Mushrooms are one of the most popular light foods and are used worldwide. They are full of nutrients essential for the proper growth of our bodies. Over the years, many species of mushrooms have been used for a healthy diet. However, one of the most liked types of this diet is Portobello, which can be found easily in most grocery stores at a reasonable price.
However, there are benefits as well as side effects of including Portobello mushrooms in your diet. So, before adding this to your routine diet, you should learn all about its possible benefits and side effects. Here are the 12 Portobello Mushroom Benefits And Side Effects:
Portobello Mushroom Benefits:
- May Prevent Cancer
- May Prevent Heart Diseases
- Rich In Nutrition
- May Prevent Diabetes
- May Strengthen Immune System
- Helps The Body Produce Red Blood Cells
- Low in Calories
- Making Healthy Portobello Mushrooms is Health And Easy
- High in Potassium
Portobello Mushrooms Side Effects:
- Kidney Illness
- Respiratory Issues
- Poisonous Mushrooms
Whether you’re fighting against cancer or have a poor immune system, a clean and healthy diet will prove very beneficial for you. By using portobello mushrooms, you can add many essential nutrients like antioxidants and phytonutrients to your diet. However, these may be harmful to some people who are suffering from some kind of disease.
Read on to find out all Portobello mushroom benefits and side effects.
See also: Best 9 Mushrooms With The Highest Protein.
Check out a video summarizing this article that we have uploaded to our YouTube channel.
Table of Contents
What Nutrients Are in Portobello Mushrooms?
Portobello mushrooms are rich in water, vitamins, proteins, carbohydrates, minerals, and lipids. The good news is that portobello mushrooms contain zero Cholesterol and saturated fat.
The table below includes the nutrients present in 100 grams of portobello mushrooms, according to the United States Department of Agriculture (USDA) nutrient database.
| Nutrient | Amount per 100 grams |
| Calories | 26.0 grams |
| Protein | 2.11 grams |
| Total Carbohydrate | 3.87 grams |
| Fiber | 1.3 grams |
| Total Fat | 0.35 grams |
| Calcium | 3 milligram |
| Iron | 0.31 milligram |
| Magnesium | 11.0 milligram (1) |
| Phosphorus | 108 milligram |
| Potassium | 364 milligram |
| Sodium | 9 milligram |
| Water | 92.8 grams |
| Vitamin D | 0.3 microgram |
| Folate | 28 mcg (5 percent of Daily Value) |
| Choline | 21.2 milligram |
| Sugars | 2.5 grams |
| Niacin | 4.49 milligram |
Are Portobello Mushrooms Good For You?
Portobello mushrooms are an excellent source of protein (5 percent of the daily value) and fiber (6 percent of the daily value). They contain a lot of water and minerals, making them low in energy density.
Portobello mushrooms are also low in energy density, meaning they don’t contain many calories per gram, which can help you lose weight or keep a healthy weight, according to the Centers for Disease Control and Prevention (CDC).
You can consume a large volume of Portobello mushrooms without consuming many calories. For instance, 100 grams of raw portobello mushrooms contain only 26.0 grams.
Portobello Mushrooms are a good diet for many people. However, it can be poisonous for some people who have symptoms of certain diseases. Here are some possible benefits and advantages of this kind of mushroom.
See also: Apple Cider Vinegar Vs. Pickle Juice: What are the differences?
Portobello Mushroom Benefits
Here are some health advantages of consuming this medicinal mushroom.
1- Portobello Mushroom May Prevent Cancer
Due to its phytochemicals, portobello mushrooms have anti-cancer cells that help defend against cancer. This kind of chemical helps in boosting the growth of healthy body cells and lowering the risks of cancers.
All this makes your immune system strong to fight against poisonous diseases. Breast cancer is a very common type of this fatal disease that is found in many women. However, portobello mushroom consumption helps fight against this fatal disease too.
In a study issued in Advances in Nutrition, researchers examined whether consuming mushrooms is linked to reduced cancer risk.
After reviewing the results of 17 studies through a meta-analysis and systematic study of over 19,000 adults, the researchers discovered that:
- Higher mushroom intake was linked with a lower risk of total cancer.
- When evaluating specific cancers, the strongest relationship between mushroom consumption and cancer risk reduction was with breast cancer.
2- Portobello Mushroom May Prevent Heart Diseases
You may know that mushrooms have certain chemicals that lower the cholesterol level in the blood and liver. This helps in improving heart health by preventing many issues related to the heart. Also, portobello mushrooms have lovastatin that helps in lowering the chances of diabetes.
Several studies observed the influence of mushroom intake on some metabolic markers, including cholesterol, HDL cholesterol, fasting triacylglycerol, and blood pressure, which may potentially lower the risk of suffering cardiovascular diseases.
3- Portobello Mushroom Is Rich In Nutrition
All kinds of mushrooms are rich in protein, and portobello is no more an exception. Being rich in protein, these kinds of mushrooms are great meat alternatives. Also, these have very low in calories, fat, and sodium, so these don’t have any side effects like weight gain.
Moreover, you can add carbs, iron, vitamins, and many other nutrients by consuming this kind of diet.
2/3 of a cup of sliced, grilled portabella mushrooms contains the same amount of potassium as a medium-sized banana, found to a USDA study.
4- Portobello Mushroom May Prevent Diabetes
As mentioned above, portobello mushrooms are rich in lovastatin, which helps fight against diabetes issues. Moreover, these are a rich source of multivitamins and dietary fibers that also prevent diabetes problems by maintaining blood glucose and cholesterol level.
Because of their excellent nutritional value, edible mushrooms can be used as a powerful weapon against malnutrition and diseases and may help prevent obesity and diabetes, according to a study.
