Did you know that mushrooms, these treasures of nature, are not only delicious culinary accompaniments, but also an interesting source of protein?
Although often underestimated, mushrooms play a crucial role in our diet. Rich in vitamins, minerals, fiber and bioactive compounds, they offer remarkable nutritional benefits, including their contribution to protein, an essential nutrient for growth, tissue repair and proper functioning of the human body.
In this article, we'll explore mushrooms as a protein source, how they differ from animal and plant proteins, and how to easily incorporate them into your diet.
Mushrooms: An Underestimated Source of Protein
Contrary to popular belief, fungi are neither plants nor animals, but belong to the kingdom Fungi . These unique organisms are essential to the ecosystem, as they break down organic matter and recycle nutrients. Fungi, which are more similar to animals in their metabolic functioning (consuming oxygen and releasing CO₂), are distinguished from plants that use photosynthesis.
Despite their often misclassified as vegetables, mushrooms stand out for their unique nutritional profile, offering a meaty texture and earthy flavor that make them ideal as meat substitutes in vegetarian and vegan diets.
Mushrooms: A Complete and Nutritious Source of Protein
Although the protein content of mushrooms is lower than that of meat, they contain high-quality protein that is easily absorbed by the body. Mushrooms such as oyster mushrooms, shiitake mushrooms and button mushrooms are considered complete protein sources because they contain all nine essential amino acids needed by the human body, although their concentrations are lower compared to animal sources.
Comparison with Animal and Plant Proteins
Animal proteins, such as those found in meat, eggs and dairy products, are considered complete proteins because they contain all essential amino acids in adequate amounts. They are also rich in iron, zinc and vitamin B12, nutrients often less available in plant sources. However, animal proteins are often accompanied by saturated fats and cholesterol, which can increase the risk of cardiovascular disease if consumed in excess.
In contrast, plant proteins , such as those found in legumes, nuts, and mycelium on grains , are often incomplete because they lack one or more essential amino acids. For example, grains are typically low in lysine, while legumes are low in methionine. To compensate for this imbalance, it is essential to combine different sources of plant proteins to achieve a complete amino acid profile. Additionally, some plant proteins contain antinutrients that can reduce protein and mineral absorption, although these effects can be mitigated by cooking or fermentation.
Fungal proteins (those from mushrooms) occupy a unique place between animal and plant proteins. While they do not rival the amount of protein found in animal sources, mushrooms offer quality comparable to some plant proteins and are particularly interesting for supplementing a vegetarian or vegan diet. Mushroom proteins contain all the essential amino acids, including leucine and lysine, which are often deficient in plant proteins, and are highly digestible, without the antinutrients found in other plant sources. In addition, mushrooms provide additional nutrients such as B vitamins, vitamin D, and beta-glucans, which support the immune system and contribute to overall health.
In terms of environmental impact, fungal and plant proteins are significantly more sustainable than animal proteins. The production of mycoproteins and mushrooms requires few water and land resources and generates a low carbon impact, making it an environmentally friendly option. In summary, fungal proteins are positioned as a nutritious and ecological alternative, offering an ideal compromise between the quality of animal proteins and the advantages of plant proteins, while enriching the diet with beneficial bioactive compounds.
Example of Protein-Rich Mushrooms
- Shiitake : approximately 2.2 g of protein per 100 g, and beneficial for the immune system.
- Oyster mushrooms : approximately 3.3 g of protein per 100 g, with a firm texture and delicate taste.
- Button mushrooms : about 3.1 g of protein per 100 g. Rich in B vitamins and antioxidants.
- Other varieties: Maitake, enoki, and lion's mane provide essential nutrients like fiber and antioxidants.
Health Benefits and Comparison with Other Protein Sources
Mushrooms provide high quality protein and are low in calories, fat and carbohydrates, making them perfect for a balanced and light diet. Unlike animal proteins which can be high in saturated fat, mushrooms offer a healthy cholesterol-free alternative while still providing beneficial nutrients.
Studies show that mushroom protein may provide a longer-lasting feeling of fullness compared to other plant-based protein sources, which helps with weight management. In addition, their richness in antioxidants contributes to reducing the risk of chronic diseases such as cancer, cardiovascular diseases, and diabetes.
How to Incorporate More Mushrooms into Your Diet?
- Simple and Tasty Recipes : Use mushrooms in stir-fries, soups or salads.
- Preparation and Cooking Tips: Cook them quickly by steaming or over high heat to preserve their nutrients.
- Meat Substitutes: Portobellos can be used in burgers, steaks or lasagna for a vegetarian option.
The Limits and Precautions
Although rich in nutrients, mushrooms should not be considered the only source of protein in a balanced diet. The amounts of protein are moderate and, for a complete diet, it is necessary to combine them with other protein sources. In addition, some people may be allergic to mushrooms, and it is imperative to ensure their origin when harvested in the wild to avoid poisoning.
Conclusion
Mushrooms are an amazing and versatile source of protein, providing varied nutritional benefits and contributing to a balanced diet. They stand out for their content of essential amino acids, their low calorie intake and their numerous bioactive compounds beneficial to health. Whether you are vegetarian, vegan, or simply looking for new ways to enrich your diet, mushrooms deserve a special place on your plate. So, which mushroom recipe are you going to try today to benefit from their multiple benefits?
Sources :
- Guillamón, E., et al. (2010). Edible mushrooms: role in the prevention of cardiovascular diseases. Fitoterapia, 81(7), 715-723.
- Valverde, M. E., et al. (2015). Edible mushrooms: improving human health and promoting quality life. International Journal of Microbiology, 2015, Article ID 376387.
- Roupas, P., et al. (2012). The role of edible mushrooms in health: Evaluation of the evidence. Journal of Functional Foods, 4(4), 687-709.
- Wasser, S. P. (2010). Medicinal mushrooms as a source of antitumor and immunomodulating polysaccharides. Applied Microbiology and Biotechnology, 60(3), 258-274.
