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Why I eat mushrooms every day

For overweight people, losing weight is the most important factor that can help them improve their health.

Numerous studies show that caloric restriction of between 10% to 20% can decrease body fat without lowering metabolism.

But changes in appetite are often found in obesity – so lowering calories can be difficult.

An interesting study shows that adding mushrooms to a meal leads to eating fewer calories in that meal.

More importantly, people do not tend to compensate with more calories later in the day. (They do not feel the need to eat more.)

These researchers conducted their human study at the Center for Human Nutrition, Johns Hopkins, Baltimore and published the results in the Journal of Appetite.

They were investigating the idea that low-energy-density foods can help with weight loss.

(The energy density rating of a food is simply how many calories that food contains by weight.)

“Increasing intake of low-energy-density foods in place of high-energy-density foods has been proposed as a strategy for treating obesity.”

This study used high-fat beef as a high-energy-density food.

And it used white button mushrooms as a low-energy-density food.

The experiment looked at how these two foods affected daily caloric intake and appetite.

“This study investigated how substituting mushrooms for beef in a test lunch affected energy intake, fat intake, palatability, appetite, satiation, and satiety in normal weight, overweight, and obese adults.”

All of the participants took part in two separate experiments.

One experiment involved eating a meat lunch every day for four days.

Another experiment swapped out some of the fatty meat for mushrooms.

The study assessed the caloric intake over the entire day of the study, not just intake from those particular meals.

“The order of presentation of four consecutive meat lunches and four consecutive mushroom lunches was randomized.”

The amount of energy in the meals containing mushroom was significantly lower than that in the meat meals.

“Energy content of meat and mushroom lunches varied (783 kcal versus 339 kcal), while volume was held constant.”

People ate more calories when they ate the meat meal.

But here is one question they had: Do people eating the lower-calorie mushroom lunch compensate later in the day by eating more calories?

People eating the mushroom lunch did eat more calories later in the day. But…

The total amount of calories over the entire day was lower when people were eating the mushroom lunch.

“Subjects exhibited only partial caloric compensation for this difference over 4 days.”

The addition of mushrooms led to lower caloric intake and lower fat intake over the four days of the experiment.

“Total daily energy intake and fat intake were significantly greater in the meat condition than in the mushroom condition.”

What’s more – it was not difficult for them to eat fewer calories.

People reported similar appetite and satiation from both experimental diets.

“Ratings of palatability, appetite, satiation, and satiety did not differ significantly in the meat condition than in the mushroom condition.”

Low-energy-density foods such as mushrooms may help people reduce caloric intake and fat intake…

Without affecting their enjoyment of food or causing stressful hunger pangs.

“Substituting low-energy-density foods for high-energy-density foods in otherwise similar recipes can be an effective method for reducing daily energy and fat intake.”

This study used the commonly found white button mushroom.

These mushrooms have many beneficial effects aside from those shown in this study.

White button mushrooms can lower estrogen.

They also lower a number of other markers of inflammation.

White button mushrooms are associated with lower rates of cancer – possibly due to lowering estrogen and inflammation.

But be careful: Raw or undercooked mushrooms do contain toxins.

Even white button mushrooms contain agaritine, which is toxic to the liver. Cooking well will destroy this and other bad stuff and make mushrooms healthy.

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Matt Cook is editor-in-chief of Daily Medical Discoveries. Matt has been a full time health researcher for 26 years. ABC News interviewed Matt on sexual health issues not long ago. Matt is widely quoted on over 1,000,000 websites. He has over 300,000 daily newsletter readers. Daily Medical Discoveries finds hidden, buried or ignored medical studies through the lens of 100 years of proven science. Matt heads up the editorial team of scientists and health researchers. Each discovery is based upon primary studies from peer reviewed science sources following the Daily Medical Discoveries 7 Step Process to ensure accuracy.