How to incorporate mushroom in diets
With January just around the corner, many people will have one resolution on their list for next year: a new year diet plan. Well, we’re here to tell you that you don’t have to wait until January to start a low-fat diet plan with meals that are nutritious, filling, and packed with flavor.
So what’s the catch?
No catch! Just a friendly “fungi” of ours called the mushroom. Mushrooms for weight loss purposes are the perfect option. They’re easy to incorporate into a variety of dishes and can help you eat a healthier diet as soon as today. Here are some of the best diet plans that incorporate mushrooms to get you started.
- Ketogenic (Keto) Diet
The first regimen that many are adopting as their new year diet is the keto diet. This plan prioritizes little to no carbs and focuses on high-fat foods, setting it apart from other low-fat diet plans on this list. One main benefit of the keto diet is its ability to lower blood sugar and insulin levels by shifting the body’s metabolism toward fat and ketones instead of carbs. And keto diet mushrooms are some of the best additions to take this system to the next level.
Incorporating Mushrooms Into the Keto Diet
Mushrooms are extremely low in carbs and serve as a fantastic vehicle to sneak nutrients into many keto-approved meals since they won’t cause you to leave ketosis. Before beginning, it’s best to look into a beginner keto diet plan to understand more about this regimen. Following a beginner, no-carb keto diet plan can get you on the right track to ketosis and help you ease into the diet. - Paleo Diet
The Paleo diet pushes the consumption of lean meats, fish, fruits, vegetables, nuts, and seeds — basically whole foods that came into existence before the beginning of farming practices roughly 10,000 years ago. Dairy products and grains are also allowed in moderation.
Incorporating Mushrooms Into the Paleo Diet
Just like the keto diet, mushrooms of any shape and size check all the Paleo must-have boxes since they are unprocessed and can be found in nature. - Whole30 Diet
The Whole30 diet begins with 30 days of eliminating sugar, alcohol, grains, dairy, and legumes. On day 31, you begin reintroducing some of those foods back into your daily meals. The Whole30 diet may provide many health benefits, including: fat reduction, improved energy levels, healthier sleep quality, decreased appetite, stronger athletic performances
Incorporating Mushrooms Into the Whole30 Diet
Mushrooms are an approved food for all parts of this low-fat diet plan and work wonders with Whole30 recipes, such as this Hearty Whole30 Veggie Chili Dog dish. - DASH Diet (Dietary Approaches to Stop Hypertension)
The DASH diet is promoted by the National Heart, Lung and Blood Institute and focuses on consuming foods low in sodium but high in potassium, calcium, protein, and fiber such as fruits, vegetables, whole grains, lean protein, and low-fat dairy.
Incorporating Mushrooms Into the DASH Diet
So where does our star ingredient come in to steal the show? Mushrooms are the perfect addition to this type of diet because of their rich and versatile “umami” flavor. - Flexitarian Diet
The Flexitarian Diet (or semi-vegetarian diet plan, according to some) is a diet that encourages eating plant-based foods often, yet allows meat and other animal products in moderation.
Incorporating Mushrooms Into the Flexitarian Diet
The Blend: a cooking technique that blends finely chopped mushrooms with ground meat. The Blend is a technique for those that want reduced calories, cholesterol, and sodium without sacrificing nutrition. As a result, this technique and semi-vegetarian diet plan go hand-in-hand. - Mayo Clinic Diet
Developed by Minnesota’s Mayo Clinic, this diet focuses on not just what you eat, but your overall lifestyle. There are two phases: “Lose It!” that starts the weight loss process and “Live It!” that helps continue and maintain new healthy habits.
Incorporating Mushrooms Into the Mayo Clinic Diet
The Mayo Clinic diet promotes reduced meat consumption; therefore, substituting Portabella mushrooms for steak or beef patties can be a tasty way to enjoy a meatless diet. Oyster mushrooms are another great alternative with a “meaty” texture and robust umami flavor that make them an excellent choice for seafood imitation. - Therapeutic Lifestyle Changes (TLC) Diet
The National Institute of Health’s National Cholesterol Education Program created this diet plan to encourage a heart-healthy diet focused on reducing cholesterol.
Incorporating Mushrooms Into the TLC Diet
Mushrooms are a cholesterol- and saturated-fat-free food, which means they can easily be added to any dish to replace meat in order to cut cholesterol. - Volumetrics
Created by Barbara Rolls, Ph.D., Volumetrics focuses on consuming foods with lower calories but at a higher volume. The goal of this diet is to make you feel more full on fewer calories, resulting in weight loss.
Incorporating Mushrooms Into the Volumetrics Diet
Volumetrics relies on foods with a high water content, making mushrooms an ideal fit for this diet. Fresh fungi are approximately 90% water and low in calories, with only 22 calories per 100 grams. - WeightWatchers
WeightWatchers adjusted their company vision to focus more on health and well-being instead of weight loss alone. They still use solutions backed by science, and their program utilizes a SmartPoints system.
Incorporating Mushrooms Into the WeightWatchers Diet
All varieties of raw mushrooms are a 0-point food on this diet, meaning you can sneak this nutritious add-on into a meal without any guilt. For example, you could make a burger with 80% ground beef and 20% finely diced mushrooms; a six-ounce cooked 80/20 beef/mushroom patty is only 10 points on the WeightWatchers diet. - Low FODMAP Diet
FODMAP stands for fermentable oligo-di-mono-saccharides and polyols. These groups of carbohydrates may cause gas, bloating, and possible issues for those with irritable bowel syndrome, according to research.
Incorporating Mushrooms Into the Low FODMAP Diet
Low FODMAP mushrooms include oyster mushrooms (0.54mg mannitol) and King Trumpet mushrooms (0.60mg mannitol). Higher FODMAP varieties to avoid include shiitake (10g mannitol) and white button (6g mannitol). This is another great option besides the keto diet for a low-carb diet plan.
Source: Monterey Mushrooms
