Lose Weight by Putting Mushrooms on the Menu

It may have been trendy to replace a burger with a grilled Portabella ‘steak’ before, but now science backs up the benefits of doing so as part of a successful weight loss program. New research out of John Hopkins Weight Management Center indicates that replacing what are known as high-energy-density foods, such as lean meat, with low-density substitutes, like mushrooms, can help you lose weight.

This simple weight loss strategy was fueled by the results of a preliminary study that compared the caloric and fat intake of beef or mushroom-based meals given to participants over a two-week period. Each group consumed either lunches made with beef or mushrooms for a week, and then switched to the opposite menu. Measurements after the study period showed that both groups felt satisfied with both the meat and vegetable-based versions of their meals. However, eating the mushroom meals resulted in an average of 420 less calories and 30 less grams of fat per day. Even better, the participants didn’t feel cheated on taste or substance when they ate the mushroom dishes and weren’t inclined to snack or eat more at a later meal to make up for the lack of meat.

The fact that mushrooms are low in fat and calories isn’t exactly new news, but this study does add meat to previous findings. For instance, research has shown that going for a four-ounce grilled Portabella mushroom instead of a four-ounce grilled hamburger adds up to saving a lot more than the cost of meals. After one year, this diet also saves about 18,000 calories and 3,000 grams of fat. To put that into perspective, that equates to 30 sticks of butter, or more than five pounds of body weight per year.

Mushrooms can do a lot more for your body than help trim your waistline; they’re packed with nutrition too. In fact, mushrooms are the only fresh food that delivers enough vitamin D to help your body produce 100% of this nutrient after only five minutes of exposure to the sun. Mushrooms are also an abundant source of selenium, as well as riboflavin, niacin and pantothenic acid, members of the vitamin B family that are needed to help break down fats and carbohydrates. They’re also a good source of dietary fiber.

How to Cook the Other White ‘Meat’

Wondering how you can please your palate with Portobello ‘shrooms? They’re actually quite versatile and easy to prepare. In fact, they can be grilled, oven roasted or sautéed.

Grilled Portobello Mushrooms
Brush each mushroom on both sides with extra-virgin olive oil. Season with salt and pepper to taste. Grill for 5 to 6 minutes on each side, or until tender.

Oven Roasted Portobello Mushrooms
Brush each mushroom cap with extra-virgin olive oil. Place on a baking sheet with the caps facing up. Roast in a pre-heated 425 degree Fahrenheit oven for 15-20 minutes.

Sautéed Portobello Mushrooms
Add a small amount of olive oil to a sautée pan and heat over medium-high heat. Add the mushrooms (whole or sliced, your choice) and sautée until tender, about 5 to 6 minutes. If you wish, sliced onions, peppers or other vegetables may be cooked with the mushrooms at the same time. Remove from heat and season with salt and pepper, herbs, or spices, as desired.