- Mushrooms can be more satiating than meat and may aid weight management
- Substituting mushrooms for meat may be both nutritional and satiating
- Mushrooms are rich in protein, vitamin B, vitamin D, selenium and potassium
Eating a mushroom-rich breakfast can increase satiety and prevent overeating compared to the meat breakfast, finds a new study. The study published in the journal Appetite
, suggests that mushrooms may be one of the most imperative ingredients for breakfast, which is the most important meal of the day.
"Previous studies on mushrooms suggest that they can be more satiating than meat, but this effect had not been studied with protein-matched amounts until now," said gut health and satiety researcher and study author Joanne Slavin, Ph.D., RD, a professor at the University of Minnesota.
‘A mushroom-rich breakfast may result in less hunger and a greater feeling of fullness compared to the meat-based breakfast.’
"As with previously published research, this study indicates there may be both a nutritional and satiating benefit to either substituting mushrooms for meat in some meals or replacing some of the meat with mushrooms."
Mushroom Vs Meat
Protein is a macronutrient, which appears to increase satiety. The research team wanted to match the amount of protein in the mushroom and meat to control the influence of protein on satiety. They found that both mushroom and meat contain comparable amounts of same calories.
The findings of the study suggest that mushrooms may aid weight management and satiety and contribute to overall wellness
, said Mary Jo Feeney, MS, RD, FADA, and nutrition research coordinator to the Mushroom Council. "Consumers are interested in the benefits of protein food choices, so it's important for them to know that plant-based sources of protein, such as mushrooms, can be satisfying."
Mushrooms can Curb Excessive Hunger
The research team conducted a randomized open-label crossover study. The objective of the study was to assess the differences in satiety and a 10-day food intake between 226 grams of white button mushrooms (Agaricus bisporus
) and 28 grams of meat. The study involves 32 participants (17 women and 15 men) who consumed two servings of mushrooms or meat for 10 days.
The study participants were given either mushrooms or 93% lean/ 7% fat ground beef to consume twice a day for 10 days. The portion size was based on the same protein content and similar calories.
The results showed a significant difference in satiety ratings between the mushrooms and meat consumption. Participants who consumed mushroom breakfast reported significantly less hunger and greater fullness compared to a meat breakfast.
Participants who ate mushroom-rich meal lost seven pounds, showed improvements in body composition and these changes were maintained for six months after losing weight.
Plant-based Diet for Better Health
According to the 2015-2000 Dietary Guidelines, a healthy diet should be low in saturated fat, which is found in animal proteins. There are many ways to gradually decrease meat consumption without loss of flavor. Replacing meat with mushrooms can be both nutritious and delicious.
According to a randomized clinical trial from Johns Hopkins Bloomberg School of Public Health, increasing the consumption of low-energy-dense foods like mushrooms in place of high-energy-dense foods like ground beef can be an alternative method for reducing daily energy and fat intake.
Substituting mushrooms for a portion of meat helped improve nutrition and flavor, according to a study conducted by University of California, Davis and the Culinary Institute of America. A mushroom-rich meal is low in calorie, saturated fat, and sodium. It provides other vital nutrients like vitamin B complex, vitamin D, antioxidants, and potassium.
Julie M.Hess, Qi Wang, Clarissa Kraft, Joanne L.Slavin. Impact of Agaricus bisporus Mushroom Consumption on Satiety and Food Intake, Appetite (2017). DOI: https://doi.org/10.1016/j.appet.2017.06.021