Do you love mushrooms but are worried about how they'll fit into a keto diet? Have you ever asked yourself, "Are mushrooms ketogenic? If so, this guide is for you! Keep reading to learn more about how much is he using the keto diet as well as a list of the top options.
Are Mushrooms Keto Diet Approved?
Since 1 cup of mushrooms is only about 20 calories and three grams of carbs, they are a great choice to support a keto diet. Eating mushrooms is a great way to add balanced nutrition as well, so many people eat them as a supplement while trying to reach ketosis.
You don't typically eat mushrooms raw though, so be careful as you cook them to ensure that you're not adding any sauces or ingredients that would push you over the carb limit for the keto diet. Here are some healthy options:
- Sauté them in olive oil with vegetables, salt, pepper, and garlic
- Add them into an omelet or scrambled eggs
- Slice them and add them raw into your salad
- Boil them with vegetables to make a mushroom broth
- Roast them with thyme and Rosemary to create a crunchy snack
Benefits of Mushrooms
Besides being low in calories, mushrooms also offer a wide variety of other health benefits. It's no surprise that they've been used medicinally for thousands of years!
For example, they are a good source of vitamins B1, B2, and D. These vitamins help your muscles, nerves, and heart function better by allowing oxygen use to increase. They are also a great source of fiber, which can help you lose weight and feel full faster!
Mushrooms contain antioxidants that help boost your immune system and other nutrients like selenium that can help reduce the risk of chronic diseases.
Simply put, mushrooms are a great addition to the keto diet!
Top Keto-Friendly Mushrooms
Some popular mushrooms include Reishi, Turkey Tail, Cordyceps, Lion’s Mane, and Chaga. Let’s review each of these and the benefits they provide:
This is one of the most popular medicinal mushrooms. They contain adaptogens, which are known to help your body deal with stress.
Turkey tail mushrooms can help boost your immune system and fight off infections. Learn more in our Turkey Tail guide.
Another popular ingredient in Chinese medicine, this mushroom also contains adaptogens that allow your body to resist stressors and improve recovery time.
Lion’s mane mushrooms may have anti-inflammatory and antibacterial properties, and they have been prescribed for years as part of traditional Chinese medicine. The most common form of lion's mane is a powdered supplement, but you can also enjoy them whole from the grocery store. Just cook them like any other mushroom.
These mushrooms have a distinctive flavor that is enhanced by soaking and dehydrating them. The soaking process plumps the mushrooms and removes some of the bitterness, but does not affect the flavor in any other way.
Shiitake mushrooms are are available fresh at Asian markets or often at places like Whole Foods.
Dry-packed shiitake mushrooms tend to be more expensive than fresh-packed ones because they require more time to dry out before they can be resold.
The portobello mushroom is a large and popular variety of edible mushroom. It is a medium-sized mushroom that can be found in many colors, including red, brown, and white. The cap can be flat or dome-shaped. It has a highly meaty texture and a mild flavor. It is available year-round and can be found in most grocery stores.
Portobello mushrooms can be used in many types of recipes, including soups, sandwiches, and salads. Because it has a meaty texture, it can also be used to make burgers and meatloaf. It can also be added to pasta dishes to add some extra flavor and texture.
Chaga is very high in antioxidants, one of the most potent superfoods in the world!
How to Use mushrooms on a keto diet
If you want to incorporate keto-friendly mushrooms into your diet, the best and most convenient way to do so is through a blended dietary supplement. The other way is to cook whole mushrooms and eat with a meal. The best option is to do both!
At Wild Foods, we enjoy all mushrooms and their various benefits are a true gift of nature, which is why we created a mushroom blend superfood powder that contains Reishi, Chaga, Turkey Tail, Lion’s Mane, and Cordyceps! These keto-friendly mushrooms are grown by Chinese farmers in the countryside to ensure optimal growth and results. They are also vegan and non-GMO! Check out some of our favorite ways to drink mushrooms here.
Yes, mushrooms are ok for keto. They are naturally low carb and high in nutrients and water, making them excellent for filling you up and adding depth and variety to your eating plan.