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Diabetes is characterized by high blood sugar, having a healthy diet will help manage blood sugar. People with diabetes should learn what foods to eat and avoid. This article will answer the question can people with diabetes eat mushrooms?
1. Nutritional ingredients
There are different types of mushrooms, including white mushrooms, shiitake mushrooms, portobello and oyster mushrooms etc.,... Although they look and taste different, they all have similar nutritional composition, is characterized by low sugar and fat content. One cup (70 grams) of raw mushrooms provides the following nutrients:
Calories: 15 Carbs: 2 grams Sugar: 1 gram Protein: 2 grams Fat: 0 grams Vitamin B2, or riboflavin: 22% of the value daily (DV) Vitamin B3, or niacin: 16% DV Selenium: 12% DV Phosphorus: 5% DV Mushrooms are rich in selenium and certain B vitamins. The B vitamins found in mushrooms are a group of eight water-soluble vitamins that have been strongly linked to improved brain function. Meanwhile, selenium is a powerful antioxidant that plays a key role in thyroid function.
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2. The glycemic index and glycemic load of mushrooms
The glycemic index (GI) and glycemic load (GL) are two classification systems that help assess the effects of carb-containing foods. They are two widely used indicators in the monitoring and treatment of chronic diseases such as diabetes. The GI method ranks foods on a scale from 0 to 100. This scale tells us how foods can affect blood sugar by categorizing them into three categories. Low GI is between 1 - 55, medium GI is between 56 - 69 and high GI is 70 - 100.
Foods with a low GI will raise blood sugar slowly. Conversely, foods with a high GI will cause blood sugar to spike.
In addition, foods can be classified according to the GL level. It is determined by multiplying the GI content by the carb content of a particular serving and dividing the result by 100. The GL system also classifies foods into three groups as the low GL group of 10 or less, and the GL group. The average group is from 11 to 19, the GL group is 20 or more high.
Similar to GI, a low GL means a food has only a slight effect on blood sugar, while a high GL indicates a high impact on blood sugar.
Mushrooms are considered white vegetables with a low GI of 10-15 and GL in 70g less than 1, which means they will not raise blood sugar.
Nấm không làm tăng lượng đường trong máu
3. Potential benefits for people with diabetes
Mushrooms may be beneficial for some patients with diabetes. Research shows that consuming a diet high in vegetables like mushrooms and other vitamin-rich foods can help protect against gestational diabetes, a type of diabetes that affects both mother and baby. Thanks to their high vitamin B content, mushrooms may also protect against decline in mental function and dementia in the elderly.
In addition to B vitamins, the main bioactive compounds in mushroom pol polysaccharides may have anti-diabetic properties. Animal studies with type 2 diabetes suggest that polysaccharides can lower blood sugar, improve insulin resistance, and reduce damage to pancreatic tissue. Plus, beta glucan, a soluble fiber that is one of the polysaccharides found in mushrooms, can slow down digestion and slow down sugar absorption, thus controlling blood sugar levels after meals. Polysaccharides may also lower blood cholesterol levels, which in turn may reduce the risk of diabetes-related heart disease and stroke. However, more research is needed to better understand how the B vitamins and polysaccharides in mushrooms may benefit people with diabetes.
Trong nấm chứa nhiều dinh dưỡng giúp cải thiện chứng mất trí ở người cao tuổi
4. Add mushrooms to your diet
There are many ways to include mushrooms in the diet such as eating them raw, baking, sautéing, or cooking in sauces or soups. If you're looking for new recipes to add mushrooms to your meals, try mushroom soup. For this soup, you need ingredients and cook as follows: 105 grams of mushrooms, sliced 200g of cauliflower, 30 grams of spinach, 40 grams of onion, 1 tablespoon of chopped celery, sliced 1 small clove of garlic, 45ml water, salt, pepper and soy sauce.
Place a large saucepan over medium heat and add olive oil. Add onion and celery and cook for 5 minutes. Then add the garlic and cook for a few seconds. Next, add mushrooms and saute until cooked. Then add the cauliflower and rest of the ingredients and cook until tender. Finally, add the spinach and season with salt and pepper before serving.
Mushrooms are considered safe to eat by diabetics because of their GI and GL content. Additionally, the B vitamin and polysaccharide content of mushrooms may offer additional health benefits that are particularly relevant for people with diabetes, including blood sugar and cholesterol control. In addition to their anti-diabetic properties, mushrooms can add flavor to dishes without adding carbs and calories.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Reference source: healthline.com
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