Are Mushrooms Keto Friendly?

Many people are finding successful weight loss with the ketogenic diet. By counting macronutrients and strictly limiting the intake of carbohydrates, they shift their metabolism to a state where the body uses fat and ketones as the primary source of calories. As fat is burned, weight loss occurs.

When planning a keto diet, the emphasis is on moderate protein, high fat, and very low carbohydrate intake. Since some fruits and vegetables are higher in carbs, their inclusion may be limited or restricted altogether. Though mushrooms are often lumped with vegetables and called plant-based, they are fungi, and as such, they have a slightly different nutrient profile.

If you are wondering: are mushrooms keto friendly?, the answer is yes. Low in carbs but high in fiber and bioactive compounds, mushrooms make an excellent addition to a ketogenic diet. In this post, you will find some helpful information about including functional mushroom products in a keto diet.

The History of the Ketogenic Diet

Though people typically think of the keto diet as a means for effective weight loss, it began with a very different historical purpose. Interestingly, the ketogenic diet was developed by doctors and dietitians at the Mayo Clinic to treat epilepsy in children in the 1920’s. Though the exact mechanism is still unclear, the change in metabolism that causes the body to burn acid-forming fat may be involved. 

Based on the centuries-old observation of fasting, they created a treatment plan in which pediatric patients were fed 1g of protein per kilogram of body weight, 10-15g of carbohydrates, and the remainder of their calories each day in fat. Though somewhat difficult to administer, it was beneficial for children who did not respond to medication. 

In the years since then, other uses for the ketogenic diet have eclipsed its initial intent. Today, it is well known as a diet that promotes rapid weight loss and as a therapy that supports those with type 2 diabetes.   

Are Mushrooms Keto Friendly? And Other Key Questions

If you have embraced a ketogenic diet to lose weight or support overall wellness, you may question where mushrooms fit in. Here are some answers to the most frequently asked questions:

Are Mushrooms Keto Friendly?

The answer is an unequivocal “yes.” The nutritional profile of mushrooms and their reputation as a functional superfood make them an excellent addition to a ketogenic diet. 

What Is the Nutritional Content of Mushrooms?

Mushrooms are relatively high in protein and very low in fat. In addition, they are rich in B vitamins and minerals, including selenium, potassium, and copper. Each species also contains a variety of bioactive compounds that support health and wellness.

Do Mushrooms Contain Carbohydrates?

Though mushrooms contain a small amount of carbohydrates, their fiber content offsets this, making the net carbs very low. Not only do they help to fill you up, but the prebiotic fiber contained in mushrooms also supports a healthy microbiome in the gut, which promotes the growth of beneficial bacteria.^‡ Since fruits, vegetables, and grains are limited on a keto diet, finding significant sources of fiber can aid efficient digestion and support the gut flora.

What Additional Benefits Do Mushrooms Provide?

Mushrooms are a great source of antioxidants, including ergothioneine and glutathione. These and other beneficial antioxidant compounds help the body combat oxidative stress, which causes tissue damage and premature aging.^‡ They contain beta-glucans which support a healthy and efficient immune system.^‡  Each species contains additional bioactive compounds that support a variety of wellness goals. 

Adding Mushrooms to Your Wellness Routine

Though fresh mushrooms have a short shelf-life, mushroom powders last much longer. This quality makes them a convenience to have on hand when time is tight. A versatile mushroom powder supplement can provide a nutritional boost to recipes like creamy mushroom soups, as well as hot beverages, and smoothies. In addition, mushroom powders may be used as a low-carb thickener in place of flours and starches that are not keto friendly.

Keto-Friendly Mushroom Powder Supplements

For a mushroom species that promotes metabolic health and weight management, Om Maitake Organic Mushroom Powder blend helps to support healthy blood-sugar levels and reduce insulin resistance.^‡ One teaspoon of nutritious powder provides 2g of maitake with an array of beta-glucans and other bioactive compounds but only 10 calories. So you can feel good about using it in your meal plan.

An alternative powder contains 10 mushroom species with added reishi extract and three botanical adaptogens. Om Mushroom Master Blend provides a carefully curated blend that supports vibrant good health for only 10 calories per serving. Convenient capsules provide the same dosage and wellness support.

Keto-Friendly Mushroom Beverages and Broths

Maintaining a ketogenic diet may involve lots of pre-planning and meal prep. For those times when you need a quick meal, keto-friendly beverages and broths can be a lifesaver.

• Om Mushroom Coffee Blend supports focus, energy, and a healthy immune system by incorporating four functional mushroom species and botanical adaptogen ginkgo biloba.^‡ This naturally caffeinated coffee beverage has 3g total carbs and 1g of fiber. It is available in single-serving packets or 30-serving canisters.
• Om Mighty Veggie Miso Broth provides single-serving sachets for making a delicious keto-friendly broth on the go. With 7g of plant-based protein and only 5g of total carbs, this convenient mix can support your keto diet efforts while providing the nutritional and bioactive power of three mushroom species.

Having suitable products to turn to in a pinch can help you maintain your ketogenic meal plan even when you don’t have time to cook.

Support for a Ketogenic Diet

Sticking to a ketogenic diet means planning your macronutrients carefully. Mushrooms are a valuable addition that can support your efforts. Nutrient-dense but low in carbs and calories, mushrooms help to fill you up. A daily serving of mushrooms contributes significant nutrition and much-needed fiber. 

Consider mushroom supplements for a shelf-stable, keto-friendly addition to your diet. With vitamins, minerals, protein, and fiber, mushroom powder packs a nutritious punch. In addition, by choosing a functional species with a history of supporting optimal wellness, you can derive additional health benefits beyond simple nutrition.^‡

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^‡These statements have not been evaluated by the Food and Drug Administration. Functional mushroom products are not intended to diagnose, treat, cure or prevent any disease.