5- Portobello Mushroom May Strengthen Immune System
Many beneficial ingredients of portobello mushrooms add to the immunity of the body by lowering the chances of many health issues.
Also, these add dendritic cells to the body that help improve the immune system. All these features of this beneficial diet help in boosting the body’s immunity.
6- Portobello Mushroom Helps The Body Produce Red Blood Cells
A study by the Agricultural Research Service found that all mushrooms provide a significant amount of copper. Copper helps your body produce red blood cells and drives various chemical reactions that are key to your health.
In addition, the researchers concluded that Portobello mushrooms also provide a significant amount of potassium, a mineral helping the body maintain normal heart rhythm and muscle and nerve function.
See also: Chicken Vs. Mushroom: Which One Should You Choose?
7- Portobello Mushroom Are Low in Calories
Portobello mushrooms are an excellent way to add flavor to any meal without significantly upping its calorie content with their neutral flavor and meaty texture.
One hundred grams of portobello mushrooms have just 22.4 grams of calories. You will also get about 2.11 grams of protein, stimulating healthy muscles.
8- Making Healthy Portobello Mushrooms is Health And Easy
With portobello mushrooms, you can make a healthy meal, including:
- Sautéing, baking, or grilling, and all you need is a little salt and pepper to make portobellos taste good,
- Stir-frying; you can also stir-fry portobellos for healthy meals.
- Throwing portobellos on the grill as a low-calorie side dish.
- Using portobello mushrooms as a topping for healthy thin-crust pizza
9- Portobello Mushrooms Are High in Potassium
Some of Portobello Mushrooms’ health benefits come from their potassium content. Your body needs potassium to function properly.
Eating two whole portobello mushrooms will up your potassium intake by about 814 milligrams and cover about 12% percent of your daily needs (1)
See also: Is Mushroom a Fruit or Vegetable? (Let’s find out the Truth!)
Portobello Mushrooms Side Effects
It is untrue to say that portobello mushroom consumption is always beneficial. Here are some side effects of their use.
10- Kidney Illness
For those who are suffering from some kidney issues like kidney stones, gout, and other kidney dysfunction, avoid using this kind of mushroom.
These mushrooms are rich in purines that form uric acid by their breakdown. This may lead to some serious kidney health issues.
11- Respiratory Issues
Some people may be allergic to fungus. Particularly those suffering from some respiratory issues should avoid portobello mushroom consumption as this may add to their respiratory disorder.
So, a diet including mushrooms may be defective for those who are allergic to certain fungi.
12- Poisonous Mushrooms
Sometimes, mushrooms may be exposed to mold. These molds are not visible to the naked eye. If you use such infected mushrooms, it may prove poisonous for you.
So, make sure that you’re using fresh stock to prevent any side effects.
How to Safely Store Mushrooms Safely
- Keep portobello mushrooms in your fridge and use them within 3 to 7 days, as suggested by the USDA.
- Clean portobello mushrooms with a paper towel or damp cloth before consuming.
- Don’t rinse portobello mushrooms because they will absorb too much water.
- According to the USDA, All mushrooms bought in a retail store are safe to consume, and they do not recommend using wild mushrooms because they can contain a deadly poison.
Portobello Mushroom Poisoning Symptoms
Sometimes, portobello mushrooms may prove poisonous for you. In such situations, your health condition will start falling. Here are some post-poisoning symptoms.
- Stomach cramps
- Diarrhea
- Hurt burn
- Vomiting
- Nausea
Consult your doctor instantly if you observe any such condition in yourself or your near and dear one.
Are Portobello Mushrooms Good for You?
If you don’t have any of the above-mentioned symptoms, portobello mushrooms are very beneficial for you as they are rich in beneficial nutrients.
Can You Eat All of a Portobello Mushroom?
All parts of portobello mushrooms are edible. However, you should use them after removing their stems.
See also: 18 Vegetables That Can You Destroy Stomach Fat (According to Science).
Portobello Mushroom Recipes
You can cook the portobello mushrooms in many ways to make them effective for you. Here are some of the most delicious portobello mushroom recipes.
- Baked Portobello Mushrooms
- Grilled Portobello Mushrooms
- Stuffed Portobello Mushrooms
How to Make Baked Portobello Mushrooms?
Baked Portobello Mushrooms are the most frequently used mushrooms all over the world. Here is an easy way to cook this delicious recipe.
Ingredients
- Portobello Mushrooms (3/4Ib)
- Garlic (1 clove)
- Olive oil (2 tbsp)
- Salt (as per taste)
- Pepper (as per taste)
- Thyme (⅓ tbsp)
- Butter (⅓ tbsp)
- Mozzarella (3 tbsp)
Procedure
- Clean the mushrooms by removing their stems.
- Meanwhile, preheat the oven or air fryer at 400°F
- Add the olive oil to the pan and put all your portobello mushrooms in it with the open side up.
- Mix all ingredients in a bowl and add them equally, along with all the mushrooms.
- Add a thin slice of butter to each piece.
- Mix them with gentle shaking or with the help of a spatula.
- Let them cook for 15 minutes.
- After this, add a thin slice of butter over each piece and let it melt in the oven for a while.
- You have done with portobello mushrooms; serve them with your favorite sauce.
See also: Best Ways To Count Your Calories When Cooking With Olive Oil.
Final Thoughts
Portobello Mushrooms are a very beneficial medicinal diet that has many health benefits. However, these are not always good for you.
If you’re suffering from any of the above-mentioned symptoms of diseases, avoid portobello mushroom consumption. But if you’re a healthy person, you can enjoy different recipes for these beneficial mushrooms.
