Oyster Mushrooms Nutrition Benefits Recipes And Side Effects

What Is Oyster Mushroom?

Oyster mushrooms are a type of edible fungi. They feed on dead and decaying material like wood, and their cap can grow between two to 10 inches. They are available in different colors, ranging from white to dark brown, and have a mild taste and odor similar to anise. You can add them to soups, stir-fry recipes, egg dishes, and as a topping for pasta. What Are Its Benefits? It may help reduce cholesterol and blood sugar levels, improve heart health, and boost immunity. Who Can Use It? Due to its health benefits, it can be consumed by all, but people with type-2 diabetes will find it more beneficial. How Often? You can eat oyster mushrooms daily in small quantities as a part of a balanced diet. Caution Avoid consuming oyster mushrooms if you experience any inflammation in your lungs or other allergic symptoms.

Oyster mushrooms are available in different varieties. Let’s take a look.

Types Of Oyster Mushrooms

Nutritional Breakdown Of Oyster Mushrooms

According to the U.S. Department Of Agriculture, a hundred grams of oyster mushrooms contains (1):

Calories: 33 kcal Protein: 3.31 g Fat: 0.41 g Carbohydrate: 6.09 g Dietary fiber: 2.3 g Calcium: 3 mg Iron: 1.33 mg Magnesium: 18 mg Phosphorus: 120 mg Potassium: 420 mg Sodium: 18 mg Thiamin: 0.125 mg Pantothenic acid: 1.29 mg Niacin: 4.96 mg Folate: 38 µg

All these nutrients make oyster mushrooms a healthy and nutritious dietary option for weight loss with immense health benefits. Check out their health benefits below.

Health Benefits Of Oyster Mushrooms

Are mushrooms good for our health? Well, yes, there are various mushrooms benefits for our health. Here are some reasons why you must consume them regularly.

1. Loaded With Antioxidants

Oyster mushrooms are great sources of antioxidant phenolic compounds like variegatic, ergothioneine, and gallic acids (2), (3), (4), (5). These antioxidants neutralize free radicals, inhibit oxidative damage, and may help reduce LDL cholesterol (bad cholesterol) (6), (7).

2. Improve Heart Health

Consuming oyster mushrooms may reduce the risk of cardiovascular diseases. They contain beta-glucans, which have antihypertensive effects and can lower LDL-cholesterol levels (8). Moreover, the dietary fiber in oyster mushrooms may prevent hypercholesterolemia (high cholesterol level) (9). A review published in the International Journal of Molecular Sciences suggests that polysaccharides in mushrooms reduce the risk of cardiovascular disease. Consuming oyster mushrooms can reduce the total cholesterol and triglyceride levels (10), (11). However, more studies are needed to understand this benefit on humans.

3. Lower Blood Sugar Levels

The dietary fiber in P. ostreatus prevents insulin resistance (12). A study conducted by the University of Jayewardenepura, Sri Lanka, found that freeze-dried and powdered forms of P. ostreatus at a dose of 50 mg/kg/body weight reduced blood glucose concentrations (13). Another study showed that oyster mushrooms significantly reduced blood glucose levels in people with diabetes. The mushrooms can increase glycemic status and help manage type 2 diabetes (14), (15).

4. Support Immune Function

Golden oyster mushrooms may contain other immune regulative compounds like vitamin D2 and support immune health (16). A study observed that consuming oyster mushrooms for eight weeks could enhance natural killer (NK) cells (a part of the immune system) and protect against several diseases (17). The imunoglucan in oyster mushrooms can prevent recurrent respiratory tract infections (RRTIs) (18). Oyster mushrooms are also effective against Herpes Simplex Virus type-1 (HSV-1) (19).

5. May Reduce Cancer Risk

The protein extracts of oyster mushrooms have anti-cancer effects and may inhibit the proliferation of breast and colon cancer cells (20), (21). A study conducted by the Methodist Research Institute, USA, found an inverse relationship between oyster mushroom intake and cancer risk (22). Water extracts of edible mushrooms like oysters have the potential to suppress cancer cell proliferation, especially breast cancer cells (23). However, more studies are needed to understand the anti-cancer effect of oyster mushrooms in humans.

6. Have Anti-inflammatory Properties

Animal studies showed that oyster mushrooms possess anti-inflammatory properties and helped reduce inflammatory conditions (24), (25). Another study concluded that biotechnologically produced oyster mushroom supplementation improved gut health in obese Zucker rats (26). However, limited studies are available to prove this claim. If you have never tried oyster mushrooms before, here are a few ways to incorporate them into your diet.

