Choosing the right foods to eat while trying to lose weight can be confusing. What is with Shiitake Mushrooms, are they beneficial or fattening when it comes to weight loss. Shiitake mushrooms are a kind of edible fungus, which is mostly popular in the east, but can be found in areas around the world. You can eat Shiitake mushrooms alone, either whole or dried, but they can also serve as an ingredient in various recipes. Like most edible mushrooms, eating more shiitake mushrooms can be beneficial for many in terms of losing weight.
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Learn how great shiitake mushrooms are, and how you can make eating them even healthier to help with weight loss. The first thing to take into consideration is how many trace minerals are found in shiitake mushrooms. Micronutrients are the cluster of nutrients that your body absolutely needs in order to live and flourish. Micronutrients include vitamins and minerals. They are involved in pretty much every aspect of your health, including weight loss.
- Niacin: 19% of the DV (Daily Value)
- Vitamin B5: 15% of the DV
- Vitamin B6: 15% of the DV
- Riboflavin: 13% of the DV
- Manganese: 12% of the DV
- Phosphorus: 11% of the DV
- Potassium: 9% of the DV
- Selenium: 8% of the DV
- Copper: 7% of the DV
- Zinc: 7% of the DV
- Magnesium: 5% of the DV
And a few other vitamins and minerals, in smaller amounts. The amounts of other vitamins and minerals in mushrooms are pretty good, compared with a lot of other whole foods. If you are having a hard time meeting your vitamin and mineral goals for the day, mushrooms may be able to help you quite a bit towards some of those goals.
Mushrooms also contain some types of antioxidants, substances that help your body fight off oxidative damage. It is not exactly clear whether or how much antioxidants aid in weight loss.
Another highly significant weight loss factor is how much fiber is in your meals. Raw Shiitake mushrooms have about 2.5 grams of fiber in every 100 grams. That is a decent amount of fiber per 100 grams, compared with a lot of whole foods.
Fiber has several benefits for weight loss. First and foremost, it fuels your microbiome, which are the germs living in your gut. The health of your microbiome affects the health of your body and weight.
Feeding it well is generally not a bad idea. Fiber also helps you feel less hungry, without adding much calories to your diet. Hunger and cravings can be a major stumbling block for those trying to lose weight, so it is a great benefit to avoid that. With the amount of fiber that is found in Shiitake mushrooms, you may find that you can decrease your hunger times by quite a bit.
Can shiitake mushrooms help you lose weight?
Before knowing if Shiitake Mushrooms are worth the space on your weight loss diet, there is one last piece to the puzzle. The calorie count of shiitake mushrooms. There are 34 calories per 100 grams in raw shiitake mushrooms. You can certainly include a few mushrooms like shiitake on a low-carb diet such as a keto diet, although they are slightly lower on the low-carb mushrooms list.
There are vegetables and other mushrooms that are lower in calories than shiitake mushrooms, but shiitake mushrooms are still typically lower in calories. Fruits, legumes, meats, and all things in between are usually higher in calories than shiitake mushrooms. Shiitake mushrooms are a very low-calorie food and may help you to feel fuller because of their higher fiber content. This may help you to avoid higher-calorie foods.
For most people, that, and eating lots of shiitake mushrooms, is enough to help them lose weight. If shiitake mushrooms are not to your liking, then you should not try and impose them on your everyday eating habits, shiitake mushrooms are not an exclusive weight loss food.
There are other foods that are equally good, if not better, at losing weight. If you are bulking up on Shiitake mushrooms, the first place to look is the rest of your diet and other lifestyle habits. Shiitake mushrooms are generally not fattening.
One small study investigated the effects of giving powdered shiitake mushrooms to rats fed a high-fat diet for 6 weeks. They divided a rat group into four groups, which received zero, low, medium, and high doses of powder. The study found that weight loss increased according to dose. In short, the more Shiitake powder rats were given, the more they lost weight. Studies on humans would have been better, but combined with shiitake mushrooms weight-loss-friendly nutritional values, it really does seem that shiitake mushrooms may help in your quest for weight loss.
How to use shiitake mushrooms for weight loss
There are many different ways you can consume Shiitake mushrooms. Some are better for weight loss than others. The best way to consume Shiitake mushrooms for weight loss is simply raw or cooked. Baking and putting the shiitake mushrooms on a grill are acceptable as well, as far as losing weight is concerned. In this case, you will preferably want to use a healthier cooking oil.
Shiitake mushrooms are often available even in dried form. Drying them does indeed boost their amount of vitamins, minerals, and fiber per 100 grams, but it does also add calories. Dry Shiitake mushrooms can have as many as 296 calories per 100 grams.
Water is also a great aid in losing weight. It helps you to feel fuller and increases the amount of calories that you burn. So, you will usually want to stick with the whole Shiitake mushrooms when trying to lose weight.