Are Oyster Mushrooms Beneficial?
The oyster mushroom is a common and edible variety available in markets. It derives its name from its resemblance to oysters in shape and color. Like other healthy mushroom varieties, oyster mushrooms are mainly consumed as food. However, oyster mushroom supplements have gained popularity for treating various health conditions and can be found in pharmaceuticals worldwide. Their popularity is attributed to traditional use in alternative medicine and traditional Chinese medicine (TCM) for treating chronic health issues. Oyster mushrooms are rich in dietary fiber and beta-glucan, known to boost immunity.
What Is the Nutrition Content of Oyster Mushrooms?
The following nutrition information is provided by the USDA (United States Department of Agriculture) for approximately one cup of raw sliced oyster mushrooms, weighing around 3 to 3.04 ounces:
-
Total Calories: 28 calories.
-
Fat: 0.007 to 0.01 ounces.
-
Sodium: 0.0005 to 0.00052 ounces.
-
Carbohydrates: 0.18 ounce.
-
Fiber: 0.07 ounce.
-
Sugars: 0.033 ounces.
-
Protein: 0.102 to 0.105 ounces.
-
Niacin: 0.00015 to 0.00015 ounces.
What Are the Dietary Benefits of Oyster Mushrooms?
-
There are only 28 calories in a one-cup serving of raw oyster mushrooms, making them a low-calorie food. They are considered low GI (glycemic index) foods, beneficial for type 2 diabetes, with a glycemic load estimated to be around three for a 1-cup serving. Additionally, as they are low in sugar, providing less than 0.03 ounces of naturally occurring sugar, they are a suitable option for diabetic and prediabetic patients. Furthermore, even in smaller amounts or a single cup serving, one can benefit from the additional 0.07 ounces of fiber when consuming these mushrooms.
-
Oyster mushrooms are almost fat-free, providing a negligible 0.01 ounce per serving, making them an easy addition to low-fat diets if one chooses to include them. They are one of the few vegetables or fungi from which you can derive almost 0.1 ounces of protein in a single cup of raw oyster mushrooms, helping to balance and add to the necessary macronutrient profile in the daily diet.
-
Oyster mushrooms are rich sources of multivitamins, mainly niacin, providing up to 21 percent of the recommended daily intake; riboflavin, providing up to 18 percent of the recommended daily intake; and pantothenic acid, around 11 percent of the recommended daily intake. Smaller amounts of folate, vitamin B6, and thiamin can also be obtained through the dietary consumption of oyster mushrooms.
-
Additionally, oyster mushrooms contain several minerals, such as phosphorus, potassium, copper, iron, magnesium, zinc, manganese, and selenium, making them an all-around food that can yield trace amounts of many vitamins and minerals.
What Are the Cardioprotective Nature and Immunity Enhancing Properties of Oyster Mushrooms?
According to a 2015 study, the nutrition evidence suggests that the dietary fiber component of oyster mushrooms (Pleurotus ostreatus) may be useful in reducing triglyceride accumulation in the liver, making them potentially cardioprotective. Research indicates that whole foods with fiber, like common and oyster mushrooms, are naturally low in calories and can be a good choice for healthy eating patterns regularly. Several other nutrition studies have also focused on the benefits of higher fiber intake for better heart health.
Nutrition authors and dietitians have emphasized the importance of dietary fiber in preventing chronic diseases and reducing the risk of atherosclerosis (a medical condition characterized by the buildup of plaque inside the arteries) and cardiovascular diseases over the last decade. According to preliminary nutrition studies conducted in 2016, oyster mushrooms are known to enhance immune functions. These immune-enhancing effects were studied in participants ingesting oyster mushroom extract for a minimum of eight weeks.
What Are the Drug Interactions and Safety Concerns Related to Oyster Mushrooms?
Like all mushroom varieties, allergies are not uncommon in some individuals when it comes to oyster mushrooms. Though emerging scientific research discusses the benefits of taking oyster mushrooms in dietary or supplement form, it is essential to remember that most of these supplements may not have been tested for safety, as dietary supplements are possibly unregulated by the Food and Drug Administration (FDA). Moreover, when it comes to supplements, the actual product may differ in doses from the specified amount intended to be in the product. In rare cases, medical literature reports instances of contamination with harmful substances like metals.
Additionally, some evidence suggests that mushrooms, including any variety, may interact with gabapentin, a medication commonly prescribed for patients with pain or epilepsy. Furthermore, limited research has focused on mushroom supplement consumption, especially during dynamic phases of pregnancy, lactation, or in individuals on systemic medications and those with systemic health conditions. Therefore, it is advisable to consult with a registered dietitian, nutritionist, or healthcare provider before consuming any mushroom supplements.
Why Wild Mushrooms Should Be Avoided?
Wild mushrooms are capable of causing adverse effects because some varieties in nature are poisonous, which may result in gastrointestinal issues, abdominal pain, dizziness, headache, and even loss of consciousness. Therefore, wild mushrooms or those that grow in the backyard are best avoided for consumption, and it is advisable to opt for freshly available farm produce or mushrooms from the market section.
What Is the Purchase and Culinary Use of Oyster Mushrooms?
Oyster mushrooms are generally known for their mild, sweet flavor and woody smell, along with a firmer texture than other mushroom varieties, making them a favorite for easy addition to heart-healthy recipes. When selecting oyster mushrooms, choose those that are dry and possess firm clusters, while avoiding dark, moist, or wilted ones, as they may indicate decayed produce.
The best way to store oyster mushrooms is by wrapping them in a plastic bag or placing them on a plate covered with plastic wrap and storing them in the refrigerator. Alternatively, you can use a paper bag. Fresh mushrooms can remain good for consumption for about four to seven days after purchase. Before cooking, clean the mushrooms thoroughly by brushing them off or decontaminating them with a paper towel. Oyster mushrooms are excellent choices for use in egg dishes, soups, and casseroles. They can also be added to stir-fries or stews, making excellent pizza toppings in Italian cuisine, and can be battered and fried as an alternative preparation method.
Conclusion
Oyster mushrooms offer a healthy dose of cardioprotective dietary fiber, beta-glucans, multivitamins, and minerals, along with the added benefit of being included in low-calorie or low-fat healthy diet forms. However, it is ideal to refrain from using mushroom supplements if one is on medications or has other medical issues. Consult the registered healthcare professional or nutritionist before adding oyster mushrooms to the diet.
