Mushrooms are full of protein, fiber and a wide range of vitamins and minerals; This makes it easy to understand why mushrooms are a popular salad topping and pizza topping. “Mushrooms are having a huge moment these days, a ‘mushroom boom’ cultural phenomenon, as they continue to rank high on most lists of superfoods and culinary trends,” says Pam Smith, RDN, founder and president of Shaping America’s Plate in Orlando. says Florida.
However, how you choose and prepare mushrooms is important for your health.
To enjoy the benefits of delicious mushrooms, you need to keep in mind:
Raw vs. Cooked Mushrooms: Which is Better?
Although some mushrooms are fine to eat raw, cooking them can prevent gastrointestinal problems caused by many types of mushrooms and kill bacteria that can lead to dangerous infections.
“In almost all cases, cooking mushrooms is preferable,” says Heather Hallen-Adams, chair of toxicology at the North American Mycological Society and associate professor of food science and technology at the University of Nebraska in Lincoln.
Another incentive for cooking your mushrooms: They’ll be better for your body and more pleasing to your taste buds, says Jerry Angelini, director of education at Fungi Perfecti, a business focused on growing mushrooms.
- Selenium It helps your body produce antioxidants to prevent cell damage.
- Vitamin B6 It supports your nervous system and creates red blood cells.
- Riboflavin, niacin and pantothenic acid Help your metabolism.
- Potassium Supports healthy muscles and normal blood pressure.
- Zinc It supports your immune system and healthy growth in babies and children.
Store-Bought Mushrooms and Foraged Mushrooms: Are They Equally Safe to Eat?
Dr. Hallen-Adams says that while most stores carry a limited selection of easy-to-grow mushrooms, foragers seek out difficult-to-grow mushrooms that can only be found in nature.
“The big thing about buying mushrooms from a local grower or store is that you know the source and type of mushrooms,” says Angelini. “This takes a lot of the guesswork out of mushroom picking,” says Angelini.
Angelini recommends bringing a regional field guide and an experienced forager with you to safely search for mushrooms you can’t find in stores. This is because mushrooms found in the wild can be poisonous.
“Some types of mushrooms are very similar to each other; one type is edible, while another similar type can be poisonous,” says Angelini. “To be clear, when we say poisoning, the body’s response could be nausea, vomiting, or diarrhea, or even fatal. So read your field guide carefully.”
If you’re sticking to the grocery store, there are some simple ways to choose the best mushrooms when shopping.
“Look for firm, good-looking mushrooms with no sunken or slimy-looking spots or mold growth,” says Hallen-Adams. “Mushrooms, like other perishable products, are subject to spoilage.”
Which Mushrooms Can Be Eaten Raw?
Angelini says fresh mushrooms sold in grocery stores are generally safe to eat raw, as long as they don’t show signs of spoilage. Angelini says these include oyster mushrooms as well as mushroom varieties such as white button, cremini and portobello, which are the same mushroom species grown at different times.
“Small amounts are fine, as long as they are fresh and clean,” says Angelini.
Mushrooms That Should Never Be Eaten Raw
Don’t eat foraged mushrooms raw, says Lindsay Chimileski, ND, a naturopathic physician, acupuncturist, and registered herbalist who teaches plant and mushroom identification in Hamden, Connecticut.
“Wild mushrooms should always be properly cleaned and cooked,” says Chimileski. “It’s also good practice to only eat small portions of a wild mushroom, especially if this is your first time eating that type of mushroom.”
Hallen-Adams says raw morel mushrooms are particularly dangerous because they have been linked to serious poisoning, including death, on many continents for decades.
Smith says some mushrooms, like reishi, shouldn’t be eaten raw because they’re really tough and are often sold dried or crushed.
Smith adds that other mushrooms such as chanterelles and porcini, which can be found at your local grocery store, should not be eaten raw because they can upset the digestive system, and taste better cooked anyway.
A Special Note on Pregnancy and Raw Mushrooms
Chimileski says mushrooms are nutrient-rich and can be part of a healthy diet during pregnancy, but how they are prepared is important. And store-bought is best.
“I do not recommend eating it raw due to the possible discomfort of bloating,” says Chimileski. “It is safe to eat cooked mushrooms while pregnant.”
One exception: Enoki mushrooms, which are often imported from Asia and sold in stores, are better avoided or thoroughly cooked during pregnancy because they have been implicated in several outbreaks of Listeria, says Hallen-Adams.
“Listeria disproportionately affects developing fetuses and causes miscarriages, and if consumed it should definitely be thoroughly cooked,” says Hallen-Adams. “Standard advice is to cook all mushrooms when pregnant women will eat them.”
How to Cook Mushrooms for the Most Nutritional Benefits?
Smith says there are many ways to cook mushrooms in ways that make them safer and easier to digest, while also making them tastier without compromising their nutritional benefits.
“Roasting or grilling mushrooms over high heat and with little oil or water transforms the texture and develops delicious caramelization, making them even more flavorful,” says Smith. The grill and microwave are also great options, he adds.
Sautéing is a particularly great way to bring out their flavors, Angelini says, but it’s most beneficial if you choose a healthier oil like olive oil, ghee, or coconut oil.
Angelini notes that at the end of the day, it’s hard to make a mistake when cooking mushrooms because it eliminates the health problems you might encounter by consuming mushrooms raw.
“Cooking mushrooms in a variety of ways can unlock their supporting potential,” says Angelini. “You can fry them, make soup, or even bake them on homemade pizza or flatbread.”
take away
While most store-bought mushrooms are safe to consume raw, cooking them is still a safer way, as it eliminates the risk of unpleasant digestive problems. Choose the collected mushrooms carefully, cook them and consume them in small amounts. Do not eat raw mushrooms if you are pregnant.