A ketogenic, or keto, diet is a very low carbohydrate, high-fat diet.
The aim of this kind of diet is to get the body into a metabolic state known as ketosis.
Ketosis happens when there is almost no glucose remaining in the bloodstream, resulting in the body using fat for energy, which in turn, produces ketones.
The body then uses fat for energy, which produces ketones.
Mushrooms are very low in carbohydrates, even the high-carb mushrooms, making them ideal for people following the ketogenic diet.
Mushrooms, especially white mushrooms, contain minute amounts of carbs and are excellent sources of fiber.
The ketogenic diet basically involves drastically reducing carbohydrate intake and replacing it with fat.
Mushrooms have been around since prehistoric times.
They were probably one of the earliest organisms on earth.
The mushrooms may have been eaten since prehistoric times as they can be found everywhere!
They were one of the earliest organisms on earth.
It’s presumed that mushrooms have been around for at least 400 million years, which makes mushrooms one of the oldest living things.
Mushrooms are now commonly used in cooking, as the main ingredient in many dishes such as mushroom soup or omelets.
Also commonly used as a base for sauces, they are used in supplements and as a therapeutic agent.
However, mushrooms can be expensive.
Matsutake, or pine mushrooms, can run into hundreds of dollars for a mere kilogram!
Mushrooms do usually comprise small amounts of carbohydrates and people following a keto diet should always watch out for mushrooms that contain sugar or corn syrup.
Also, mushrooms may cause food allergies, such as an allergic reaction to mushrooms in someone who suffers from asthma.
How much mushrooms can I eat on keto?
Mushrooms are an excellent addition to the keto diet.
They are low in carbs and calories, and a great source of fiber.
You can eat plenty of mushrooms on the keto diet.
Each cup of mushrooms contains a mere 2.3 grams of carbs, a fraction of the recommended daily intake of mushrooms which range between 225 and 325 grams of carbohydrates a day. (Source)
In addition, mushrooms have numerous health benefits.
They contain components that are known to prevent cancer, promote immune function, and lower cholesterol levels.
Some studies suggest mushrooms may be beneficial for people with obesity or diabetes by controlling blood glucose and insulin secretion.
Researchers suggest mushrooms may help control body weight and improve insulin resistance, all of which are benefits of the keto diet.
Mushrooms can even boost the immune system thanks to certain components that mushrooms contain, such as ergothioneine and antioxidants.
They also help fight off infectious agents like bacteria and viruses, making mushrooms a kind of natural antibiotic.
This is especially important for those following keto who need to avoid using antibiotics because they kill good bacteria in the gut.
The properties of mushrooms allow them to be used as a therapeutic agent and help fight off infectious diseases.
In addition, the antioxidants in mushrooms have been shown to prevent certain types of cancers from growing and may help protect against breast cancer.
Many mushrooms possess antioxidants that help fend off free radicals and prevent oxidative stress.
Oxidative stress can come from industrial chemicals, household cleaning agents, tobacco smoke, and other environmental pollutants.
Extended periods of oxidative stress can lead to serious diseases such as heart disease, cancers, Parkinson’s, and Alzheimer’s.
Mushrooms are not only nutritious but mushrooms are also very versatile.
They can be used in soups, salads, omelets, pasta dishes, or even as pizzas toppings!
Can you eat too many mushrooms on keto?
A cup of mushrooms only contains a mere 2.3 grams of carbohydrates, which is a fraction of the recommended daily intake of 225 and 325 grams of carbohydrates a day.
However, eating unlimited mushrooms can result in overconsumption of certain nutrients such as B1.
Like any food type, too much of any nutrient such as vitamin B1 can cause nausea, vomiting, and other unpleasant side effects if eaten in great excess.
Vitamin B1, also known as thiamine, is a water-soluble vitamin that is part of the B vitamin group.
It is important for the body to convert food into energy.
Vitamin B1 also helps the body to use carbohydrates and fat from food.
One serving of mushrooms (100 grams) provides:
- 5 grams of total carbohydrates
- 3 grams of dietary fiber
- 1 gram of protein
- 18 milligrams of potassium
- 9 micrograms of folate (vitamin B9)
- 2 grams of vitamin C (4 percent DV)
Mushrooms also contain trace amounts of:
- vitamin K
- thiamin (vitamin B1)
- riboflavin (vitamin B2)
- niacin (vitamin B3)
- pantothenic acid, a type of vitamin B5
(Source)
It is usually recommended to have mushrooms with a meal rather than on their own.
This ensures you are getting the necessary nutrients in addition to mushrooms, which will help ward off any vitamin deficiencies that mushrooms may induce if eaten excessively.
Mushrooms are a great addition to any meal, giving you a plethora of vitamins and minerals for very few calories.
Champignons are one of the most common mushrooms partaken in and usually come in cans commonly found in most grocery stores.
They are low in calories and carbohydrates, making them perfect for people on a keto diet.
Champignons are also a good source of fiber, vitamin B1, selenium, and zinc.
Are mushrooms Paleo and Keto?
Mushrooms are suited for most diets including keto, paleo, vegan, and vegetarian.
With a nutritional value similar to most vegetables, mushrooms are a healthy and popular addition to the keto, paleo, and low carb diets due to the high amounts of dietary fiber.
The paleo diet is a diet based on the types of foods that were eaten by humans in the Paleolithic era.
The Paleo diet focuses on eating unprocessed, whole foods like vegetables, fruits, meat, and nuts.
The Paleo diet does not allow grains, high glycemic index sweeteners, legumes, dairy products, or processed foods.
The paleo diet has been around for centuries and has been growing in popularity in recent years.
The objective of observing the paleo diet is to go back thousands of years to the diets of early civilizations.
It states that the human body is genetically unsuitable to follow a modern diet, leading to higher rates of serious illnesses like diabetes, obesity, cancers, and heart disease.
The ketogenic diet is a low-carbohydrate, moderate protein, and high fat-based nutrition plan that allows the body to reach the state of ketosis quickly.
When in ketosis, the body uses ketones, or the metabolites of fatty acids, for energy instead of glucose or carbs.
Mushrooms contain no fat, cholesterol, or sodium and are excellent sources of C and B vitamins.
Mushrooms offer a unique flavor and texture when eaten alone or paired with other mushrooms, vegetables, cheese, rice, pasta, meat, poultry, and many other food options.
Mushrooms are safe for consumption on a paleo diet because they contain minimal amounts of phytic acid which is the primary cause of digestion issues.
Another reason mushrooms are a popular option for keto, paleo, and low carb diets is because mushrooms have a high amount of dietary fiber.
The liquid that mushrooms release during cooking can be used as a base for a sauce or gravy which reduces the need for carbs from other ingredients such as flour.
Paleo-friendly mushrooms include portobello, crimini, shiitake, and chanterelle mushrooms.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.