Oyster mushrooms or Pleurotus species are a group of gill mushrooms.
There are approximately 40 types of oyster mushrooms, including Pleurotus ostreatus (or P. ostreatus), commonly known as the American oyster mushroom. All types are edible and are commonly enjoyed in dishes such as pasta and stir-fries (1).
They are known for their impressive health benefits and contain a variety of powerful botanicals. In fact, they have been used in traditional medicinal approaches for centuries (1, 2).
This article covers seven impressive benefits of oyster mushrooms.
Oyster mushrooms are loaded with fiber, vitamins, minerals, and other important nutrients. They’re also low in carbohydrates, so they’re great choices for people following low-carbohydrate eating habits.
Here is the nutritional content of 1 cup (86 grams) of raw P. ostreatus oyster mushrooms (3):
- Calories: 28
- Carbohydrates: 5 grams
- Protein: 3 grams
- Fiber: 2 grams
- Niacin: 27% of the daily value (DV)
- Pantothenic Acid (Vitamin B5): 22% of the DV
- Folic acid: 8% of the DV
- Choline: 8% of the DV
- Potassium: 8% of the DV
- Iron: 6% of the DV
- Phosphorus: 8% of the DV
- Zinc: 6% of the DV
The mushrooms also contain lesser amounts of other nutrients, including vitamin D and selenium.
Oyster mushrooms are a good source of fiber, vegetable protein, and a variety of vitamins and minerals.
Oyster mushrooms contain antioxidants, substances that help reduce cell damage in your body (4).
For example, seven phenolic compounds have been detected in P. ostreatus extracts, including gallic acid, chlorogenic acid, and naringenin, all of which act as antioxidants in your body (5, 6, 7, 8).
These mushrooms also contain the amino acid ergothioneine, which has powerful antioxidant effects (9).
A 2007 study in rodents found that treatment with oyster mushroom extract improved antioxidant levels and lowered certain markers of inflammation, including malondialdehyde (MDA), in older rats (10).
Similarly, a 2020 rat study found the extract exhibited antioxidant effects and helped reduce liver damage caused by toxic chemicals (11).
Additionally, a 2016 test-tube study found that gray oyster mushroom (Pleurotus pulmonarius) extract inhibited oxidative damage to human arterial cells and prevented the oxidation of LDL (bad) cholesterol, possibly thanks to the amino acid ergothioneine (12).
The oxidation of LDL (bad) cholesterol is involved in the process of atherosclerosis, in which plaque forms in the arteries that can lead to heart disease (12).
Although animal and test-tube studies suggest that oyster mushrooms may provide antioxidants and protect against cell damage, more human studies are needed.
Oyster mushrooms are a good source of antioxidants. Test tube and animal studies have shown that they can protect against cell damage, but human studies are needed to confirm this.
Oyster mushrooms can promote heart health by lowering risk factors for heart disease such as high cholesterol and high blood pressure.
P. ostreatus is particularly rich in various compounds that are beneficial for heart health, including fibers called beta-glucans (13).
Beta-glucans are fermented by gut bacteria to produce short-chain fatty acids, which can help lower cholesterol production in your body. Interestingly, P. ostreatus provides twice as many beta-glucans as white button mushrooms (A. bisporus) (14).
A small randomized control study from 2011 in 20 people found that consuming a soup containing 30 g of dried P. ostreatus for 21 days reduced triglyceride, total cholesterol and oxidized LDL cholesterol levels (bad) compared to placebo treatment ( 15).
A 2020 review of eight human studies also found that taking P. ostreatus helped lower blood sugar, triglycerides, blood pressure, and insulin levels, which could lower the risk of heart disease.
However, the authors acknowledged that all available studies have a high risk of bias and that future well-designed studies will be needed to better understand how ingestion of P. ostreatus can improve heart health (16).
Some research suggests that eating oyster mushrooms may lower risk factors for heart disease such as high blood pressure and cholesterol. However, better designed human studies are needed.
As well as promoting heart health, oyster mushrooms can help regulate blood sugar levels.
