Mushrooms and Weight Management

Having trouble watching your weight? You are not alone. Almost two-thirds of Canadians are either overweight or obese. Finding appealing and effective ways to achieve and maintain a healthy weight is very important.¹

Being overweight can increase the risk of developing chronic diseases such as diabetes, heart disease, and cancer.² Carrying excess weight can put stress on joints causing pain and making it difficult to enjoy daily life. Eating more fruits and vegetables, including fresh mushrooms, is a tasty way to help you keep your weight in check.

Fresh Mushrooms Can Help!

Appetite Control

Fresh mushrooms are a low glycemic food as they contain very little carbohydrate. That means that they do not raise blood sugar levels as significantly as carbohydrate-rich foods, such as bread.
Studies have shown that low-glycemic foods, including fruits and vegetables, may help control appetite longer than those with a high-glycemic index.³

Fewer Calories

Fresh mushrooms are a perfect choice for low energy-dense diets as they have high water content, are low in fat, and contain some fibre: three factors that will help keep you feeling full with fewer calories.
Researchers have found that people who eat satisfying portions of foods that are less energy-dense have greater success at weight loss and maintenance.⁴

Boosting Flavour

• Mushrooms add depth of flavour to foods, without adding a lot of extra fat, calories or sodium.
• Fresh mushrooms, shiitakes in particular, have a subtle savoury quality called umami that rounds out other flavours and adds taste satisfaction. This comes from the glutamic acid they contain.⁵

Mushrooms Make a Difference

• Substitute ½ cup sautéed white button mushrooms in quiche for 4 ounces of cooked bacon. Benefit: Save 580 calories, 45 g fat, 15 g saturated fat and 128 mg cholesterol.⁶
• Substitute 1 cup diced portabella mushrooms in spaghetti sauce for ½ cup lean ground beef (80% lean). Benefit: Save 285 calories, 19 g fat, 7 g saturated fat and 101 mg cholesterol.⁶
• Substitute ¼ cup sliced fresh crimini or brown mushrooms on panini for 2 slices of provolone cheese. Benefit: Save 192 calories, 15 g fat, 9.5 g saturated fat and 38 mg cholesterol.⁶