Obesity poses a significant health challenge. In the United States, diets are typically high in calorie-dense beverages and fast food, elevating the risk of cancer, heart disease, and type 2 diabetes. Over two-thirds of adults in the US are obese, indicating an epidemic.
Excessive weight gain elevates the risk of various health issues such as infertility, hypertension, stroke, gall bladder disease, fatty liver disease, high cholesterol, sleep apnea, and arthritis. Therefore, it’s crucial to monitor your weight and ensure your BMI remains below 30 to avoid obesity classification.
Several methods exist to facilitate weight loss, including maintaining a balanced diet, regular exercise, proper hydration, and adequate sleep. However, did you know there’s another intriguing approach to weight loss? Yes, you read it correctly.
Consuming certain varieties of mushrooms can significantly aid in your weight loss journey. Mushrooms are nutritional powerhouses, low in calories, making them a smart addition to your diet for a healthier lifestyle. Let’s explore how this works.
The Role of Mushrooms in Weight Loss
Mushrooms have been known to mankind for centuries and have played an important role in human civilization. There are hundreds of species of mushrooms, some poisonous, some edible and healthy for culinary activity, and some with incredible health benefits like functional or medicinal mushrooms.
Functional mushrooms have a history of therapeutic use in traditional Chinese medicine. These rare mushrooms usually grow in dense forests or on high plateaus of the Himalayas. They have impressive therapeutic properties, including:
- Supporting immune function by providing essential vitamins, minerals, and probiotics, which give you the strength and stamina to ward off diseases.
- Offering excellent antioxidant support to the body, thereby reducing the risk of oxidative stress, cancer, and many other health issues.
- Helping to lower cholesterol levels when incorporated correctly into the diet.
- Containing adaptogenic properties that help reduce the effects of stress on the body.
- Being very low in calories and high in fiber. This means you can generously add a lot of mushrooms to your diet without affecting your weight.
Nowadays, people tend to overeat more often than necessary, a psychiatric disorder called Binge Eating Disorder (BED), which leads to significant weight gain. In this condition, individuals consume large quantities of food and feel unable to stop.
In the US, it affects almost 3% of the population, with a higher prevalence among teenagers than adults by a ratio of 4:3. Treatment involves a combination of medicine and therapy.
Psilocybin, found in the psilocybe genus of mushrooms, aids in treatment by reducing the activity of brain cell networks linked to thinking patterns, hence speeding up the therapeutic process. Theoretical evidence suggests that psilocybin helps treat BED, compulsive eating, and food addiction.
Thus, these mushrooms may help maintain your diet by curbing hunger and keeping you satiated for a long time, thereby preventing overeating of unhealthy food or binge eating.
The Science behind Mushrooms and Weight Loss
Mushrooms offer a wide array of health benefits, including their potential to regulate appetite. Let’s delve into the science behind them.
Mushrooms are low in calories and high in protein. A half cup of mushrooms contains only about 3 calories and boasts about 20 to 40% protein, making them an excellent low-fat alternative to meat.
Additionally, mushrooms are rich in fiber, containing pectin, soluble fiber, and beta-glucans, which aid in slowing down digestion and controlling appetite by keeping you feeling satiated for longer periods. Consequently, this helps curb hunger and regulates fat storage in the body.
With a high water content of approximately 90%, mushrooms contribute to a feeling of fullness, aiding in weight management.
Certain mushrooms, such as Turkey tail mushrooms, contain high levels of beta-glucans, a dietary fiber that supports weight loss by slowing down carbohydrate absorption, regulating metabolism, lowering blood sugar levels, and reducing fat storage.1
Moreover, they provide various nutrients, including probiotics, which, combined with beta-glucans, reduce chronic inflammation, boost metabolism, burn fat, and promote the growth of beneficial gut bacteria.2
Lion’s mane mushroom is considered a superfood that enhances lipid metabolism, regulates cholesterol, and alleviates symptoms of stress and anxiety.
Additionally, certain mushrooms possess antioxidant properties, which mitigate oxidative stress and manage metabolic syndrome, including obesity.
Shiitake and Maitake mushrooms, in particular, exhibit high antioxidant activity, boosting metabolism and contributing to overall weight management.
