Mushroom Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Mushrooms are technically a fungus, but that has not stopped Americans from consuming this hearty vegetable. The U.S. Department of Agriculture estimates that the average American consumes approximately three pounds of mushrooms a year.¹ There are over 14,000 species of mushrooms, with the most common varieties being white button mushrooms, cremini mushrooms, and oyster mushrooms.

Mushrooms are one of the ideal choices for those looking to stabilize their blood sugar levels because they are low in carbohydrates and sugar and are considered to have anti-diabetic properties.

This article will explore how mushrooms may impact blood sugar levels and the health benefits of including this fungus in your diet.

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Glycemic Index Table

The glycemic index for mushrooms varies depending on the type of mushroom and whether the mushroom is eaten raw or cooked. Generally, mushrooms have a low glycemic index rating between 10 and 15, which is considered to be in the low glycemic index range.² This rating means that eating mushrooms will not cause rapid spikes in blood sugar levels and is a great option for those looking to maintain stable blood sugar levels.

The fiber content in mushrooms also slows down the absorption of nutrients, allowing this vegetable to have one of the lowest glycemic index ratings available.

The below glycemic index and glycemic load data is for 100 grams of white button mushrooms:² ³

Glycemic Index

Serving Size

Carbohydrate* per Serving (g)

GL per Serving

Nutritional Facts

Despite the numerous varieties of mushrooms, they have similar nutritional profiles, which are mainly characterized by low-sugar and low-fat content. Mushrooms are also rich in selenium and B vitamins. B vitamins are strongly linked to improved brain function, while selenium is a powerful antioxidant that aids with thyroid functionality.⁴ ⁵

The nutritional information below is for 100 g of raw white button mushrooms.³

Calories

Carbs

Protein

Fiber

Cholesterol

Vitamins

A (61.93 µg), B12 (0.15 µg), B6 (0.2 mg), C (6.94 mg), D (7.79 IU), Biotin (9.07 µg), Phosphorus (93 mg), Folate (35 µg), Calcium (5 mg), Magnesium (10.2 mg)

Sodium

Total Fat

Health Benefits

Mushrooms contain health-boosting vitamins, minerals, and antioxidants, which makes them a nutritional powerhouse. Cremini mushrooms are also an excellent source of zinc, which strengthens the immune system and is critical for adolescent growth and development. Researchers have also found that mushrooms contain the below health benefits.

Decreasing the Risk of Cancer

A review of 17 cancer studies from 1966 to 2020 showed that eating 18 grams of mushrooms (approximately two medium mushrooms) a day may lower the risk of cancer by as much as 45%.⁶

Mushrooms contain ergothioneine, an amino acid and antioxidant that prevents and slows cellular damage. Specific types of mushrooms (e.g., shiitake, oyster, maitake, and king oyster) have high levels of ergothioneine, but researchers found that adding any variety of mushrooms into your diet will lower your risk of cancer.⁶

May Help Lower Cholesterol

Vegetarians and vegans often use mushrooms as a red meat substitute. By making this swap, you can minimize calories, fat, and cholesterol while consuming a hearty meal. Research shows that shiitake mushrooms help lower cholesterol levels.⁷ This specific mushroom variety inhibits the production of cholesterol, blocks cholesterol from being absorbed, and lowers the overall cholesterol levels in the blood.

May Support Brain Health

A study in Singapore showed that research participants who ate more than two cups of mushrooms a week had a 50% lower risk of developing mild cognitive impairment (MCI).⁸ MCI has been shown to cause memory and language difficulties and is a precursor to Alzheimer’s disease. In the study, participants who consumed only one cup of mushrooms a week also saw some benefits. The mushrooms the participants ate included golden, oyster, shiitake, and white button varieties.

Aids In Gut Health

The body’s gut microbiome is made up of trillions of bacteria, fungi, and other microorganisms. The health of your microbiome is also closely linked to many health conditions, from brain and skin health to cardiovascular disease.

Research shows that the polysaccharides in mushrooms can stimulate the growth of healthy bacteria in the gut microbiome.⁹ Unlike other foods that break down in stomach acid, the polysaccharides in mushrooms pass through the digestive tract unchanged and encourage bacteria growth in the colon.

Is Mushroom Good for Weight Loss?

Research suggests that a diet including mushrooms can help individuals safely lose weight when combined with exercise and sustainable healthy habits.26 In one study, individuals who substituted 20% of their meat consumption with mushrooms showed improvements in weight loss results.²⁶

The antioxidants in mushrooms are also thought to increase the defense systems in cells and improve anti-inflammatory actions that protect against obesity-related hypertension.²⁶

If you are looking for ways to incorporate mushrooms into your meals, here are some ideas to try out:

Add mushrooms to a homemade pizza or omelet
Add mushrooms to a pasta sauce
Include mushrooms in a salad
Stir fry mushrooms with other vegetables and a lean protein

Is Mushroom Safe for People Living with Diabetes?

Research has shown that mushrooms contain anti-diabetic properties. Consuming a diet rich in vegetables like mushrooms may help protect against gestational diabetics, which impact 14% of pregnancies worldwide.¹³ ¹⁴ ¹⁵ ¹⁶

Mushrooms also contain high levels of vitamin B, which can protect against decreased mental function and dementia in older adults with vitamin B deficiency, as well as those living with diabetes who take metformin to control blood sugar levels.¹⁷ ¹⁸

Alongside B vitamins, mushrooms also contain polysaccharides, which may have anti-diabetic properties. Research in animals with type 2 diabetes showed that polysaccharides may help lower blood sugar levels, improve insulin resistance, and reduce pancreatic tissue damage.¹⁹ ²⁰ ²¹ ²²

One type of polysaccharide, beta-glucan, slows digestion and delays the absorption of sugar, which helps control blood sugar levels and reduce glucose spikes following a meal.²³ ²⁴ ²⁵