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Wild for Mushrooms

11/27/2012

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When I was younger, my images of mushrooms were the simple white button mushrooms found at every supermarket.  I have to confess that I didn’t particularly care for them.  But as I have expanded my palate, I have found that the varied choices of wild mushrooms enhance the flavors of many dishes.  While there are 38,000 varieties worldwide and 3000 in North America, a few dozen are cultivated commercially and are the subject of this article.   Some of the more common wild mushrooms include chanterelles, morels, shiitakes, oysters and porcinis. 

Mushrooms are not part of the vegetable family but rather belong to the fungus class.  Fungi have some characteristics similar to plants and some to animals.  Fungi and plants both have cell walls.  However, fungi lack chloroplasts (which give plants their green color and enable them to convert sunlight into energy), but instead require organic material for their energy similar to animals.  Mushrooms grow best in damp, moist conditions.  As many of us have observed, mushrooms seem to sprout after the rains fall.  Autumn and winter, here in California, are particularly good times for mushrooms to grow.  Mushrooms play a critical role in the decomposition of organic material.  They absorb important nutrients that are different from those present in most vegetables and fruits.

Mushrooms have been used as a food for centuries.  In China, mushrooms have been used medicinally for thousands of years.  In older times, people would forage for mushrooms in the forest.  Now, most mushrooms sold are commercially grown on mushroom farms.  Growing mushrooms commercially prevents dangerous misidentification of mushrooms and allows control of the growth environment. 

So what are the nutritional and health benefits of wild mushrooms?  First, mushrooms are extremely low in calories.  A ½ cup contains only about 10 calories.  The low calories are a result of the high water content of mushrooms—about 90% water!  Mushrooms also have little fat so they are heart healthy.  They are a great source of non-animal protein.  A ½-cup of oyster mushrooms, for example, is about 31% protein.  Consuming mushrooms is a great way to add extra protein to your diet for both vegetarian and non-vegetarian alike.  Mushrooms also contain all the essential amino acids your body requires for optimal wellness.  These important amino acids are broken down and then used to form new cells, hormones, enzymes, etc.  For further info on the benefits of protein, click here.  Mushrooms are rich in some of the B vitamins needed for energy production and in selenium, an important antioxidant.  They also contain moderate levels of magnesium, calcium, zinc and potassium.  Each wild mushroom will have a different vitamin and mineral composition depending on its growth environment. 

Let’s focus on chanterelles.  The Latin name for chanterelle means cup or drinking vessel due to its shape.  Chanterelles are distinguished by having ridges on the underside instead of the gills that most other mushrooms possess.  Chanterelles have a golden color indicating the presence of the antioxidant, beta-carotene.  For more about beta-carotenes, click here.  Found growing under trees, chanterelles have a meaty texture and a nutty and fruity flavor reminding one of apricots or peaches.  Due to their nutritional composition, they are supportive of the eyes, the immune system and the lungs.  Chanterelles are 37% protein.  They are high in vitamin D, B2, B3 and B5 as well as the minerals iron, potassium, copper, manganese and selenium.  They, like other mushrooms, contain all the essential amino acids.  Chanterelles are very delicate so don’t overcook them as they can become mushy. 

All mushrooms are also high in fiber.  Fiber is important in allowing our digestive tracts to process and eliminate waste as well as helping to lower cholesterol levels.  In addition, fiber helps prevent constipation.  A ½ cup of mushrooms provides about 3 grams of dietary fiber.  Research at University of Illinois at Urbana-Champaign has shown that cooked mushrooms have enhanced fiber content over raw mushrooms.    The cooking process allows the hard cell walls to be broken down allowing the fiber to be released and to perform its health benefits.

Glutamic acid, one of the amino acids in mushrooms, is one of the most abundant neurotransmitters in the body.   Neurotransmitters are signaling compounds that have many functions throughout the body but especially in the brain.  Glutamic acid is essential for normal cognition.  It is needed for learning, memory and problem solving.  Research is being conducted to see whether glutamic acid may help in the treatment of Parkinson’s, schizophrenia and muscular dystrophy.  Glutamic acid also helps with energy production in the brain, turning sugars and fat into glucose, which is the body’s main fuel source. Athletes also may benefit from glutamic acid because it assists in the regeneration of damaged muscle cells after hard workouts. 

Medicinal mushrooms are very popular in Chinese medicine.  Now scientists are looking at the compounds in these mushrooms for their anticancer and immune supporting properties.  These compounds may help the immune system protect from and inhibit tumor growth and enhance white blood cell formation.  One particular compound being studied is called beta-D-glucan.  Beta-D-glucans may also enhance the effectiveness of chemotherapy in cancer treatments. 

One health warning if you have gout:  Avoid or limit eating mushrooms, as they are high in purines that break down into uric acid that can exacerbate gout. 

Everything I have written is about commercially cultivated wild mushrooms.  Be aware that many wild mushroom varieties in the forest are toxic.  Toxic varieties can be difficult to distinguish from safe varieties.  Consuming toxic mushrooms can lead to organ failure and death.

For further information about any aspect of nutrition, click here to contact me.


