Scientists have revealed the best way to cook mushrooms — and it’s not in a frying pan.
Mushrooms are healthy because of the significant amount of dietary fiber, protein, amino acids, vitamins (including B1, B2, B12, C, D and E) and trace minerals that they contain, as well as the fact that they’re low in fat and calories.
But, according to researchers from the Mushroom Technological Research Center of La Rioja in Spain, mushrooms’ composition, antioxidant capacity and nutritional content can be negatively affected by the cooking process.
For the study, which was published in the International Journal of Food Sciences, the team evaluated the influence of boiling, microwaving, grilling and frying white button, shiitake, oyster and king oyster mushrooms. After cooking the four types of mushrooms, which were chosen because they are the most widely consumed species of mushroom worldwide, the samples were freeze-dried and analyzed, with the results compared to raw versions.
The researchers concluded that the best way to cook mushrooms while still preserving their nutritional properties is to grill or microwave them, as the fried and boiled mushrooms showed significantly less antioxidant activity. The fried mushrooms in particular revealed a severe loss in protein and carbohydrate content, but an increase in fat.
“Frying and boiling treatments produced more severe losses in proteins and antioxidants compounds, probably due to the leaching of soluble substances in the water or in the oil, which may significantly influence the nutritional value of the final product,” said Irene Roncero, one of the study’s authors, in a statement.
FAQs
The benefits of using the microwave
What is the most nutritious way to cook mushrooms? ›
The researchers concluded that the best way to cook mushrooms while still preserving their nutritional properties is to grill or microwave them, as the fried and boiled mushrooms showed significantly less antioxidant activity.
Are mushrooms still nutritious when cooked? ›
Boiling improved the total glucans content by enhancing the betaglucans fraction. A significant decrease was detected in the antioxidant activity especially after boiling and frying, while grilled and microwaved mushrooms reached higher values of antioxidant activity.
Is it healthier to eat mushrooms raw or cooked? ›
Overall, mushrooms assist in immune health, digestion, heart health, and brain health, all while being low in calories and fat. Mushrooms are highly nutritious and even considered a superfood, so it's preferable to cook mushrooms rather than eat them raw.
Is it better to cook mushrooms in butter or olive oil? ›
Butter is great because it adds lots of flavor and produces a nice golden brown exterior, while adding oil allows the mushrooms to cook a little more quickly at slightly higher heat.
Is it better to boil or steam mushrooms? ›
You can't go wrong with either technique, but I think boiling is definitely the move whenever you're working with a lot of mushrooms. Since they shrink down quite a bit in the boiling water, you can fit more in the pan when it comes time to brown them up.
What should not be eaten with mushrooms? ›
For instance, mushrooms can be quite overpowering when combined with some fruits and sweet foods such as ice cream or fruit salad. As a result, it's generally considered poor food pairing etiquette to put mushrooms into these dishes.
Can I eat cooked mushrooms everyday? ›
Researchers have found that incorporating any variety of mushrooms into your daily diet will lower your risk of cancer by as much as 45%. How many mushrooms do you need to eat? The recommended amount is as few as two medium per day.
How long to cook mushrooms to remove toxins? ›
Hydrazine especially is hepatotoxic (see here), so you never want to eat mushrooms raw or undercooked, especially not in such quantities. Cooking mushrooms very well (for 1-3 hours) removes virtually all of the hydrazine and most of the agaritine.
Why do you need to soak mushrooms before cooking? ›
This will ensure that any little critters living in the mushroom find their way out. Add salt to the water you plan to wash the mushrooms with, making sure the salt dissolves in the water. Add the mushrooms to the water, and allow them to soak for 20 minutes.
Cooking is recommended for all mushrooms because it will break down some of the mushroom sugars that we cannot digest. A few toxins are destroyed by cooking, but the majority of toxins are not. Tests to distinguish poisonous mushrooms from wholesome ones are not to be trusted.
Why should mushrooms be cooked in water before oil? ›
The Truth About Mushrooms
Dry mushrooms, on the other hand, are very porous. When you heat up a pan with oil or butter and add dry mushrooms, they soak up the fat and never let go of it. You end up with browned but greasy mushrooms.
What is the best healthiest way to cook mushrooms? ›
The best (read: healthiest) way to cook mushrooms, according to the research, isn't in a pan. Rather, you will reap the most health benefits from your white button, portabella, cremini, or shiitake mushrooms by grilling them—and microwaving them.
Does cooking mushrooms destroy vitamin D? ›
Even after harvesting, mushrooms can continue to produce vitamin D, whether exposed to UV light from the sun or a lamp. Humidity and cooking mushrooms in water do not appear to affect vitamin D content in mushrooms, but cooking them in fat (such as oils) can cause the vitamin to leach out because it is fat-soluble.
Is it better to bake or fry mushrooms? ›
Roasting in a moderate, 375°F (190°C) oven gives the mushrooms plenty of time to concentrate in flavor. Draining off the mushrooms' exuded liquid partway through the roast assists in browning and speeds up cooking time.
How healthy are sautéed mushrooms? ›
Mushrooms are a rich, low-calorie source of fiber, protein, and antioxidants. They may also help to lessen the risk of developing serious health conditions, such as Alzheimer's, heart disease, cancer, and diabetes. They're also great sources of: Selenium.
Which mushrooms are the healthiest to eat? ›
Some of the mushrooms considered best for human health include chaga, lion's mane, reishi, turkey tail, shiitake, cordyceps and maitake. Often considered vegetables, mushrooms are neither plants nor animals. They belong to a unique kingdom of fungi.