Mushrooms support anti-obesity activities by promoting regular exercise and maintaining a healthy diet. They complement these activities in several ways:
- Mushrooms are rich in vitamins (such as D and B), minerals (including potassium and selenium), and antioxidants, providing the necessary stamina for daily workouts and aiding in weight management.
- Medicinal mushrooms enhance exercise performance by delaying muscle fatigue and facilitating faster muscle recovery post-workout.
- Supporting metabolic health, mushrooms help burn fat and calories, complementing workout routines.
- The immune-enhancing properties of mushrooms ensure consistent adherence to exercise routines by promoting overall health and immunity.
Incorporating Mushrooms into a Weight Loss Plan
Mushrooms are a delicious, eco-friendly, and noble alternative to traditional meats. Choosing mushrooms over meat benefits our health in numerous ways while satisfying our taste buds.
Substituting mushrooms for meat contributes to a decrease in animal exploitation. Mushrooms provide a unique blend of texture and umami, giving them a meaty flavor.
These ethical substitutes are rich sources of vitamins and minerals such as zinc, vitamin B1, B2, B5, B6, and B12, especially vitamin D. Adding them to your dish will not only enhance its flavor but also reduce calorie intake compared to meat.
Below are a few ways you can incorporate them into your diet:
Stir-fry: You can stir-fry mushrooms with other vegetables of your choice. Mushrooms, especially shiitake, turn brown and absorb sauces well.
Tacos: Pan-fried or roasted mushrooms can be wrapped in tortillas with fresh veggies.
Pizza topping: The finest mushrooms are selected and cooked to perfection before being added as toppings on pizzas along with other ingredients to enhance flavor.
Steak: Try seasoning fresh Portobello mushrooms and grilling or broiling them. This can be a vegan version of a steak.
Bacon: Mushrooms can be cooked similarly to bacon, offering a chewy, smoky, salty, and delicious alternative.
Kebabs: Mushrooms can effectively replace chicken in kebabs. They absorb marinades and BBQ sauces beautifully and taste divine when grilled.
Soup: Delicious soups can be prepared with mushrooms. Simply sauté them in butter, add flour, broth, and plenty of cream along with veggies of your choice.
Vegetarian stuffing: Mushrooms can be stuffed into sandwiches, burgers, and dumplings. Precooked stuffing usually yields better results.
Lasagna: Mushrooms can be layered between sheets in this baked dish usually prepared in a casserole.
Ravioli: Fresh pasta dough is rolled into small rectangular or circular sheets and stuffed with fillings of your choice, including mushrooms, before being cooked.
Top Five Mushrooms for Weight Loss
Functional mushrooms are renowned for their weight loss capabilities. They suppress hunger, increase metabolism, aid in calorie tracking, and can even enhance physical performance. Let’s explore the top five mushrooms that support weight loss.
Reishi
Reishi mushrooms, also known as Ganoderma Lucidum, promote overall health by enhancing immunity. They impact the genes in white blood cells, improving the function of lymphocytes, which aid in fighting infections and cancer.3
Additionally, they possess anti-fatigue properties, reducing anxiety and depression, thus enhancing the quality of life, particularly for those with few medical ailments.4
Moreover, they are rich in fiber, preventing overeating and curbing hunger between meals. Most importantly, they enhance insulin sensitivity, thereby reducing the risk of diabetes.
Reishi mushrooms can be incorporated into various dishes such as soups, stews, and broths. Simply add slices of these mushrooms while the soup or broth simmers to infuse the flavor and provide a nutritional boost. Or simply take them in gummy form!
Chaga
Chaga mushrooms, also known as Inonotus Obliquus, are a type of mushroom that primarily grows on the bark of trees in cold climates. They have historically been used to treat conditions such as diabetes, cancer, and heart disease due to their abundance of antioxidants and their anti-aging and immune-boosting properties.5
Their popularity stems largely from their high fiber content, which reduces appetite, increases satiety, and prevents unnecessary snacking, thus promoting weight loss. Moreover, they aid in lowering blood sugar and cholesterol levels due to their elevated antioxidant levels.6,7
The optimal method of incorporating them into your diet is by steeping them in hot water as an alternative to tea or coffee.
