You may have heard of the Glycaemic Index (GI), which is the measure of the effect a carbohydrate-containing food has on blood glucose (sugar) levels. This effect is an indication of the speed at which the carbohydrate in food is digested and absorbed into the blood. Mushrooms are low in both carbohydrate and kilojoules, with a carbohydrate content similar to zucchini and tomatoes. As the carbohydrate content of mushrooms is so low, the mushroom has a GI close to zero. In other words, eating mushrooms has no real effect on blood glucose levels.

Key aspects of weight control are the total number of kilojoules consumed and the energy density of the foods eaten (see fact sheet 4). The mushroom is ideally suited for weight control because it is low in fat, low in kilojoules and low in energy density.

The good news is that if you have to watch your diet because of high blood cholesterol, diabetes, high blood pressure or overweight, then mushrooms fit very neatly into your diet. With virtually no fat and no cholesterol, they won’t affect blood cholesterol. Being a source of potassium and virtually salt-free, they help keep your blood pressure healthy. Having very little carbohydrate they won’t affect blood sugar levels. As they are low kilojoule they will never end up on your waist. Add to that all the essential nutrients in mushrooms and you have one super food!

 

Nutrient per 100g serve

Nutrient	Mushrooms
Protein (g)	3.3
Carbohydrate (g)	0.3
Fat (g)	0.3
Cholesterol (mg)	0
Fibre (g)	1.5
Energy kcal	25
kJ	103

Mushroom & chicken burger
Serves 4

2 tbs olive oil
350g cup mushrooms, thinly sliced
400g chicken breast mince
4 green shallots, thinly sliced
1 egg, whisked
1 cup fresh breadcrumbs
1/4 cup finely chopped parsley
salt and ground black pepper
wholemeal bun, shredded lettuce, sliced tomato, sliced cucumber, to serve

1. Heat 1 tbs oil in a large frying pan over high heat. Add the mushrooms and cook, stirring occasionally, for 8 minutes or until all the moisture evaporates. Cool 10 minutes.
2. Combine the mushrooms, mince, shallots, egg, breadcrumbs, parsley and salt and pepper in a large bowl, mix well to combine.
3. Shape evenly into 8 patties about 7cm in diameter and 2cm thick. Heat the remaining oil in a large non-stick frying pan over medium heat. Add the patties and cook for 4 minutes each side or until golden and cooked through. Serve on toasted wholemeal bun topped with lettuce, tomato and cucumber.