What Makes Mushroom Healthy?
Mushrooms are healthy because it contains significant amount of dietary fiber, amino acids,protein, trace minerals and vitamins (including B1, B2, B12, C, D and E). Also, mushrooms are low in fat and calories.
According to researchers from the Mushroom Technological Research Center of La Rioja in Spain, the mushrooms’ antioxidant capacity, composition and nutritional content can be negatively affected by the cooking process.
The study, which was published in the International Journal of Food Sciences, reported that the researchers evaluated the influence of microwaving, boiling, grilling and frying shiitake, white button, oyster and king oyster mushrooms.
After cooking the 4 kinds of mushrooms, which were chosen for the reason that these are the most widely consumed species of mushroom worldwide, the samples were freeze-dried and analyzed, with the results compared to raw versions.
What is the Healthiest Way to Cook Mushroom?
The researchers concluded that the best way to cook mushrooms and still preserve their nutritional properties is to grill or microwave them. Boiled and fried mushrooms showed significantly less antioxidant activity. The fried mushrooms in particular showed a severe loss in carbohydrate and protein content, but an increase in fat.
“Boiling and frying treatments produced more severe losses in antioxidants and proteincompounds, probably due to the leaching of soluble substances in the oil or in the water, which may significantly influence the nutritional value of the final product,” said Irene Roncero, one of the study’s authors, in a statement.