Chaga is renowned for its ability to aid in weight loss, as it boosts metabolism, leading to calorie burning, and enhances energy levels, promoting an active lifestyle. Incorporating Chaga into a balanced diet and regular exercise regimen will significantly contribute to weight loss.
Cordyceps
Cordyceps, also known as ‘Dong Chong Xia Cao’ in China and ‘Keeda Jadi’ in India, is a mushroom that grows on the larvae of insects in the higher altitudes of India, China, and Nepal. It has a long-standing history of use in traditional Tibetan and Chinese medicine due to its potential health benefits.
One of the foremost benefits of Cordyceps is its ability to enhance physical performance by increasing the production of adenosine triphosphate (ATP), which provides energy to the muscles.8 Additionally, it possesses antitumor and anti-inflammatory properties and aids in reducing cholesterol levels.9
Cordyceps is available in various forms on the market, such as powders, capsules, gummies, and tinctures. These can be incorporated into tea, coffee, or smoothies, or simply consumed by taking them in gummy form. The recommended daily dosage ranges from 500mg to 3000mg, depending on the form taken and the purpose of consumption.
Lion’s Mane Mushroom
Lion’s Mane, also known as Hericium erinaceus or yamabushitake, grows on the trunks of broad-leaf trees such as oak and beech, resembling a lion’s mane, hence the name. It has a history of culinary and medicinal uses in Asia.
With amazing brain-boosting benefits, it can also aid in weight loss due to its high protein and dietary fiber content, while being low in calories. This helps in keeping you full for longer periods and prevents binge eating, thus supporting healthy weight management.
Additionally, it aids in protecting against dementia, depression, and anxiety, and has even been proven to expedite recovery from nervous system injuries.10,11
Lion’s mane mushrooms can be consumed raw, cooked, or dried. Or in extracted form like gummies! They possess a seafood-like flavor reminiscent of lobster or crab. They can be integrated into dishes such as soups, stews, pasta, or risotto, and can even be added to tea, coffee, or smoothies.
Maitake
Maitake is found in China, Japan, and North America. It is commonly located at the base of trees such as oak, maple, or elm. Its bird-like appearance has earned it the name ‘hen-of-the-woods’. Additionally, it is referred to as the king of mushrooms due to its ability to grow over 100 lbs.
Maitake mushrooms offer a wide range of health benefits, including support for blood sugar and cholesterol levels, cancer prevention, and immune system boosting.12,13
Moreover, Maitake mushrooms aid in weight management by promoting healthy gut flora, improving digestion, and helping to maintain a healthy weight. Their high fiber content contributes to a healthy gut microbiome, facilitating weight loss.14,15
Maitake mushrooms can be added liberally to various dishes such as stir-fries, salads, soups, stews, pasta, pizzas, etc. However, grilling them is often preferred due to their strong earthy flavor.
Final Thoughts
Weight loss can be exceptionally challenging and complex. However, incorporating these functional mushrooms into your diet can provide a natural and effective means of supporting your weight loss objectives.
They aid in boosting metabolism, regulating blood sugar levels, and reducing inflammation, all of which directly impact your weight. Therefore, integrating functional mushrooms into a balanced diet and exercise regimen can significantly aid in your weight loss journey.
Enhance your wellness journey with the potency of functional mushrooms for a healthier, happier, and lighter you!
References
- Lo, Hui-Chen, et al. “Extracellular Polysaccharopeptides from Fermented Turkey Tail Medicinal Mushroom, Trametes Versicolor (Agaricomycetes), Mitigate Oxidative Stress, Hyperglycemia, and Hyperlipidemia in Rats with Type 2 Diabetes Mellitus.” International Journal of Medicinal Mushrooms, vol. 22, no. 5, 2020, pp. 417–429, https://doi.org/10.1615/intjmedmushrooms.2020034560.
- Saleh, Mohammad, and Armand Keating. Immunomodulatory Properties of Coriolus Versicolor: The Role of Polysaccharopeptide. Frontiers, 6 July 2017, frontiersin.org/journals/immunology/articles/10.3389/fimmu.2017.01087/full.
- Wang, Xin, and Zhibin Lin. “Immunomodulating Effect of Ganoderma (Lingzhi) and Possible Mechanism.” Advances in Experimental Medicine and Biology, vol. 1182, 2019, pp. 1–37, https://doi.org/10.1007/978-981-32-9421-9_1.
