Can mushrooms be eaten during weight loss

During weight loss, mushrooms can be consumed in moderation. Mushrooms are low in calories and rich in dietary fiber, which helps to increase satiety and promote metabolism. Common suitable varieties include shiitake mushrooms, enoki mushrooms, and shiitake mushrooms.

1. Low calorie characteristics:

Each 100 grams of fresh mushrooms contains an average of 20-30 calories, which is only 1/4 of the calories of rice of the same weight. Its moisture content is as high as 90%, which can quickly fill the stomach space after consumption and reduce the desire to consume high calorie foods. It is recommended to choose low oil methods such as steaming and cold mixing when cooking.

2. Dietary fiber advantages:

Mushrooms are rich in special dietary fibers such as β - glucan and chitin, and a daily intake of 200 grams can provide about 3 grams of fiber. These ingredients can slow down gastric emptying, stabilize postprandial blood sugar fluctuations, and reduce opportunities for fat synthesis. Long term consumption also has a positive effect on improving the structure of gut microbiota.

3. High nutrient density:

Mushrooms contain high-quality plant protein and B vitamins, especially prominent in riboflavin and niacin content. The mineral mass spectrum contains abundant selenium and potassium elements, which can help maintain thyroid function and electrolyte balance, which is crucial for regulating basal metabolic rate.

4. Variety selection suggestion:

Priority should be given to tight textured varieties such as shiitake mushrooms and shiitake mushrooms, which have strong chewiness and can prolong eating time. Avoid oil immersed canning or deep frying methods. When making dried mushrooms, pay attention to the sodium content and rinse thoroughly after soaking. Special varieties such as matsutake have slightly higher calorie content and require controlled amounts.

5. Taboo pairing:

Mushrooms should not be stewed with high-fat meat as they can easily absorb too much oil. People with renal insufficiency need to control their intake as their purine content is moderate. Wild mushrooms pose a risk of poisoning, and it is essential to purchase artificially cultivated varieties through legitimate channels. When using mushrooms as the main ingredient in weight loss meals, it is recommended to rotate 3-4 varieties per week to ensure nutritional diversity. For breakfast, mushrooms can be paired with eggs to make mushroom steamed eggs. For lunch, shiitake mushrooms can be used as a substitute for some of the main dishes. For dinner, choose shiitake mushroom tofu soup. Pay attention to maintaining a daily total intake within the range of 150-300 grams and engage in aerobic exercise for at least 30 minutes. For weight loss patients who need to strictly control their calorie intake, the specific calorie values of different mushroom varieties can be recorded to avoid accumulating calories due to excessive consumption. People with special physical conditions may experience discomfort such as bloating after consumption, and the frequency of intake can be appropriately reduced.