Found in more than 2,000 different species across the globe, mushrooms, which have been part of human nutrition since ancient times, play a vital role in maintaining health.
Mushrooms contain a soluble fiber called beta-D-glucan. This bioactive compound combats fat and activates the body’s defense mechanisms. Beta-D-glucan stimulates angiogenic mechanisms for the creation of new blood vessels necessary for wound healing; at the same time, it can prevent harmful blood vessels from nourishing fat or cancer. These fibers also support immune mechanisms by feeding the microbiome. As in the case of angiogenesis, beta-D-glucan fulfills a dual function for immune mechanisms. It can stimulate protective immunity while simultaneously reducing inflammation, as highlighted by Dr. William W. Li in his work “Eat to Beat Disease” (Lifestyle Publishing, 2024).
Burns Fat
Continuing with Dr. Li’s explanations: Consuming mushrooms can also aid in weight loss. Researchers at Johns Hopkins University conducted a clinical study to demonstrate this effect. They selected 73 obese adults and recommended that half of them replace the red meat they usually consumed with about 15 white button mushrooms, twice a week, for a year. The mushrooms could be consumed raw or prepared in any other way. Additionally, subjects could combine them with other products. The other half of the group was given lean beef to consume three times a week (equivalent to 113 g of beef at each meal).
Studies and Evidence
The results? After a year, researchers conducted clinical measurements for all subjects and compared them with those at the beginning. Mushroom consumers lost 3 kg and reduced their waist circumference by 6.6 cm. In contrast, those who consumed beef lost only 1 kg, and their waist circumference increased by 8.3 cm. Those who consumed mushrooms had a systolic blood pressure (the higher value) that was nearly eight points lower. Inflammatory markers in the blood also decreased. Additionally, mushrooms can reduce appetite, leading to less food intake.
Satiety
More specifically? Researchers at the University of Bonn, Germany, studied the link between mushrooms and appetite. They selected 22 middle-aged obese adults. All suffered from glucose intolerance, meaning they had blood sugar levels higher than the normal index. This was the result of an unstable metabolism caused by an excessive amount of body fat. Researchers prescribed all subjects a meal with two types of food: a smoothie and a potato soup to which mushroom powder was added. The powder contained 8.1 g of beta-D-glucan. In terms of the amount found in mushrooms, the same quantity of beta-D-glucan can be found in fresh black trumpet mushrooms (about one and a half cups), white button mushrooms (about six cups), porcini mushrooms (three cups), chanterelles (five cups), shiitake (one cup), white mushrooms (one cup), chopped portobello (three and a half cups), and fresh enoki (three and a half cups).
Commands to the Brain
Last but not least: A specific hormone, glucagon-like peptide-1 (GLP-1), had a value 15% higher after the meal containing mushrooms. This hormone is produced by the intestines and acts on the satiety centers in the brain to reduce appetite. There are anti-obesity medications designed to mimic the effects of GLP-1. Two of them, semaglutide and liraglutide, are injections that, like mushrooms, help reduce the feeling of hunger and promote low caloric intake, leading to weight loss. But mushrooms are a much tastier option, right?
2,000 Mushroom Species Thrive in the World’s Forests
Mushrooms contain a soluble fiber called beta-D-glucan. This bioactive compound combats fat and activates the body’s defense mechanisms, Dr. William W. Li.
