Are Mushrooms Keto? How Many Can You Have?

Mushrooms contain essential nutrients like riboflavin, copper and potassium. 

They also offer powerful antioxidants that help fight free radicals and oxidative stress.

brown mushrooms on a table for cooking

But are mushrooms keto? In this post, we’ll find out if you can eat mushrooms on a ketogenic diet, the benefits of eating them, and some healthy mushroom keto recipes.

Can You Eat Mushrooms On A Keto Diet?

Yes, mushrooms are keto-friendly.

Mushrooms are a fungus that consists of 92% water, 4% carbohydrates, 2% protein and less than 1% fat. So in one cup of mushrooms, you get two grams of carbs and a gram of fiber. This amounts to only one gram of net carbs.

However, being low-carb isn’t the only health benefit of eating mushrooms.

Mushrooms are rich in B vitamins like:

  • Vitamin B2
  • Niacin
  • Vitamin B5
  • Folate

It contains selenium which is an antioxidant that helps regulate your thyroid. Selenium is also a precursor for glutathione, which is essential since it’s like magic for your liver. Studies show it plays a crucial role in detoxifying your liver.

Now that we know mushrooms are keto-friendly, let’s look at some tasty keto dishes.

Healthy Mushroom Recipes

Pepperoni Pizza Frittata

If you’re looking for a low-carb breakfast that’s convenient to make, then this pepperoni pizza frittata is perfect. It contains ingredients like fresh eggs, white mushrooms and mozzarella cheese that ensure you start the day with a nutrient-dense meal.

Sausage Stuffed Mushrooms

If you’re looking for a snack to spice up your meal plan, sausage stuffed mushrooms are a good addition. You can also serve them as a side dish if you have a few people over for dinner.

Keto Beef Stroganoff

This recipe is a practical option if you’re a working mom looking for a quick, nutritious meal that’s low in carbohydrates. It consists of high-fat ingredients like ribeye steak and butter, making it easy to up your fat consumption.

Parmesan Garlic Oven Roasted Mushrooms

Who wouldn’t love something that’s covered in butter, pork rinds and Parmesan cheese? This recipe is a delicious option if you’re looking to eat while watching a movie. It also works well as a side dish.

Low Carb Asian Noodle Bowl

This noodle bowl’s carb count is near zero and is full of flavor. If you have cravings for high-carb foods like noodles, then this recipe will satisfy those cravings.

Instant Pot Chicken Marsala

If you’re a mother who doesn’t have much time to cook, then this recipe is a real lifesaver. It’s super low in carbs. You can also add heavy cream to boost the fat content and make your dish more creamy.

Keto Chicken Casserole Cheesy Bake

The best thing about this keto meal is that if you don’t finish it, you can toss it in the fridge and reheat it, and it’ll still taste delicious. 

What Are The Health Benefits Of Eating Mushrooms On A Keto Diet?

Although white mushrooms are low in carbs and they provide you with crucial nutrients, it offers a few more benefits that stand out.

wild mushrooms after being foraged for

Mushrooms Are Full Of Flavor And Low In Calories

If you’re trying out the keto diet to lose some weight, then you’ll be happy to know that one cup of white mushrooms only contains 16 calories. 

It also helps with weight loss since nutrients like vitamin D regulate blood glucose levels.

If you’re doing high-intensity training and weightlifting, this additional nutritional value helps your performance in the gym, making it easier to lose weight.

Although it doesn’t have much fat, if you cook it with butter or beef tallow, then you’ve got yourself a high-fat snack.

Mushrooms are also full of flavor and easy to prepare. A serving of mushrooms goes with almost anything. This includes:

It Reduces Blood Glucose Levels

If you started the ketogenic diet because you’re looking to control your diabetes, then mushrooms are a good food choice to add to your diet. Their GI and GL is zero, so they won’t spike your glucose levels, making them an excellent snacking option.

Research also shows that eating mushrooms protects against gestational diabetes, a form of diabetes that develops during pregnancy.

Mushrooms Help During Pregnancy

During pregnancy, your baby is dependent on the nutrients you consume to develop and grow. This makes getting the right amount of nutrients more critical than usual. 

To get all these nutrients, eat nutrient-dense foods like mushrooms. It contains many essential vitamins, minerals and antioxidants, making them a must-eat during pregnancy.

One cup of mushrooms contains 8% of your recommended daily allowance of riboflavin and 21% for niacin.

However, eating raw mushrooms can be dangerous for your body and baby. Growing mushrooms within soil makes them unsafe to eat, especially for pregnant women. Always fry them in butter, olive oil or beef tallow and ensure they are well cooked.

Mushrooms Slow Down Aging

If you’re looking to slow down the effects of aging, then try eating a few mushrooms every day.

Research done at Penn State found that mushrooms are full of antioxidants that slow down aging.

These antioxidants include:

Ergothioneine and glutathione help your body fight against oxidative stress. 

Oxidative stress causes your cells to become damaged prematurely, leading to aging. It also plays a significant role in your likelihood of developing Alzheimer’s disease.

However, eating mushrooms counteracts oxidative stress. This slows down aging and reduces your risk of developing Alzheimer’s disease and heart issues.

brown mushrooms laying on a table

It Strengthens Bones And Teeth

Vitamin D is a nutrient that’s famous for strengthening the immune system and fighting off disease. But vitamin D also helps your body absorb calcium, which is essential for strong teeth and bones.

Your body produces two-thirds of its vitamin D when it reacts to the sun. However, it’s still important to get vitamin D in your diet. This is especially true if you live in a colder climate with little sunlight. A deficiency in vitamin D can lead to:

  • Tooth loss
  • Hair loss 
  • Weak bones and joints

To counteract this, consider increasing the amount of vitamin D in your diet. Fortunately, mushrooms are a keto-friendly food with ample amounts of vitamin D. One cup of mushrooms contains five IU of vitamin D.

If you want to increase the amount of vitamin D in your mushrooms, place them in the sun for a few minutes before cooking them in the skillet pan.

Like us, mushrooms start producing vitamin D when exposed to sunlight. This increases their vitamin D content which is super helpful if you’re looking to up your intake. 

You could also buy vitamin D mushrooms. These mushrooms are grown outside and specifically meant to contain the most amount of vitamin D possible.

Mushrooms Protect Your Heart

In their book about nutrition titled Eat Better Live Longer, Dr. Sarah Brewer and dietitian Juliette Kellow recommended mushrooms to manage heart issues. According to Dr. Sarah Brewer, many civilizations like the Mayan and Aztec people used mushrooms to treat health issues.

Today, studies show it’s effective at regulating blood pressure, boosting immunity and improving nutrition.

To take advantage of these powerful benefits, eat one serving of mushrooms two to three times a week.

It Protects Your Brain 

Studies show that mushrooms can delay and even prevent the development of dementia.

This is due to its high concentration of niacin and copper. These nutrients are essential for healthy nerves, and the production of hormones necessary for brain and body function.

Another reason why mushrooms are so good for your brain is that the fungi stimulates nerve growth and encourages communication between brain neurons. This protects you against severe ailments like Alzheimer’s disease and epilepsy.

Final Word On Are Mushrooms Keto Friendly?

Mushrooms are keto-friendly food that’s packed full of essential nutrients. One cup of mushrooms only contains two grams of carbs and one gram of fiber.

Mushrooms also offer other health benefits. These include improved brain function, stronger bones and teeth, and reduced blood glucose levels.

The best thing is, you can eat fresh mushrooms with any meal. If you’re eating eggs for breakfast, then add some mushrooms and salt and pepper. It also goes well with steaks, fish and salads.

If you have any questions, feel free to leave a comment below.

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