I found a couple of articles through a post in one of my diabetic FB groups, and considering how often I cook with mushrooms, I was instantly intrigued. It turns out that mushrooms probably won't help lower your sugar levels directly, but with a very low GI and GL, even cooked, they can certainly help your overall foodie happiness. Enjoy!
Mushrooms and Diabetes:
Have you been working with your healthcare team to create a
dietary regimen that takes your diabetes diagnosis into account? In that case,
there’s a good chance you know how crucial it is to eat nutritious foods –
particularly vegetables. Following
a diabetes friendly and healthy meal plan doesn’t mean you can’t have
fun(gi)!
Mushrooms aren’t vegetables, per se. Instead, they’re the fruiting bodies of a fungus. Despite this, they certainly deliver the sort of nutritional kick most commonly associated with veggies. They’re also often included in this category from a culinary point of view.
Health Benefits of Mushrooms
If you haven’t eaten mushrooms much before now, the variety of mushroom options available can be exciting. We’ll talk about some of the most popular mushroom varieties in a bit. For now, all you need to know is this: the health benefits associated with edible mushrooms are consistent across the board.
Let’s start with the
basics: a cup of raw mushrooms comes with a single gram of sugar, two grams of
carbs, and no fat whatsoever.
When you consume the same one-cup serving of mushrooms, you’ll get the following:
- 22 percent of your daily value of vitamin B2
- 16 percent of your vitamin B3 recommended daily intake
- 12 percent of your suggested daily selenium intake
- Other minerals (including phosphorus, iron, copper, and potassium)
Different types of mushrooms
As mentioned earlier, when you add mushrooms to your
diet, you won’t struggle with a lack of variety. Here are just a few popular
edible mushroom varieties to pick from:
Portobello
If you’ve ever eaten mushrooms before, there’s a decent
chance you’ve had portobello mushrooms – these may be the most well-known
edible mushrooms in the world. You can serve Portobello mushrooms in countless
ways, but they’re famed for having caps that can be cooked like burger
patties.
Shiitake
Shiitake mushrooms are another ubiquitous mushroom in the
food world, often sauteed or included in soups like miso or ramen. No matter
how you eat them, you’ll find a lot to like about their famed anti-inflammatory
properties.
King Oyster
While they aren’t nearly as prominent as the last two
mushroom varieties, king oysters are incredibly versatile. And just like the
other mushroom species discussed here, they’re low in carbs and rich in
nutrients.
Lion’s Mane
Since they’re relatively rare, you’ll likely have to pay a
bit extra for lion’s mane mushrooms. But they’re worth the added expense,
particularly if you use them to make vegan “fish” tacos.
How can mushrooms help with blood sugar?
In short... they will not lower your blood glucose directly, but they won't spike your numbers either.
The soluble fiber beta-glucan found in mushrooms slows
digestion and delays the absorption of sugars, thus helping to control blood
sugar levels after a meal. Beta-glucans are soluble fibers that come from
the cell walls of bacteria, fungi, yeasts, and some plants. They might lower
the risk for heart disease. Beta-glucans might prevent the body from absorbing
cholesterol from food. They might also stimulate the immune system by
increasing chemicals that prevent infections.
Mushrooms are just plain fun and can add immense versatility in your cooking. Whether you use them raw or cooked, mushrooms can elevate your flavor palettes and make you a happy foodie. :-) Here's a solid reason to incorporate mushrooms in your meal plan.
Low glycemic index/load
Two of the main things we look at in our diabetes friendly diet are, as you most likely already know, the glycemic index and glycemic load of any given food. When we check the numbers for mushrooms, we find that they are an impressive option. Mushrooms have a glycemic index of 15 for raw and mid 30s for cooked, placing them way down in the low range. The glycemic load for these beauties is also very low at only about 1.0 - 1.9 depending on preparation, making them a perfect food option.
Conclusion:
Mushrooms are just one of those foods that can help make our diabetes friendly cooking fun. They aren't any kind of miracle cure... not at all. What they are is a food you can include in may different ways without worry. Mushrooms can easily take a dish to Next Level, whether it be a soup, a sauce/gravy or even a salad. Sautee them and add to a green vegetable and suddenly something like simple green beans becomes a star quality side. Add them to a slow cooker meal and watch your dish explode with earthy flavors. Add them to a simple breakfast omelet and start your day with a smile. There's really no end to the possibilities with these little gems. :-)
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R