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 8 Super Health Benefits of Mushroom

  Last Updated : Nov 06,2023

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8 Super Health Benefits of Mushrooms

The chewy texture and neutral flavour of mushroom makes it a wonderful addition to most dishes, both Indian and continental. Right from soups and starters to the main course, mushrooms can be used in lots of dishes. It absorbs flavours well, and works fine with most other ingredients, so you do not have to think twice before tossing some mushrooms into a stir-fry or gravy. You just need to make sure you buy your mushrooms from a good source, and preserve them properly if required to avoid spoilage. Mushrooms, fortunately, are low in calorie but bursting with health benefits. There is a lot to be gained by consuming them… 

1. Mushrooms are Low Calorie
One cup of Mushrooms contain only 18 calories and they are excellent for your health. Eat them often without guilt. It will add bulk to your diet and will make you feel fuller. You will feel satiated for a longer period and refrain from eating extra calories. You can try making our Low calorie mushroom recipes like Mushroom and Tomato Snack, Mushroom and Green Peas Curry and Grilled Mushrooms if you want to cut down on extra calories from your diet.


2. Low in Carbs
Mushrooms are extremely low in carbs and therefore do not raise blood glucose levels. One cup of mushrooms have only 3.44 grams of carbs.


3. Low Fat
Mushrooms contain negligible amount of fat i.e. 1 Cup will contain only 0.31 grams of fat. So it is good for weight watchers.


4. Good for Hypertensives
1 Cup of Chopped Mushrooms gives only 2.96 mg of sodium. Therefore it is safe to be consumed by those who have high blood pressure. A low-sodium diet with recipe like Mushroom Brown Rice and Mushroom Soup can also contribute to a decrease in the risk for stroke, heart failure, osteoporosis, and stomach cancer and kidney disease.


5. Reduces Fatigue
The B-vitamins Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. They’re involved in conversion of the macronutrients – Carbohydrates, Proteins and Fats into energy.


6. Diabetic Friendly
Mushrooms has a Glycemic Index of 15 which is very low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics.

Foods like Mushrooms have a low GI and hence don't spike your glucose level as they are absorbed slowly. You can try making recipes like Mushroom Capsicum and Paneer Stir fry, Paneer Mushrooms and Capsicum Satay and Mushrooms Baked with Herbs. For diabetics who crave for rice can occasionally include Brown rice recipes like Fenugreek and Mushroom Brown Rice with more of veggies and less of rice.


7. Healthy skin formation 
Being rich in Vitamin B3 (Niacin), it enables healthy skin formation and prevents wrinkles and skin diseases (1).


8. Helps Fight Cancer
Mushrooms are potential cancer-fighters. They contain an active compound called lentinan, which is being used as a treatment for gastric cancer (2).

In another study Lentinan along with chemotherapy extended the survival of cancer patients (3).







Nutritional Information for 1 Mushrooms, Button Mushrooms

Nutritional Information for 1 Cup Chopped Mushrooms
One Cup of Chopped Mushrooms is 74 grams.
RDA stands for Recommended Daily Allowance.

18 Calories
1.53 grams of Protein
3.44 grams of Carbs
0.31 grams of Fat

0.33 mg of Vitamin B2, Riboflavin = 30% of RDA (about 1.1 mg)

3.04 mg of Vitamin B3, Niacin = 25.33% of RDA (about 12 mg)

See full nutritional details of Mushrooms in Mushrooms glossary click here.




Healthy Mushroom Recipes


If you love creamy textured food then Herb Rice with Creamy Mushrooms and Asparagus Sauce is the right recipe for you as it is a blast of flavor and aroma. Stuffed Mushrooms with Spinach is a wonderful nutribite with the goodness of spinach and mushrooms. Tandooori Mushrooms are unbelievably delicious starter and is a low calorie, low fat recipe made with just 1 teaspoon of oil.

Stir Fry Wrap with Mushroom Sauce is healthy and super tasty and can be wonderfully enjoyable by kids. You can prepare Hot Mushroom Tea, a low calorie beverage to refresh and rejuvenate yourself. Spinach Mushroom Sabzi is a unique combination dish which is also rich in Vitamin A and Calcium. Eat it for stronger bones and good vision.

Try our other mushroom recipes from our website and app.