A study of 22 people with and without type 2 diabetes found that taking powdered P. ostreatus lowered blood sugar levels after meals. The authors speculated that the fungi increased sugar consumption in body tissue and at the same time inhibited certain blood sugar-increasing proteins (16, 17).
Similarly, a 2007 study of 30 hospital patients with type 2 diabetes found that consuming 150 grams of cooked P. ostreatus daily for 7 days reduced fasting blood sugar by 22% and post-meal blood sugar by an average of 23% (16, 18)).
After participants stopped taking the fungus treatment for 1 week, fasting and post-meal blood sugar increased an average of 13% and 20%, respectively. The treatment also significantly lowered blood pressure, cholesterol, and triglyceride levels in the participants (16, 18).
In addition, a study of 27 men with type 2 diabetes and high blood pressure found that treatment with 3 g of powdered P. ostreatus powder per day for 3 months significantly increased hemoglobin A1c (HbA1c), a marker of long-term blood sugar control reduced (16, 19).
A 2020 review found that these potential blood sugar lowering effects were due to the high concentration of beta-glucans in the mushroom, as this type of fiber slows the digestion and absorption of carbohydrates (16).
Studies in people with and without diabetes have shown that oyster mushrooms can improve blood sugar levels and other aspects of health when taken as a supplement or as part of the diet.
Oyster mushrooms can support your immune system in a number of ways.
For example, pleurane – a type of beta-glucan fiber derived from P. ostreatus – has been shown to have immunomodulating properties. In addition, the mushrooms can have antiviral and antibacterial effects.
In a 130-day study of 90 people with herpes simplex virus type 1 (HSV-1), treatment with a combined pleural, vitamin C, and zinc supplement improved HSV-1 symptoms and reduced the duration and severity of respiratory symptoms stronger than vitamin C alone (20).
Treatment with pleurane has also been shown to significantly improve symptoms in children with recurrent respiratory infections and significantly reduce the incidence of upper respiratory tract infections in athletes (21, 22).
In addition, an 8-week study in 41 people found that, compared to placebo, daily intake of an oyster mushroom extract boosted the immune system by activating interferon-γ (IFN-γ), a molecule that plays a crucial role in protecting against infection ( 23).
These mushrooms have also been shown to have antiviral and antibacterial effects (24, 25).
However, studies are needed that focus on the potential immune health boosting properties of whole oyster mushrooms – rather than just extracts and supplements.
Researchers have speculated that certain oyster mushroom extracts might support the immune system. However, to learn more, human studies are needed that specifically focus on the immune benefits of consuming the mushrooms.
In addition to the potential benefits listed above, research suggests that oyster mushrooms may be beneficial for health in other ways:
- Possible anti-tumor properties. Research on test tubes and animals suggest that these fungi can have anti-tumor effects. However, there is a lack of human research (26, 27, 28).
- Gut health benefits. A rodent study from 2021 found that supplementing obese rats’ diet with oyster mushrooms decreased the growth of pathogenic bacteria and increased the production of beneficial short-chain fatty acids in their intestines (29).
- Anti-inflammatory effect. These mushrooms contain anti-inflammatory compounds. A 2020 rat study found that oral treatment with P. ostreatus extract significantly reduced induced paw inflammation (30).
Oyster mushrooms can have anti-tumor, anti-inflammatory, and gut health benefits. However, more research is needed to confirm these potential benefits.
As well as offering potential health benefits, these mushrooms are valued for their culinary uses. All of its parts are edible, including the caps, gills, and stems.
Here are some ways to include oyster mushrooms in your diet:
- Add them to soups and stews.
- Cook and add to pasta and cereal dishes.
- Fry them with olive oil and garlic for a nutritious side dish.
- Chop and add to sauces and gravy.
- Use them in egg dishes like frittatas, omelets, and quiches.
- Grill them on a skewer with vegetables and a source of protein like shrimp or chicken.
- Roast them in the oven.
