Mushrooms and Diabetes: A Comprehensive Guide to Potential Benefits

The alarming rise in the number of diabetes cases reported from around the world is a cause for serious concern! Thanks to our unhealthy eating habits and not-so-active lifestyles, even kids are not spared. If diabetes occurs, you will find yourself flooded with countless suggestions regarding your food. In general, you are expected to fill yourself with foods low in glycemic index. Talking about glycemic index, the lower the GI value, the greater the time taken for digesting the food. This actually means your hunger pangs will not attack you as you feel full. Mushroom falls into the category of low GI foods, with its GI value being very low. Also, it has almost nil sugar.

According to experts, mushrooms, both wild and cultivated variants, are excellent sources of nutrients. Add to this the two above mentioned diabetic special features and it draws attention of diabetics. The extremely low GI enables mushroom to be included in the diet of diabetes without impacting their sugar levels.This happens due to the negligible presence of carbs in these umbrella-shaped fungi cousins. To put it in simple words, mushrooms have zero effect on the levels of glucose in the blood.

A study conducted at the University of Western Sydney identified that the presence of fiber in mushrooms could help in lowering the cholesterol as well as sugar levels in one’s blood. This is definitely a virtue that diabetes should reap. Diabetics, in general, have a tendency to showcase high cholesterol levels. The antioxidants in these plants help in maintaining the cholesterol levels, lowering the risk associated with cardiovascular diseases.

Mushroom For Diabetes – How Beneficial Are They?

Mushrooms are also admirable sources of potassium with almost nil presence of sodium. This helps keep one’s blood pressure at the normal level. Their low calorific values take care of your waistline too. You will also be able to find all the minerals and essential vitamins in mushrooms; this makes it a diabetic super food.

Get to know what are different types and in which way are these mushrooms good for diabetics:

1. White Button Mushrooms:

A study was conducted on the influence of button mushrooms on Type 2 diabetic rats, whose diet contained high cholesterol levels. According to the results published in the Nutrition Research journal in January 2010, these rats showcased a decline in their cholesterol levels. Their glucose levels too were kind of stable. Of course, humans vary from rats so this remains a theory.

2. Rooting Cauliflower Mushrooms:

Diabetics with poor circulation are known to benefit from these mushrooms. The studies conducted on rats suggest that these mushrooms possess potent wound-healing properties. Human testing is yet to be done to ascertain its benefits on mankind. Be careful while picking up this variant from your grocery store as there are poisonous varieties too.

3. Maitake Mushrooms:

According to a research that appeared in the American Journal of Chinese Medicine in 2008, diabetic rats that consumed these mushrooms, as culture and broth, showcased a decline in their glucose levels. This is definitely good news for diabetics, but you have to wait for more evidence.

4. Reishi Mushrooms:

The medicinal benefits of reishi mushrooms are quite popular. No wonder it was tested for its influence on glucose levels and the results were positive. Sadly, the research was done on mice and human testing is still pending. Now that you are aware of types of mushrooms,its time for you to in which way is mushroom good for diabetics

Easy and Delicious Mushroom Recipes:

Mushrooms do not harm your blood glucose levels even if they don’t lower them. Wondering how can diabetics eat mushrooms or how they can actually include them in your diet. Here are a few recipes you could try to reap the goodness of mushrooms:

1. Low Calorie Mushroom Soup:

Spice up your meal with an added dose of fiber and nutrients with this easy-to-make mushroom soup.

