Are Mushrooms High in Carbs and Are They Okay for Keto?

Most types of mushrooms are naturally low in carbs and they are a keto-friendly food. To enter a state of ketosis, eat mainly healthy fats and restrict your carb intake to 20 to 50 grams per day.

With the increasing prevalence of lifestyle-related diseases like obesity, stroke, metabolic syndrome, and diabetes, people are becoming more careful about what and how they eat. At the same time, medical science has well established the numerous health benefits of low-carb diets. One of the most popular among these is the keto diet. 

If you’d like to learn about the keto diet, perhaps wanting to give it a shot but still having many doubts and questions, this article can assist you. Read on to find out more about the keto diet, various keto-friendly foods, the carb content of mushrooms, and more.

While on the ketogenic or keto diet, you have to decrease the number of carbohydrates (or carbs, for short) that you consume and increase the number of healthy fats. 

Because carbs such as sugars (mainly glucose) are the main sources of energy for your body, decreasing your carb intake lowers your blood sugar levels. This compels your body to use alternative energy sources like fats. This metabolic process is called ketosis.

In the ketosis state, your body becomes incredibly efficient at burning and utilizing fats, resulting in weight loss over time. Your liver also produces ketones, which are a great source of fuel for your brain.

You can identify the ketosis state through certain symptoms like nausea, fatigue, and constipation. These symptoms are usually temporary, disappearing within a few weeks of adopting the diet.

The keto diet was first developed to treat brain-and-nervous-system-related conditions like epilepsy. Studies have shown that the keto diet also defends against many more health conditions like diabetes, heart disease, cancer, polycystic ovary syndrome, and Alzheimer’s. 

To enter a state of ketosis, eat mainly healthy fats and restrict your carb intake to 20 to 50 grams per day. Also, moderate your protein intake because your body can turn excess protein into glucose, which will keep you from maintaining a ketosis state.

To see health benefits, plan your keto meals well according to your daily calorie requirement. Keep in mind that keto diets are generally grain-free, low-carb diets like the Atkins and paleo diets. Sugary and starchy foods, unhealthy fats (such as trans fats), and fruits with high sugar content should also be avoided while you are doing keto. 

Instead, eat the following food categories on a keto diet — meats, seafood, eggs, dairy, and healthy oils. Some low-carb, non-starchy foods include avocados, nuts, seeds, and mushrooms. 

As an example, here is all you need to know about the health benefits and carbs in mushrooms.

Some fungi produce reproductive structures that we call mushrooms. Mushrooms grow in a variety of shapes, sizes, colors, and environments. Some also happen to be edible. 

Nontoxic mushrooms are a great source of fiber. This makes them a great component of a keto diet because most other vegetables that contain a lot of fiber are also very high in carbs.

The fiber content of mushrooms can improve your digestion. This is because fiber can bulk up your stools, thus preventing constipation. 

Mushrooms also provide many essential nutrients, such as B vitamins and minerals like potassium, selenium, and copper. These vitamins promote bodily functions by producing energy. Potassium also has a protective role, reducing the risk of high blood pressure, strokes, and heart disease. Selenium assists in the production of thyroid hormone and also protects the body from infections.

Additionally, mushrooms contain important antioxidants like glutathione and ergothioneine. These antioxidants can boost your immune system and protect the cells in your body from damage and various diseases like cancer.

Mushrooms are a keto-friendly food, as most types of mushrooms are naturally low in carbs. 

Here are some of the common varieties of raw mushrooms and their carb content:

Portabella mushrooms

Serving size: 1 piece or 84 grams

Carb content: app. 3.25 grams

Whole white button mushrooms

Serving size: 1 cup or 96 grams

Carb content: app. 3.25 grams

Oyster mushrooms

Serving size: 1 cup (sliced)

Carb content: app. 5.25 grams

Shiitake mushrooms

Serving size: 100 grams 

Carb content: app. 6.75 grams

Mushrooms are nutritious food and a great addition to balance your healthy keto meal plan. Here are some of the ways you can include mushrooms in your daily diet:

1. Boil mushrooms to prepare a nutritious but flavorful plain broth or creamy soup.
2. Eat them raw in sushi, salads, or as a side dish.
3. Grill them with spices as a side dish, sandwich filling, or garnish.
4. Stir fry them with other low-carb veggies, tofu, or zucchini noodles.
5. Scramble them with eggs or add them to an omelet as a great breakfast dish.
6. Bake them into a casserole with meat and other low-carb veggies.
7. Add them to veggie soups and stews.
8. Sautee them in olive oil with garlic, herbs, and spices as a great starter or side dish.
9. Roast them with meat and dairy products like cream cheese, butter, and shredded cheddar cheese as a delicious main dish.
10. Dice and mince them with other low-carb veggies, herbs, and seasonings to make burger patties.  

Although mushrooms are available in raw, cooked, canned, and packaged forms, canned and packaged mushroom products might not always be particularly nutritious or even keto-friendly. 

For example, a can of Campbell’s cream of mushroom soup contains 2.5 servings. Each soup serving of 120 milliliters has a carb content of 8 grams, which is likely unsuitable for your keto diet. 

Canned products can also contain a lot of preservatives like sodium, which can increase the risk of heart disease and high blood pressure. Always check the label before using such products.

Mushrooms can be a promising addition to your keto diet, as most types are low in carbs. Mushrooms can also be enjoyed with a variety of combinations, preparation styles, and potential dishes like salads, stir-fried items, casseroles, and soups.

Be careful when using canned mushroom products, though, as they have hidden carbs that can mess up your keto diet.