What Are Shiitake Mushrooms?
Shiitake mushrooms also known as Lentinula edodes are popular savory ingredients that are most often used in Asian cuisines. Shiitakes are very high in fiber and they are also low in calories, fat, and protein. These mushrooms are packed with good sources of plant-based nutrients such as vitamin D, zinc, choline, and vitamin B, and are a good low-calorie yet nutritious source for vegans and vegetarians who do not consume meat.
What Is the Nutrition Content of Shiitake Mushrooms?
The USDA (United States Department of Agriculture) has provided the following nutritional data for one cup, or approximately 145 grams, of cooked shiitake mushrooms:
-
Calories: 81 kcal (kilocalorie).
-
Fat: 0.3 g (gram).
-
Sodium: 5.8 mg (milligram).
-
Protein: 2.26 g (gram).
-
Vitamin D: 1 μg (microgram).
-
Zinc: 1.93 mg (milligram).
-
Carbohydrates: 21 g (gram).
-
Fiber: 3 g (gram).
-
Sugars: 5.6 g (gram).
Why Are They Considered Healthy Vegan Options?
-
The majority of calories that are present in shiitake mushrooms are only from carbohydrates. There are 5.6 grams of natural sugar in one cup of cooked shiitake mushrooms. The glycemic index of these mushrooms is between 10 and 15, making them an excellent choice for everyone especially those who are diabetic, prediabetic, or non-diabetic.
-
There is almost negligible or no fat in shiitake mushrooms. However, the fat intake would increase if it is cooked in oil or butter. It is best to avail the health benefits of this no-fat mushroom by choosing heart-healthy options like safflower or olive oil.
-
Shiitake mushrooms contain nearly 2.3 grams of protein in one cooked cup serving. Although they are not large in macronutrient quantities, they do offer traces of the essential amino acids that make them a good protein choice for vegans. Shiitake mushrooms are enriched with UV-B (ultraviolet) light that provides vitamin D with a fair amount of nutritional significance. Shiitake mushrooms contain zinc, manganese, and several B vitamins and are also an excellent source of minerals like copper, and selenium.
-
The B vitamins that are found in these shiitake mushrooms are mainly B5 or pantothenic acid which yields nearly 104 % of the daily recommended intake per serving or cup (based on a 2,000-calorie diet). Similarly, it also comprises the vitamins B1 (thiamine), B2 (riboflavin), folate, niacin, and vitamin B6.
-
These mushrooms are rich sources of choline, the precursor to a neurotransmitter called acetylcholine which is essential for metabolism. They are also naturally low in sodium and free from any saturated fat, hence they are cardioprotective and can be used as an excellent alternative to processed meats. The beta-glucan, a type of soluble fiber found in these mushrooms, can be useful for reducing bad cholesterol or LDL (low-density lipoprotein) cholesterol. The potassium found in shiitake mushrooms is also beneficial for reducing or regularizing the blood pressure levels in the body.
What Are the Systemic Health Benefits of Shiitake Mushrooms?
The various systemic health benefits of shiitake mushrooms are:
-
Reduced Risk of Prostate Cancer in Males - A 2019 research shows that the risk of prostate cancer is reduced considerably with regular consumption of shiitake mushrooms.
-
Anti-bacterial Effect on the Oral Cavity - Studies show that the shiitake mushroom extract can effectively aim to reduce certain harmful bacteria while preserving the healthy bacteria in the oral cavity. As dangerous oral bacteria or pathogens are the root cause of dental caries or periodontal disease of the gums, these results are suggestive of the dental health benefits associated with these mushrooms.
-
Aids Immunity and Boosts Metabolism - It is interesting to know that these mushrooms are rich in copper minerals. One cup of cooked shiitake mushrooms would yield more than the daily required amount of copper in adults which would enhance the immune system apart from supporting the activity of various immune cells (T-cells, neutrophils, phagocytes, B-lymphocytes, antibodies, that are stimulated by copper metabolism).
-
Prevent Nutrient Deficiencies - As these mushrooms are rich in zinc which is otherwise found in meat, poultry, and seafood, they can be preventive of nutrient-related deficits in vegetarians. A single cup of cooked shiitake mushrooms contains almost up to 2 milligrams of zinc.
Can Shiitake Mushrooms Cause Allergy?
Though the known allergies or case reports to shiitake mushrooms are very rare, in certain individuals it would be capable of inducing asthma through IgE-mediated allergic reaction. In case one suspects an allergic reaction post consumption of the shiitake mushrooms, then consult with a healthcare provider who might recommend an allergy test. This is because of a toxic substance that may be a potential allergen, especially in raw shiitake mushrooms called lentinan. When the mushrooms are well cooked, then this toxic substance even if present would be eliminated.
What Are the Factors to Be Considered While Purchasing and Storing Shiitake Mushrooms?
Purchasing:
Shiitake mushrooms are enjoyable to grow, but it is not advised to directly consume them because they are wild mushrooms, as they are similar to the ones that may naturally grow in the garden, and are easily confused with edible mushrooms. They would have potential allergens or toxins, hence it is best to always buy shiitakes from organic stores, markets, or fresh produce. One needs to choose shiitake mushrooms that are flexible with supple skin and should watch out for signs of slime or mold that can signify contamination.
Storage:
It is best to use them immediately after purchase or one can preserve them in the freezer. Before cutting or cooking these fresh mushrooms, clean them well and thoroughly with the help of a mushroom brush or a paper towel that is dampened to effectively remove the dirt. The nutrition tip for preventing the darkening of shiitake mushrooms that are employed by culinary chefs is to first soak them for around five minutes in a water solution (pint of water) and then in one teaspoon of lemon juice. It is always better to soak dry shiitake mushrooms in water for approximately 15 to 20 minutes before using or cooking.
Culinary Use:
People can best consume shiitake mushrooms as stir fries or can add them to other vegetable stir-fries as well. They can be mixed into veggie burgers or salads that can enhance the overall nutrient intake. Shiitake mushroom stems however are much tougher than the caps alone, but they can be used in broths.
Conclusion
Shiitake mushrooms are not only flavorful on the palate with a savory zest but they are also loaded with multiple health benefits because they are low in calories and fat and high in fiber, carbs, and vitamins essential to bodily immunity and metabolism. This makes it the best nutrient-loaded substitute for vegans and vegetarians.