Happy Cooking!!!

health benefits of mushroom khumbh

Flavour, aroma, texture, the Herb Rice with Creamy Mushroom and Asparagus Sauce has it all! Tauntingly aromatic herb rice cooked with parsley and basil, is topped with a tangy yet creamy sauce of mushrooms and asparagus. The topping too has a dash of oregano, which makes this a very herby dish indeed. However, it is interesting to note that the herbs do not overpower the taste, as they are beautifully balanced by the mushrooms, vegetables, tomato puree and fresh cream. Overall, it has a very unique flavour that lovingly lingers in your palate.
 by Tarla Dalal
Dainty but power-packed tartlets of whole wheat bread are filled with a luscious mixture of mushrooms and onions in a creamy yet low-cal white sauce. This unique white sauce is thickened with whole wheat flour and cauliflower, giving the same delicious flavour and mouth-feel as the original calorie-laden version. The other ingredients like mushroom are also very low on the calorie and carbohydrate counter but add an exciting crunch to the topping. So, go ahead and enjoy one or two of these Creamy Mushroom Tartlets as a relatively guilt-free snack occasionally! Team it up with a bowl of Vegetable and Basil Soup or Vegetable Tortilla Soup and what you get is a satiating mini meal.
 by Tarla Dalal
You love spinach. You love mushroom. Now we bring them together to give you a specially planned nutri-bite!
 by Tarla Dalal
tandoori mushroom recipe | mushroom tikka on tava | healthy tandoori masala | with 22 amazing images. tandoori mushrooms are a fantastic vegetarian option for those who love the smoky, spicy flavors of tandoori cuisine. Learn how to make tandoori mushroom recipe | mushroom tikka on tava | healthy tandoori masala | tandoori mushrooms are a delicious and popular Indian dish made by marinating mushrooms in a yogurt-based marinade with minimal and flavorful spices. The marinated mushrooms are then can be grilled or cooked until they are slightly charred. Mushrooms are a good source of protein and fiber, and they are also low in calories. This healthy tandoori masala recipe makes a great appetizer, snack, or even a main course for a vegetarian meal. Enjoy! pro tips to make tandoori mushroom: 1. For a richer flavor, marinate the mushrooms overnight. 2. Serve the tandoori mushrooms immediately to enjoy it’s best flavours along with green chutney. 3. Instead of mushrooms you can also use paneer or potato cubes in this marinade. Enjoy tandoori mushroom recipe | mushroom tikka on tava | healthy tandoori masala | with detailed step by step by images.
A unique salad of roasted mushrooms and crunchy, colourful capsicums, flavoured with peppy herbs and tangy lemon juice. Roasting the mushrooms gives them a brilliant flavour and texture, which makes this salad very different and quite irresistible too. Moreover, mushrooms and capsicum are both low in calories and fat, and rich in fibre, which makes the Roasted Mushroom and Coloured Capsicum Salad a good option for weight-watchers. Indeed, who can say ‘No’ to a dish like this, which is both healthy and fabulously tasty! Serve with Boiled Hakka Noodles and Schezwan Sauce
 by Tarla Dalal
Wraps are always wonderfully enjoyable! They contain interesting surprises that your palate is sure to enjoy. This Stir Fry Wrap with Mushroom Sauce brings you the magic of wraps in a healthy and super tasty format. While mushrooms are usually stir-fried in loads of oil and used as a stuffing for wraps, here we have made it into a creamy, garlicky sauce, which together with crunchy stir-fried veggies makes a wonderful, low-carb filling for your whole wheat chapati wraps. This satiating snack can be enjoyed occasionally.
mushroom soup with barely recipe | Indian barley mushroom soup | healthy barley mushroom soup | with 36 amazing images. mushroom soup with barely recipe | Indian barley mushroom soup | healthy barley mushroom soup is one dish that will easily rise to top of your favourites. Learn how to make Indian barley mushroom soup. To make mushroom soup with barely, soak the barley in enough water for 30 minutes. Drain and keep aside. Boil 3 cups of water in a deep non-stick pan, add the barley and cook on a medium flame for 10 minutes. Strain and keep aside. We required the water and the barley. Heat the oil in a deep non-stick pan, add the onions and garlic and sauté on a medium flame for 2 minutes. Add the mushrooms, pepper and salt and sauté on a medium flame for another 3 to 4 minutes. Add the vegetable stock, barley and barley water, mix well and cook on a medium flame for 4 to 5 minutes, while stirring occasionally. Remove from flame, add the parsley and lemon juice and mix well. Serve hot. If you are watching what you eat then the Indian barley mushroom soup is ideal. Couple it with almond