How To Eat Oyster Mushrooms

Preparing oyster mushrooms is a simple and straightforward process. Start by cleaning the mushrooms with a damp cloth or a gentle brush to remove any dirt. You may then trim the tough ends of the stems. Avoid soaking the mushrooms in water as they tend to absorb moisture. Oyster mushrooms are known for their delicate flavor. They also absorb the flavors of the ingredients they are cooked with and are excellent when sautéed with a touch of olive oil or butter, some garlic, and fresh herbs. Overall, they are a versatile ingredient. You can use them in the following ways:

Use them as pizza toppings. Add them to sauces, soups, pasta, and gravy. Enjoy sautéed oyster mushrooms as a side dish. Use them in frittatas, omelets, and quiches.

A blogger cultivated oyster mushrooms in their garden and shared their insights, “They are more tender when small, but not nearly as umami and tasty. It’s the difference between veal and beef, and I have never been a fan of veal. Of course, if you want a milder flavor and softer texture, pick them smaller (i).” You can also try these delicious oyster mushroom recipes at home.

3 Easy And Delicious Recipes With Oyster Mushrooms

1. Oyster Mushrooms Soup

What You Need

1 stalk of oyster mushrooms, roughly chopped 2 cups of water 2 stalks of chopped green onions 3-4 ginger slices 1 egg 1 teaspoon of salt Sesame oil, as needed White pepper powder, as per taste

Process

2. King Oyster Mushroom Fry

What You Need

1 pound king oyster mushrooms 8 garlic cloves 5 tablespoons of vegetable oil 6 ginger slices 5 long hot peppers ½ teaspoon of sugar 1 tablespoon of spicy bean sauce 1 tablespoon of light soy sauce

Process

3. Oyster Mushroom And Barley Rissotto

What You Need

1 lb thinly sliced oyster mushrooms 6 cups of water 2/3 cups of brown or white basmati rice ½ cup of vegetable broth 1 teaspoon of olive oil ⅔ cup of pearl barley ¼ cup grated Parmesan cheese ¼ teaspoon of ground pepper

Process Nutritionist Maryam Azhar says, “Oyster mushrooms must be sautéed or steamed for just 5-6 minutes to get maximum benefits. If mushrooms are cooked on high heat or fried, they can lose their nutritional content.” Ensure you do not overcook the mushrooms and always eat fresh ones. However, you can store them for a few days before eating. Here are a few tips for storing them properly.

How To Store Oyster Mushrooms

Place the mushrooms in a loosely closed plastic bag in the refrigerator to keep them fresh for 5 to 7 days. Freeze them for 1 to 3 minutes and drain thoroughly. Seal in airtight bags and place in the freezer. You can store dry oyster mushrooms in the oven at 150°F for an hour and store them for longer periods. However, make sure you do not consume excess oyster mushrooms as it may cause adverse effects.

Possible Side Effects Of Oyster Mushrooms

Oyster mushroom contains ostreolysin, a toxic protein. Animal studies found that this protein may cause respiratory issues and increase arterial blood pressure (27). However, its effects on humans are not known. Oyster mushrooms may also trigger symtpoms of hypersensitivity pneumonitis, an inflammation of small airways in the lungs and cause fever, joint pain, and chills. Oyster mushrooms are rich in zinc. If consumed in large quantities for a long time, they may cause copper deficiency, which might reduce the WBC count and affect the immune system. Also, in rare cases, mushrooms may be contaminated with heavy metals. Hence, always get the mushrooms from a trusted source and farms that follow proper agricultural practices. Check out the following video that reveals the amazing health benefits of oyster mushrooms! Learn how they can help with diabetes, cardiac issues, and weight loss.

To Conclude

Why are oyster mushrooms considered a superfood? Yes, oyster mushrooms are superfood. They are loaded with many nutrients like calcium, iron, and folate that promote overall health. Can you eat oyster mushrooms raw? Although oyster mushrooms can be eaten raw, they have an unpleasant metallic taste. Hence, it is better to consume oyster mushrooms after cooking them. Who should not eat oyster mushrooms? People with mold allergies, as well as individuals on medications to lower blood pressure and blood sugar levels as mushrooms can adversely interact with such drugs. Are oyster mushrooms high in uric acid? They are rich in purines, which break down into uric acid in the body. Are oyster mushrooms considered vegetarian? They are a part of the fungi kingdom and are usually considered to be vegetarian. Are oyster mushrooms good for arthritis? Their anti-inflammatory properties may help alleviate symptoms of rheumatoid arthritis. Do oyster mushrooms contain vitamin B12? They are a rich source of vitamin B, but not B12. Are oyster mushrooms good for weight loss? Yes. They are low in calories, fat, and cholesterol, which makes them effective for weight loss.