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Gobble Gobble

11/13/2012

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I have to say that Thanksgiving is my favorite holiday of the year.  Perhaps it’s because of the family bonding sitting around the table enjoying the bounty of the season; maybe it’s due to my memories of preparing the meal with my mother who would cook and bake thinking we were feasting for 50; possibly it is the aromas wafting through our house, reminding us of all for which we have to be grateful. 

The early Thanksgiving celebrations in the 1600s included some type of fowl or venison, boiled pumpkin and a type of corn bread.  Flour was scarce so no breads or pastries were eaten.  As there were no domesticated cattle, there was no milk, beef, or butter.  The feast probably included fish, lobster, clams, berries, watercress, dried fruits and plums.  Basically, early celebrants were feasting on the bounty of the land and sea (very paleo). 

To bring the holiday closer to its roots while maintaining a healthy element, let’s review some nutrition benefits of foods traditionally served at Thanksgiving and some modifications to make your meal delicious and healthy. Many traditional Thanksgiving foods are nutritious if prepared well.  But poorly chosen food preparation is the reason that many healthy elements go out the back door. 

·      Whether you brine, roast or barbeque the bird, turkey is typically low in fat and high in protein.  The key is choosing a flavorful cooking method, because if you don’t, turkey can be tasteless, in which case most people will douse the meat with salt and fat-laden gravy to impart flavor.  The gravy is probably one of the unhealthiest parts of the Thanksgiving meal.  But back to turkey--it is a good source of iron, zinc, potassium, and B vitamins.  But remember to avoid the skin.  Without the skin, white meat has only 3 grams of fat of which 1 gram is saturated. 

·      Cranberries are very high in antioxidant levels, protecting you against free radical damage.  Being high in fiber, manganese and vitamin C adds to their health benefits.  In addition, cranberries have been linked to improved urinary health, reduced Alzheimer’s and a decreased risk of cancer.  Try making your cranberry sauce with apples, for example, for sweetness instead of adding refined sugar and you will obtain the added soluble fiber.

·      Prepare sweet potatoes instead of mashed potatoes.  Sweet potatoes, as well as the other orange vegetables, are high in antioxidants, vitamin A (in the form of beta carotene) and vitamin C.  These vitamins help support the immune system.  In addition, vitamin A has been linked with improved night vision.  By the way, there is no need to bake sweet potatoes with marshmallows and sugar--just roasting them with a bit of olive oil and herbs and they will be delicious.   

·      Many people really enjoy stuffing.  However, typical stuffing is loaded with “naked carbs” and butter.   If prepared in the turkey, flavor is enhanced with turkey fat, but that just increases calories.  For an alternative, try a stuffing made with quinoa &/or rice, vegetables and herbs.  It will be tasty and for those that may be gluten sensitive at the table, will be a delicious and unexpected treat.

·      No meal would be complete without some type of green vegetable.  Skip the green bean casserole with the French onion rings sprinkled on top.  Instead try to keep the focus on the vegetable; simple roasting, steaming, or light sautéing will allow the flavors to come through and not lose the health benefits.  Most of the leafy greens such as spinach, kale, and Swiss chard are all high in vitamin C and antioxidants.  If you prefer broccoli, cauliflower or Brussel sprouts, they are rich in vitamin C, folic acid and fiber as well as antioxidants that may be supportive in warding off cancer.  And of course, a salad will allow no nutrients to be lost from cooking.

·      Many of us look forward to dessert.  Fruit desserts have the benefit of fiber in the fruit.  Avoid the creamy and fat-filled desserts.  Better choices are poached pears or baked apples or even a pumpkin or apple pie with one layer of crust not two.  If the added sugars can be at a minimum, your waistline will be much happier in the morning. 

For some sample Thanksgiving side dish recipes, click here.

If you are the chef hosting the meal, the above suggestions will help provide a nutritious and satisfying meal.  But what should you do if you are a guest and the food preparations are beyond your control?  First, if you have any food restrictions let your host(ess) know.  You can offer to bring a dish to the meal that will incorporate something healthy that you can eat.  Scope out the selection of dishes and decide in advance what you can consume and what should be avoided.  In addition, for everyone attending the big meal, the bullet points below should help with preparing yourself for the repast.

·      Start your day with a protein-laden breakfast.  Protein and fiber help control your blood sugar and appetite.  For further benefits of breakfast, click here. 

·      Exercise before the meal and if possible after the meal, creating a calorie deficit.  You burn off calories and start boosting your metabolism.  Ideally, start now in putting exercise into your lifestyle.  For exercise suggestions, click here. 

·      Don’t go to the Thanksgiving meal hungry.  If you do, you will have a harder time controlling what you consume. 

·      Pay attention to the foods being served, weigh your options before taking the various dishes and take smaller portions especially of high calorie dishes.  When appetizers are served, select the raw vegetables instead of the chips.  The fiber will fill your stomach and help with appetite control. 

·      Eat slowly and stop eating when you are full.  This sounds easy but it is not.  Put your fork down between bites.  Before you even think about seconds, ask yourself if you are truly hungry.  Chances are likely that you don’t need more calories. 

·      Go easy on the alcoholic or sugary beverages.  These are empty calories that provide no nutritional value.  Drink plenty of water!

Here’s to a meaningful holiday shared with your family and friends!
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