bread and you have a nutrient-packed, fibre-dense healthy vegan meal ready! What sets this soup apart is the unique combination of flavours of soothing barley and the delicately flavoured mushroom. The result is a wonderful mushroom soup with barely bursting with flavours, albeit all mild. Lemon juice and ground pepper add a nice wintery flavour, but if you do want to experiment, go ahead and add different seasonings. Perfect for a weight-watchers diet and low carb diet, this healthy barley mushroom soup lends mere 85 calories per serving along with 2 g of fiber. B vitamins as well as vitamin C is also found in plentiful in this heart-warming soup. Diabetics and heart patients can also enjoy this light and aromatic soup. You can also try other soup like Masoor Dal and Paneer Soup or Chawli and Beetroot Soup. Tips for mushroom soup with barely. 1. Always use vegetable stock. See how to make basic vegetable stock as this makes all the difference in taste to the soup. 2. Jau (barley) good for heart health : A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Additionally folate, potassium and magnesium also work together to support a healthy heart. See 9 amazing benefits of jau. Enjoy mushroom soup with barely recipe | Indian barley mushroom soup | healthy barley mushroom soup | with step by step photos.
mushroom tea recipe | Indian style quick mushroom tea | healthy mushroom tea | with 9 amazing images. mushroom tea recipe | Indian style quick mushroom tea | healthy mushroom tea is a quick fix soothing drink. Learn how to make Indian style quick mushroom. To make mushroom tea, heat the butter in a deep non-stick pan, add the mushrooms and cook on a slow flame for 4 to 5 minutes or till the mushrooms turn brown in colour. Add 2 cups of water, salt and pepper, mix well and cook on a slow flame for another 5 minutes, while stirring occasionally. Serve hot. Whether you call it a nutritious clear soup, or a refreshing cuppa of tea, this Indian style quick mushroom tea is a perfect choice to soothe and rejuvenate yourself for the endless challenges you need to meet every day. Flavoured mildly with pepper, this mushroom tea can be prepared quite quickly if you have cleaned and chopped mushrooms on hand. Just remember to cook the mushrooms well in butter till the raw smell vanishes and it turns a tempting brown in colour. With only 16 calories and 0.9 g of carbs per serving this healthy mushroom tea, is a welcome addition to a low calorie and low carb diet. Mushrooms being low on glycemic index scale, this tea can be enjoyed by diabetics too. This tea is a great way to make up for water requirements of the day without use of any fat laden ingredients. Tips for mushroom tea. 1. Chop mushrooms into small bite sized pieces so as to enjoy its mouthfeel. 2. Cook on a slow flame so the flavours blend well. Enjoy mushroom tea recipe | Indian style quick mushroom tea | healthy mushroom tea | with step by step photos.
spinach mushroom sabzi recipe | palak mushroom curry | healthy palak vegetable sabzi | with 35 amazing images. spinach mushroom sabzi is a delicious North Indian curry. Learn how to make healthy palak vegetable sabzi. The spinach mushroom sabzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the spinach mushroom sabzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-cook the mushrooms as they will shrink and lose their nice texture. A range of spices and spice powders come together with ingredients like ginger, garlic, tomatoes and onions to give this palak mushroom curry its remarkable flavour and aroma. Diabetic, heart issues or on weight loss, then try palak mushroom curry with some homemade tandoori roti. spinach mushroom sabzi is rich in Vitamin A, Vitamin C, Folic acid, Vitamin B2. 81 calories per serving for spinach mushroom sabzi. spinach mushroom sabzi is perfect for an Indian lunch tiffin box with rotis. You could also serve spinach mushroom sabzi hot with aloo paratha, paneer kulcha or naan. Enjoy spinach mushroom sabzi recipe | palak mushroom curry | healthy palak vegetable sabzi | with step by step photos.
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Health Benefits of Mushroom
 on 13 Jul 18 11:30 AM

Mushroom has so many nutrient values which is essential for human body, tarla mam has mentioned those in this article. Some of tasty & healthy recipes I tried at home are Palak Mushroom, Roasted Mushroom & Capsicum Salad, Tandoori Mushrooms. All came very good. Earlier I had lots of wrong information regarding cultivation of mushroom. This myth was cleared by my school friend during our friends get-together at his farmhouse, who is in business of mushroom cultivation. In reality its is cultivated in very scientific & hygienic atmosphere. So friends... just go BINDASS for Tarla Dalal''s delicious mushroom recipes.