Mushrooms are low in both
carbohydrate and kilojoules, with a carbohydrate content
similar to zucchini and tomatoes. The low carbohydrate
diet for weight loss has been very popular in recent
times. As a low carbohydrate diet does result in weight
loss, it should not be assumed that carbohydrate is
the cause of the weight gain in the first place. People
gain weight only because they eat more kilojoules than
they burn each day; they can lose weight only by eating
less kilojoules than they burn.
Key aspects of weight control are the total number of
kJs 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.
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. 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.
Anyway, 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
very low salt, they won't affect blood pressure. Having
very little carbohydrate they won't affect blood sugar
levels. As they are low kilojoule they will never end
up on your waist. What a healthy fungus!
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
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.
Combine the mushrooms, mince, shallots,
egg, breadcrumbs, parsley and salt and pepper in a
large bowl, mix well to combine.
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.