As you can see, they can be cooked in many ways. So don’t be afraid to try them in your favorite recipes.
Oyster mushrooms are delicious and go well with a wide variety of foods. Use them in meals like soups, stews, pasta dishes, and stir-fries.
Oyster mushrooms are a popular type of mushroom that has been linked with several health benefits.
Not only are they highly nutritious, but they can also be beneficial for heart and immune system health, promote healthy blood sugar control, and have antioxidant and anti-inflammatory effects.
Try adding these versatile mushrooms to your diet by using them in dishes like pasta, stews, and omelets.
Cassy Joy Garcia offers a way to cook once, get 2 meals
This cover picture published by Simon & Schuster shows “Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” by Cassy Joy Garcia. (Simon & Schuster via AP)
Some families just love leftovers. What’s easier than reheating and digging up yesterday’s food? But this isn’t Cassy Joy Garcia’s family: they’re not leftover fans.
So Garcia had to get creative on her latest cookbook, which offers busy home cooks a way to reduce stress in the kitchen by turning one meal into two different ones.
She does it by planning two meals that usually share one protein. She cooks meat, fish or poultry for one meal and sets aside something for tomorrow’s dinner that will have its own flavors.
“When we started putting this puzzle together to see what it might look like, I realized we were drawn to something that I already do and use,” she says. “I just never really thought of it as a formula.”
“Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” shows how to switch from a beef and vegetable stew one night to shredded beef tostadas the next. Or dry grated grill brisket on Tuesday and cheesesteak filled peppers on Wednesday.
“I like the idea of being able to bridge the efforts of tonight into a future meal,” she says. “If you get stuck, you have the feeling that you are constantly catching up.”
Each set of twin recipes includes cooking tips and multiple ways to replace a gluten-free, nut-free, grain-free, low-carb, or dairy-free diet. It also includes a dozen pairs of vegetarian meals.
“Her idea of having a head start on making something really big today that will be totally delicious and then turning those leftovers into something else – that’s the real way she cooks,” said her editor, Justin Schwartz , Vice President and Editor-in-Chief at Simon Element, an imprint of Simon & Schuster. “It’s a concept that was true to her heart.”
Garcia’s creativity was in full swing to make sure Meal # 2 didn’t taste like Meal # 1 Chipotle Beef Tacos, the balsamic vinegar worked well with the chillies.
“The biggest challenge was that these taste profiles should be very different, but that commonalities should be found between them,” she says.
In one pair of recipes, Garcia fried a whole chicken in a lemon and garlic mixture for a rustic country dish and then used the breasts to make an Asian-inspired sesame chicken for the second dish.
“You don’t necessarily look at these two dishes and think they can work together. But garlic and lemon are common in Asian dishes. And so I got involved in these threads, ”she says.
Her editor says Garcia didn’t take any short cuts or fell into the lazy trap of just making two similar southern dishes for first and second meals.
“Cassy has such a keen sense for food and flavors. She really brought that to the table, ”said Schwartz.
Garcia is the creative force behind the popular food blog Fed + Fit, which she started in 2011. As a holistic nutritionist, her previous book, Cook Once Eat All Week, was weekend cooking for midweek use. She lives in San Antonio, Texas with her husband and two children.
She is a tinkerer in the kitchen and constantly refines. “I sometimes like to think that my recipe development method is almost literal, throw spaghetti on the wall and see what remains,” she says with a laugh and adds modestly that she identifies with the incomprehensible character of the Swedish chef Muppet.
“Cook Once Dinner Fix” is intended to help families escape the temptation to order and to relieve tension by planning two meals on weekdays around 5 pm: What is for dinner?
“As much as I love to cook, having dinner on the table can feel incredibly awkward and stressful,” says Garcia. “Meal two, it’s ready. It is planned. You know what it will be. “
The global pandemic disrupted the book – it shut down when the poultry recipes were photographed – but Garcia used the time to reconsider her work.
“It has allowed me to look back on the manuscript and see how we can make it even easier for people?”
