italian pizza, or Chinese noodles. Their versatility gives you a wide choice of recipes to add to your daily menu.
When to Consume Mushrooms?
Mushrooms are a type of fungi that come in many varieties. The most common types of mushrooms are button mushrooms, shiitake mushrooms, and crimini mushrooms. Select mushrooms that are fresh, firm, and have a smooth appearance. Make sure they are beefy and not dried.
One cup of chopped mushrooms provides you with 9 mg of selenium. Hence, consuming mushrooms for diabetes is definitely beneficial.
Risks of Over Consumption of Mushrooms
Although mushrooms are good for diabetics, overeating these can have side effects. Overconsumption of mushrooms can lead to excessive intake of vitamins B and D that can result in nausea, constipation and bloating, weakness, kidney problems, frequent urination, and bone pain due to reduced calcium levels from excess phosphorus.
Therefore, limit your mushroom intake to a cup, or two of button mushrooms per day.
Other Health Benefits of Mushrooms
- Vitamin B content in mushrooms improves your immune system and helps fight cancer. Additionally, vitamin D helps improve the absorption of calcium and strengthen the bones.
- Mushrooms are high in potassium, which plays a vital role in counteracting the harmful effects of sodium in our body; it helps lower blood pressure and regularizes heartbeat.
- The high vitamin B content in mushrooms protects against dementia in senior citizens with a vitamin B deficiency.
- The soluble fiber present in mushrooms slows the digestion and absorption of sugar, which controls post-meal glucose levels.
- The increased levels of vitamin D in mushrooms, thanks to the exposure to sunlight, helps in better absorption of calcium and strengthens the bones.
- The antioxidants present in mushrooms help improve the immune system and fight infections.
- Vitamin C and selenium present in mushrooms strengthen the body’s protection mechanism against cancer.
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- Mushrooms have a low GI of 10-15, which can help in keeping sugar levels stable.
- The fiber in mushrooms improves digestion and lowers blood sugar levels.
- High potassium content lowers blood pressure and improves heart health.
- High vitamin D levels in mushrooms improve bone health.
- Mushrooms have anticancer properties thanks to vitamin C and selenium content.
- Mushrooms can be eaten in salads, stir fries or even in soups. They pair well with other vegetables for easier consumption.
- Overconsumption of mushrooms can cause excessive intake of certain vitamins, which can cause symptoms like nausea, constipation, frequent urination and even kidney problems.
- Vitamin B in mushrooms can help the immune system fight cancer better and prevent dementia in older people.
- Vitamin D helps better absorption of calcium and will increase bone strength.
- The soluble fiber in mushrooms also aids in digestion and absorption of sugar.
- The antioxidants present in mushrooms improve the immune system and fight infections.
Yes, because of their low carb, low calorie, high fiber content, mushrooms are good for diabetics. Since the glycemic index for mushrooms are so low, it can keep the blood glucose levels stable. The soluble fiber in them aids slow digestion and helps in keeping post-meal sugar levels low.
No. Its high fiber content slows digestion and reduces blood sugar levels.
Yes, as they are rich in vitamins and minerals, fiber, and antioxidants, diabetics can take mushrooms every day.