There seems to be a new "fad" diet on the rise. The mushroom-rich diet or M-Plan has celebrity support from the likes of Katy Perry and Kelly Osbourne. Now, as you know from all my previous posts, I'm not a supporter of "fad" diets, preferring a healthy eating plan which will keep you at your ideal weight all year round - every dat of your life. But there is a lot to be said for the humble mushroom - it is packed full of healthy nutrients that can only do wonders for the human body - unless you are allergic or intolerant to them!
1. Mushrooms are high in dietary fibre which helps promote good bowel function, they will also leave you feeling fuller for longer and therefore prevent snacking between meals.
2. They are extremely rich in protein but low in calories.
3. They are high in B-vitamins, zinc and iron helping to keep your hair, skin and nails healthy and shiny.
The mushroom-rich diet advocates that eating one regular lunchtime meal or dinner with a mushroom inspired dish (preferably raw and organic) over a 14 day period will help you to lose weight from stubborn areas such as thighs, buttocks, waist and upper arms.
But there are plenty more health benefits that have been studied recently on the humble mushroom. The Journal of the Federation of American Societies for Experimental Biology (FASEB) has recently published nine studies on mushrooms which detailed a wide variety of health benefits such as:
1. Weight management: One study found that substituting red meat with white button mushrooms can help enhance weight loss. Obese participants in the study had an average age of 48 years, ate approximately 1 cup of mushrooms a day instead of red meat. The control group ate a standard diet without mushrooms.
The study ran for 12 months and at the end, the mushroom eating group of participants had lost an average of 3.6% of their starting weight, about 7 pounds. However, they also showed improvements in body composition, such as reduced waist circumference and better ability to maintain weight loss in comparison to the control group.
2. Improved Nutrition: A dietary analysis found that mushroom consumption was linked to a better quality dieta and better nutrition.
3. Increasing Vitamin D levels through diet: Consumption of dried white button mushroom extract was found to be as effective as taking vitamin D2 or D3 supplements to increase overall Vitamin D levels.
4. Improved immune system function: Long chain polysaccharides, especially alpha and beta glucan molecules, are primarily responsible for the beneficial effect that mushrooms have on your immune system. One study showed that adding one or two servings of dried shitake mushrooms had a beneficial, modulating effect on immune system function.
Button mushrooms are an excellent low-calorie food, especially good for diabetics. They contain a
number of valuable nutrients, including protein, enzymes, B-vitamins (especially Niacin), and Vitamin D2. Mushrooms in general are an excellent source of antioxidants as they contain polyphenols and selenium. However, they also contain antioxidants that are specific only to mushrooms such as ergothioneine, which is now recognized by scientists as a "master antioxidant". It is an amino acid that contains sulfur, this appears to have a specific role in protecting DNA from oxidative damage. But there are 140.000 species of mushroom forming fungi and science is familiar with only 10% according to mycologist Paul Stamets. There are also a lot of poisonous varieties which you must steer clear of, so which ones should you incorporate into your diet?
1. Shiitake (
Lentinula edodes): These contain a number of health-stimulating agents, including lentinan a polysaccharide that gives it it's name. Lentinan has been used to treat stomach and other cancers due to its antitumor properties, and it has also been found to protect the liver, relieve other stomach problems (hyperacidity, gallstones, ulcers), anemia, ascites, and pleural effusion. They have also shown antiviral, antibacterial and antifungal effects; blood sugar stabilization; reduced platelet aggregation; and reduced atherosclerosis. They also contain eritadenine which has strong cholesterol-lowering properties.
2. Reishi (
Ganoderma lucidum): One of its most powerful compounds is
ganoderic acid which is currently being used to treat lung cancer, leukemia, and other cancers. But the health benefits of Reishi don't stop there, the list goes on to include: Antibacterial, antiviral and antifungal properties that help with Herpes, Epstein-Barr and Candida among others; Anti-inflammatory properties which help to reduce symptoms of rheumatoid arthritis, immune system up-regulation, normalization of blood cholesterol levels and blood pressure; and reduction of prostate-related urinary symptoms in men.
3. Cloud mushroom (
Trametes versicolor): These contain 2 polysaccharide complexes; PSK and PSP, which are drawing a lot of scientific attention lately. A seven-year $2 million NIH-funded clinical study in 2011 found that this variety improves immune function when given daily to women with stage I - III breast cancer. PSP has been shown to significantly enhance immune status in 70-97% of cancer patients. It is also used to treat different infections such as aspergillus niger, candida albicans, E.Coli, HIV, Herpes and streptococcus pneumonia - it also protects the liver and may be useful for chronic fatigue.
4. Himematsutake (
Agaricus blazei): also known as Royal San Agaricul is part of the common button
mushroom family. This variety has anti-cancer properties related to six special polysaccharides and can also protect against the damaging effects of radiation and chemotherapy. It may also decrease insulin resistance in diabetics, normalize your cholesterol, improve hair and skin and treat polio.
So, as you can see, the "humble" mushroom is not so humble after all and should be incorporated into your diet as staple for good health and not just as garnish to your main dish!
Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype). Just send an email to lucycarr@socialnutrition.com
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