Why Add Mushrooms to Your Diet

September is National Mushroom Month. Many recipes I prepare call for mushrooms. But rarely do I think to include them in favorites that don’t list them among the recipe ingredients. That’s a mistake. Mushrooms are beneficial in many ways and can be a part of any healthy diet.

In a study published in the Journal of Nutrition, rats fed a high-fat diet showed fewer signs of atherosclerosis when researchers added portabella and shiitake mushrooms. Future studies may determine if the effect proves true in humans.

Mushrooms contain the minerals, selenium, potassium, copper, iron, and phosphorus. Some reasons to include them in the diet are because they 1) have high concentrations of the antioxidants ergothioneine and glutathione which protect cells, 2) may have some preventive effect on the neurological diseases Parkinson’s and Alzheimer’s, 3) may boost memory and reduce mild cognitive decline, 4) improve heart health by substituting for portions of red meats, 5) strengthen bones by converting ergosterol into vitamin D when skin is exposed to sunlight, and 6) increase energy because of rich amounts of B-vitamins which help cells convert glucose into energy.

Benefits may go beyond these assets. Mushrooms can be used freely in many dishes because of texture and flavor. But they are so much more because they are:

• low in calories
• fat-free and therefore cholesterol-free
• gluten-free
• low in sodium

Mushrooms are fungi, but their characteristic nutrient content qualifies them to be categorized along with vegetables. The Mushroom Council states that they are wholesome, enjoyable foods that can help fill a void when we fail to eat enough vegetables.

Proponents of including mushrooms in the next Dietary Guidelines for Americans point out advantages because of their properties. These advocates support the concept of “The Blend,” the addition of mushrooms to dishes such as hamburger. Mushrooms enhance flavors due to their distinctive natural unami, and they create a more nutritious product. Such mixtures lower dietary fat and adds vegetable equivalents to the diet, especially significant for school children. Mushrooms can be a healthy asset and improve flavor in sauces, egg dishes (scrambled, omelets, quiche), salads, and meat mixtures (meatloaf, chili, burgers, etc.).

While mushrooms supply numerous nutrients for a healthy body, they are not a panacea. Studies on animals and insects look promising, but it is not a given those results will work in humans. Enjoy them for what they are ─ a delightful food to add for a healthy and tasty diet.

 

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Making Sense Out of Nutrition Nonsense

Rarely does a day go by without nutrition articles catching my attention. Some explore new research in varied topics. Many regurgitate information with a new twist reported decades ago. As a professional dietitian nutritionist, articles should make sense to me, and if not, maybe its nutrition nonsense. No wonder the public is confused.

Headlines tantalize readers with everything from fried Twinkies to cures from horrible diseases by eating certain foods. Where is the truth, and what can consumers believe? Sadly to say, a few qualified professionals tout foods and products for all the wrong reasons―money.

I don’t know if fried Twinkies still exist. Hopefully, they have met their demise. Because of their high-fat high-sugar content, they’re not recommended by anyone with common sense. On the other hand, valid research continues to enlighten us about healthy foods that may impact cancer development. Some food choices increase the probability of cancer, while other types of foods help the body avoid invasion. And it isn’t just cancer. Research proves relationships between certain types of foods and heart disease. Recent studies have advanced discovery of foods that could thwart the onset of such conditions as Alzheimer’s Disease. These are important issues to all of us, especially when genetics causes a greater propensity for certain disease conditions.

Separating nutrition sense from nonsense isn’t easy. Think back to the many products labeled with eye-catching appeal to let you know it is free of cholesterol, or more recently, gluten-free. Do advertisers have the best interest of consumers in mind, or are they focused on increased sales? Certainly, if you need foods with no cholesterol or gluten-free, having it boldly printed on the front helps. But really! The majority of the population does not need gluten-free products. Gluten, like cholesterol and many other substances, may not be tolerated by some individuals. But for most of us, foods containing these materials aren’t harmful.

A recent exaggerated headline proclaimed,“Kale is a Surprise on 2019’s ‘Dirty Dozen’ List.” Well, not really. Acclaimed as one of the greatest foods for health promotion, who wouldn’t want to know why kale has fallen into disfavor? The truth of the article? Kale, like most of the fresh produce we buy, is subject to contamination through harvesting, processing for market, and shipping and handling all along these steps. Yes, kale is exposed to everything from dirt, sometimes pesticides, possibly human waste, plus a myriad of other contaminants. But does that lessen its nutritive value? Caution must be taken with all fresh produce and washed thoroughly, but that’s no excuse to eliminate it from the diet.

The next time you read an astounding news headline about foods and nutrition, take time to read beyond the first paragraph. If truth is important to you, check out reliable sources to verify the most recent claim.

Food is what we eat. It’s necessary to nourish our bodies. Don’t take the latest gimmick as factual. Make sense of what is touted and ignore the nonsense.

I would love to hear your concerns and responses. If you have a question about healthy foods or especially weight-loss diets, let me hear from you. I will make every effort to get the facts―nothing but the facts to make sense from the nonsense.

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