Ingredients:

1. Mushrooms – 3 cups, thickly sliced
2. Onions – ½ cup, finely chopped
3. Garlic – 3 pods, crushed
4. Corn flour – 1 tsp
5. Skim milk – 1 cup
6. Oil – 1.5 tsp
7. Salt – to taste
8. Black pepper powder – to taste
9. Coriander – 1 tsp, finely chopped
10. Water – 3 cups, warm

Method:

1. Add oil to a non-stick pan and heat it on medium flame.
2. Add garlic and sauté until golden brown.
3. Add onions and sauté until transparent. You can sprinkle a little water to prevent the onions from burning off.
4. Add mushrooms and sauté for about 5 minutes.
5. Dissolve corn flour in milk and add it to the mushrooms.
6. Increase the heat to maximum, bring the contents to a boil, lower the heat, and allow it to simmer until the mushrooms are well-cooked.
7. Keep stirring, intermittently, to avoid them from sticking to the bottom of the pan.
8. Remove from heat and allow it to come to room temperature.
9. Add to a blender, puree to a smooth mixture.
10. Transfer to a large bowl, add warm water and mix well.
11. Simmer for 4 minutes.
12. Adjust seasoning.
13. Spoon into soup bowls and serve garnished with coriander leaves.

2. Chilled Mushroom Salad:

Beat the summer heat by indulging in this guilt-free summer salad recipe.

Ingredients:

1. Fresh small mushrooms – 1 cup, halved
2. Onions – ¼ cup, thinly sliced
3. Cucumber – ¼ cup, cut into thin wedges

Dressing:

1. Lemon juice – 2 tbsp
2. Olive oil – 1 tbsp
3. Low fat non-sour yogurt – 2 tbsp
4. Italian seasoning – 3 tsp or to taste
5. Black pepper powder – ½ tsp
6. Salt – to taste

Garnishing:

1. Fresh parsley – 2 tsp

Method:

1. In a small bowl, whisk all the ingredients of dressing and allow this to chill for about 4 hours.
2. Wash the mushrooms thoroughly and chill for 4 hours.
3. Take out the chilled mushrooms and toss it with onions and cucumbers.
4. Pour the dressing over the salad mixture and toss for even coating.
5. Transfer to a freezer bowl and refrigerate until served.
6. Serve in chilled serving plates garnished with parsley.

Tips:

1. If you do not like raw mushrooms, sauté them until soft and then follow the same procedure.
2. You can even grill them with very little oil, salt, and pepper and follow the same procedure.

3. Sautéed Mushroom with Red Bell Peppers and Penne Pasta:

This makes a wholesome main course choice. Or, you can even serve as a salad with your crispy chicken main course.

Ingredients:

1. White button mushrooms – ¼ cup, washed, sliced
2. Whole wheat penne pasta – ½ cup, cooked al dente
3. Onions – ¼ cup, thinly sliced
4. Garlic – 6 pods, finely minced
5. Red bell peppers – 1, de-seeded, thinly sliced
6. Olive oil – 2 tbsp
7. Salt – to taste
8. White pepper powder – to taste
9. Pasta seasoning – to taste
10. Chili vinegar – 1 tsp
11. Lemon juice – ½ tsp
12. Italian Parsley – ½ cup, chopped

Method:

1. Follow the instructions on the package and cook pasta al dente.
2. Meanwhile, heat oil in a large frying pan on medium heat.
3. Add crushed garlic and sauté until golden brown.
4. Add onions and sauté until translucent.
5. Add red bell peppers and sauté for 3 more minutes.
6. Add mushroom slices and sauté until tender.
7. Add salt and adjust seasoning.
8. Remove from heat and keep aside.
9. Drain pasta, rinse with cold water and drain completely.
10. In a small bowl, mix vinegar with pasta seasoning, white pepper powder, and lemon juice. Adjust the seasoning.
11. Add the pasta and mushroom mixture to a large mixing bowl and toss well.
12. Pour in the vinegar mixture and toss to ensure even coating. Adjust the flavors.
13. Serve warm garnished with parsley leaves.

Now that you know that why mushrooms good for diabetics, when do you plan to start using it?

Have you ever tried any of these diabetic-friendly mushroom recipes? Mushrooms for diabetics are really beneficial! Hope you will agree with us and do share your feedback with us below.

Disclaimer: The images of the recipes are just for showcasing. The actual output might vary.