Mushrooms Contain…. Fibre!
Mushrooms offer both soluble & insoluble fibre, which may have anti-cancer properties as well as promoting satiety and good bowel health.
Whether the concern is lowering cholesterol levels and risk of heart disease, type 2 diabetes, colon cancer, diverticulosis or just general bowel health, fibre is one of the dietary keys. Getting enough fibre every day has also been linked to a lower Body Mass Index, an indicator of obesity. Because fibre helps make foods more satisfying, one tends to eat less and that can translate into weight loss and maintaining a healthy weight.
Mushroom Fibre Facts
• The soluble fibre is mainly beta-glucans, a polysaccharide. Soluble fibre helps to lower total and LDL cholesterol levels. It also helps regulate blood sugar levels.
• There is some evidence that beta-glucans offer anti-cancer potential, and a diet high in fibre may have a protective role in preventing breast and bowel cancers.
• Insoluble fibre helps promote regularity and good bowel health. It also helps slow digestion and adds satiety or staying power to foods. More fibre means less room for high-fat, high-calorie choices which can translate into weight loss and healthy weight maintenance.
• Aim for 25 to 35 grams of fibre every day. For children older than 2 years of age, their age plus 5 grams a day is a guideline to figure out how much fibre they need.
Mushrooms – a little can mean a lot
• Substituting a 4-ounce grilled portabella mushroom for a 4-ounce grilled beef patty for one year resulted in huge energy and fat savings, and almost 9% more fibre. (NHANES III)
• Fresh mushrooms are part of the White/Tan/Brown category in the 5 to 10 a Day for Better Health campaign. A half-cup serving of fresh mushrooms is also one of the vegetable choices for consumers building their individualized Canada’s Food Guide on the Health Canada website.
What’s your favourite way to get your mushroom fibre fill?