Top Foods for Protein Sources on a Plant-Based Diet
Plant-Based Protein: Top Foods for Protein Sources in a Plant-Based Diet
There are many reasons for switching to a plant-based diet. One of the main reasons is growing concerns about climate change. Over the past few years, we’ve realized that animal foods may not be as healthy as they appear.
This has increased the fear of chronic illness and is one of the main reasons behind the developing imagination. As more of us consider making the switch and finding a beginner plant-based eating plan, this movement of focusing on foods from plant sources is a trend that is not going to fade.
Traditionally, people eat plant-based foods for a variety of reasons. These include religious beliefs, animal welfare, and health concerns. More recently, however, people have been looking for more specific plant-based diet benefits and developing their own plant-based diet recipes and plant-based weight loss programs. But what about vegetable protein?
Once thought impossible, the fact is now that you can get enough protein from a plant-based diet. However, if you are new to all of this, you may want to know the best sources. Read on to discover top foods for protein sources in a plant-based diet …
High protein plant foods to consider
Whether you’ve just switched to a green diet or have been a vegetarian all your life, you need to know how to get key nutrients from plants and vegetables like protein.
Protein is readily available for non-vegetarians, but vegetarians may need to do a little research. Let’s take a look at some of the most protein-rich plant foods so you don’t miss out on protein.
fruits and vegetables
Fruits and vegetables are probably the most delicious way to add protein to your diet. It is believed that all fruits and vegetables contain some amount of protein. But some fruits and vegetables like spinach, broccoli, potatoes, sweet potatoes, artichokes, asparagus, guava, blackberries, and bananas contain good amounts of protein.
A good selection of fruits and vegetables is sometimes almost all you need for a nice plant-based diet. However, it’s also worth noting that it can be difficult to get the full amount of protein needed from just eating fruits and vegetables. This is where dietary supplements and protein powders for vegans come into play.
The above points are especially important for vegans who are fully committed to this diet.
Edamame, tempeh and tofu
Edamame, tempeh, and tofu are all derivatives of soybeans and are great sources of protein. These plant-based foods can be used to prepare a variety of tasty dishes, including soups, burgers, parfaits, noodles, and chillies.
I am milk
Soy milk is the gym goer’s choice. It’s a form of processed milk made from soybeans. The fact that soy milk is fortified with extra vitamins, minerals, and other nutrients makes it a really great choice for health conscious people.
Oats and oatmeal
Oats are the cornerstone of any healthy breakfast and the most common way to meet your protein needs. They don’t contain full protein, but rather a higher quality protein that makes them a great food option.
Popularly known as wheat meat, seitan is a rich source of protein. It is made from gluten, the main protein in wheat. In addition to protein, seitan also contains selenium, iron, phosphorus, and calcium, making it a great choice for almost every vegetarian and vegan.
Brown rice, quinoa, brown rice noodles and farro ensure that you get the nutrients you need while still enjoying delicious food. We especially like to add ingredients like cashew cream to add flavor and thickness.
A plant in the Fabaceae family, legumes extend to beans, soybeans, peas, chickpeas, peanuts, lentils, lupins, mesquite, carob, tamarind, alfalfa and clover. Also known as legumes, these filling but tasty dishes go great with curries, pasta and salads.
Obtaining important nutrients
As with any diet, the benefits depend on the quality of the ingredients used and the amount consumed. It’s also important to consider nutrients that aren’t as typically found in a plant-based diet or, if you eat out a lot, a plant-based restaurant menu. The most important nutrients include:
– Vitamin B12 is typically found in foods of animal origin and must be supplemented
– Vitamin D, which is typically found in oily fish, can now be obtained from both mushrooms and dietary supplements. And of course the sun
Make sure to speak to your doctor when considering nutritional supplements to aid your diet and nutrition decisions.
A plant-based diet is known to increase your energy levels. It can be even more beneficial because you can exercise more. And be less sick. Also, spending more time in the gym means you can eat more. Of course, you don’t want to undo the gains you made from the extra exercise, so your choice of “treat” here is key.