- Tang, Wenbo, et al. “A Randomized, Double-Blind and Placebo-Controlled Study of a Ganoderma Lucidum Polysaccharide Extract in Neurasthenia.” Journal of Medicinal Food, vol. 8, no. 1, Mar. 2005, pp. 53–58, https://doi.org/10.1089/jmf.2005.8.53.
- Kim, Yeon-Ran. “Immunomodulatory Activity of the Water Extract from Medicinal MushroomInonotus Obliquus.” Mycobiology, vol. 33, no. 3, 2005, p. 158, https://doi.org/10.4489/myco.2005.33.3.158.
- Wang, Cong, et al. “Anti-Diabetic Effects of Inonotus Obliquus Polysaccharides-Chromium (III) Complex in Type 2 Diabetic Mice and Its Sub-Acute Toxicity Evaluation in Normal Mice.” Food and Chemical Toxicology, vol. 108, 1 Oct. 2017, pp. 498–509, https://doi.org/10.1016/j.fct.2017.01.007.
- Sun, Jun-En, et al. “Antihyperglycemic and Antilipidperoxidative Effects of Dry Matter of Culture Broth of Inonotus Obliquus in Submerged Culture on Normal and Alloxan-Diabetes Mice.” Journal of Ethnopharmacology, vol. 118, no. 1, June 2008, pp. 7–13, https://doi.org/10.1016/j.jep.2008.02.030.
- Chen, Steve, et al. “Effect of Cs-4® (Cordyceps Sinensis) on Exercise Performance in Healthy Older Subjects: A Double-Blind, Placebo-Controlled Trial.” The Journal of Alternative and Complementary Medicine, vol. 16, no. 5, May 2010, pp. 585–590, https://doi.org/10.1089/acm.2009.0226.
- Gao, Jian, et al. “Lipid-Lowering Effect of Cordycepin (3’-Deoxyadenosine) from Cordyceps Militaris on Hyperlipidemic Hamsters and Rats.” Yao Xue Xue Bao = Acta Pharmaceutica Sinica, vol. 46, no. 6, 1 June 2011, pp. 669–676, https://pubmed.ncbi.nlm.nih.gov/21882527/.
- Chiu, Chun-Hung, et al. “Erinacine A-Enriched Hericium Erinaceus Mycelium Produces Antidepressant-like Effects through Modulating BDNF/PI3K/Akt/GSK-3β Signaling in Mice.” International Journal of Molecular Sciences, vol. 19, no. 2, 24 Jan. 2018, p. 341, https://doi.org/10.3390/ijms19020341.
- Samberkar, Snehlata, et al. “Lion’s Mane, Hericium Erinaceus and Tiger Milk, Lignosus Rhinocerotis (Higher Basidiomycetes) Medicinal Mushrooms Stimulate Neurite Outgrowth in Dissociated Cells of Brain, Spinal Cord, and Retina: An in Vitro Study.” International Journal of Medicinal Mushrooms, vol. 17, no. 11, 2015, pp. 1047–1054, https://doi.org/10.1615/intjmedmushrooms.v17.i11.40.
- Chen, Ya-Hui, et al. “Submerged-Culture Mycelia and Broth of the Maitake Medicinal Mushroom Grifola Frondosa (Higher Basidiomycetes) Alleviate Type 2 Diabetes-Induced Alterations in Immunocytic Function.” International Journal of Medicinal Mushrooms, vol. 17, no. 6, 2015, pp. 541–556, https://doi.org/10.1615/intjmedmushrooms.v17.i6.50.
- Sato, Mayumi, et al. “Effect of Dietary Maitake (Grifola Frondosa) Mushrooms on Plasma Cholesterol and Hepatic Gene Expression in Cholesterol-Fed Mice.” Journal of Oleo Science, vol. 62, no. 12, 2013, pp. 1049–1058, https://doi.org/10.5650/jos.62.1049.
- De Giani, Alessandra, et al. “Prebiotic Effect of Maitake Extract on a Probiotic Consortium and Its Action after Microbial Fermentation on Colorectal Cell Lines.” Foods, vol. 10, no. 11, 21 Oct. 2021, p. 2536, https://doi.org/10.3390/foods10112536.