An Updated 6 Daily 3’s
Welcoming a brand new food group to the family!
Long overdue, I have been wanting to swap out the only non-food member of the 6 Daily 3’s with mushrooms for years. And, alas, the time has finally come!
You may remember the prior version, where movement plays one of the key roles. While staying physically activity, incorporating exercise, and moving more is hugely important for every system of the body – cardiovascular, neurological, immunological, gastrointestinal, skeletal, etc., mushrooms needed as place in this mnemonic as one of the foods to prioritize in your diet. Continue incorporating activity and exercise into your daily life, but now we are honing in on food.
Some of the Many Reasons Mushrooms are So Magnificent
Mushrooms have been consumed as a functional food by many cultures for centuries because of their unique taste, subtle flavor, and role in a healthful diet, being low in calories, carbohydrates, sodium, and fats and cholesterol-free. Edible mushrooms are also rich in bioactive compounds, including phytonutrients (alkaloids, phenolic acids, flavonoids, carotenoids), fiber, polysaccharides, selenium, vitamins (e.g., niacin, thiamin, riboflavin, ascorbic acid, and vitamins B and D), and especially the antioxidants, ergothioneine and glutathione.
Mushroom’s medicinal properties include being antioxidant, anti-inflammatory, anticancer, antidiabetic, antiallergic, immunomodulating, cardioprotective, cholesterol-lowering, antiviral, antibacterial, antiparasitic, antifungal, detoxifying, and protective against cancer.
While there is an abundance of data on mushroom’s advantages, here is an example – a new systematic review and meta-analysis in American Society for Nutrition found an association between higher mushroom consumption and lower risk of cancer.
How to Incorporate Mushrooms
Consider adding in at least three different species each week – choose amongst the many edible species, including shiitake, oyster, maitake, king oyster, white button, crimini, portobello, enoki, porcini, and chanterelle.
Some of my favorite suggestions include the Sriracha Stuffed Mushrooms from The Healthspan Solution (see below) and Cream of Mushroom Cauliflower Rice (recipe) from The Plant-Based Dietitian’s™ Ten Favorite Recipes For Weight Loss.
Please share in the comments below how you love to mushroom…
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We love love LOVE the Mushroom Wild Rice Bisque from the ‘The Healthspan Solution.’ I’ve made it several times with whatever mushrooms I have on hand. Sometimes, I add a can of white beans to the soup to make it even more hearty. Serve it with a salad and your gluten free oat bread makes a wholesome and filling meal. Thanks for the great recipes. They are helping us lose weight and reverse some ailments.
Thank you so much for sharing! I am so happy you love it and wish you the best on your journey…