One of our favorite snacks are the energy-boosting Hemp Energy Bites, which contain just six ingredients. In our opinion, digestible and yet enjoyable, this is an all-round hit.
We also have a huge fondness for keto avocado brownies, and since it’s possible to be keto and plant-based by replacing animal protein with plant-based protein, these are easy to make and tick all the chocolate monster boxes. You can read more about this type of plan here: including deciphering the difference between clean keto and dirty keto.
There are many diet options to choose from, some keep and some don’t. Some might be for you and some might not. It is important to understand why you are embarking on a new plan. Is it a fad? For your health? A lifestyle change? Don’t want to eat animals? Or to help the environment?
Maybe it’s some of these reasons, maybe all of them, maybe none at all. Whatever you choose, do your research and adopt it.
Remember, protein is one of the human body’s greatest nutritional needs. After reading this article, maybe you are ready to give it a try and think about how to go on a two week plant-based diet? If so, remember that a healthy plant-based eating plan must include good sources of protein. From oatmeal for breakfast, avocado for lunch, hemp energy balls, nuts and seeds for snacking, and seitan, or delicious brown rice noodle dishes for dinner, this new way of life doesn’t have to be boring.
Fall 2021: From Ginger Pumpkin Soup to Maple Pumpkin Bread, 5 Healthy Pumpkin Recipes Perfect For Autumn
Pumpkin is one of the most versatile foods in autumn. Not only is it used in decorations, but it is also known for its versatility in taste. From soups to desserts to lattes, pumpkin is the dominant taste in autumn. Pumpkin Spice Latte step-by-step recipe.
And best of all, it comes with a number of health benefits. In addition to promoting low calorie weight loss, pumpkin also boosts immunity as it is full of vitamins. The potassium, fiber, and vitamin C in pumpkins can also be beneficial for heart health. Therefore, pumpkin recipes are very healthy and leave you guilt free. At Latestly, we’ve put together five healthy pumpkin recipes for you to enjoy this fall. 5 easy-to-make and cheesy recipes for fall.
1. Ginger and pumpkin soup
This rich, creamy and warm soup can be prepared several days in advance and stored in an airtight container in the refrigerator. A unique mix of fresh ginger, pear nectar and peanut mix with the pumpkin results in a very surprising taste. This fall, you need to start your season with this delicious soup that has a very promising taste.
2. Pumpkin pan
Vegetable Pumpkin Pan is vegan, easy, healthy in that it contains all of the veggies, and it’s a comforting recipe as it only takes 30 minutes to prepare. The words calming and effortless are often used when talking about fall recipes, as this season is all about being lazy and enjoying the incoming winter chill. Combine this recipe with Red Kuri Pumpkin or any type of pumpkin and enjoy your cold autumn evening.
3. Maple pumpkin bread
Enjoy your autumn evenings with a cup of coffee or a latte and a slice of non-dairy white bread made from whole wheat flour and sweetened with maple syrup. With cinnamon, nutmeg and orange peel, the maple pumpkin bread is the perfect autumn breakfast for many.
4. Vegan Pumpkin Alfredo Noodles / Pasta
Ready in just 15 minutes, vegan pumpkin alfredo noodles are healthy and delicious. Try this gluten and dairy free recipe and enjoy your fall without guilt. The pumpkin not only gives the recipe an extra creaminess, but also gives the recipe a slightly sweet taste.
5. Pumpkin Pie Energy Bites
Working long shifts in the lazy autumn season? Then you absolutely have to pack these little bites in your bag. These energy bites are vegan, sugar-free, gluten-free and high in fiber and are easy to prepare, pack, store and eat.
Autumn is the time of year when the temperature gradually drops. The transition between temperatures makes people very lazy and low on energy. Try these hassle-free healthy pumpkin recipes while you sit back and enjoy the change of seasons from summer to winter.
(The above story first appeared on LatestLY on September 20, 2021 at 2:43 pm IST. For more politics, world, sport, entertainment and lifestyle news and updates, visit our website Latestly.com).
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