A mushroom is the fleshy, spore-bearing fruiting body of a fungus. Lucky for us, they taste a lot better than they sound – at least some people think so. They can be added to a variety of dishes to add flavor, texture, and a plethora of health benefits. However, if you follow a gluten-free diet, you may be wondering if mushrooms are a safe option for you to add to your next dish.
Mushrooms are naturally gluten-free. Mushrooms are one of those things, however, that people either love or hate. If you are not a mushroom person, there are plenty of other gluten-free alternatives for you to choose from. Those alternatives include Nasoya Organic Extra Firm Tofu, Nature’s Promise Organic Tempeh, Cento Artichoke Hearts, and Cento Sun Dried Tomatoes.
In this article, we will discuss the health benefits of mushrooms and their nutritional value. We will also highlight other gluten-free alternatives. Let’s dig in!
Contents
Are Mushrooms Healthy?
Aside from their great taste, mushrooms are widely known for their amazing health benefits. Packed with nutrition, mushrooms are an excellent addition to any diet.
Vitamins And Minerals
Mushrooms, specifically those raised with exposure to ultraviolet light, are a good source of vitamin D. Vitamin D is an important component in bone and immune health.
Mushrooms, specifically cremini mushrooms, are also an excellent source of zinc. Zinc is a vital nutrient for the immune system and is crucial for optimal growth in infants and children.
Lower Blood Pressure
Mushrooms are excellent sources of potassium. Potassium is a nutrient known for reducing the negative impact sodium can have on your body like raising your blood pressure. Potassium also lessens the tension in blood vessels, which can lower your blood pressure.
Boost Immune System
The anti-inflammatory effect mushrooms have has been shown to significantly improve the efficiency of the immune system. Research has shown that mushrooms help stimulate microphages in the immune system and therefore enhance its ability to defeat foreign bodies, which makes you less susceptible to serious illness.
Weight Loss
Studies have found that mushrooms, in combination with exercise and other lifestyle changes, can have a positive impact on weight loss. For example, research participants who were asked to substitute 20 percent of their beef consumption with mushrooms showed improvements in their BMI and belly circumference.
Types Of Mushrooms
There are various types of mushrooms. These are some of the most common types:
Giorgio Fresh Whole White Button Mushrooms
These whole white mushrooms from Giorgio Fresh offer a great source of fiber, protein, and vitamin C. They are also incredibly useful in a variety of recipes. Slice them thin and add them to your salad or sauté with some minced garlic to incorporate into a one-pot rice dish.
These are the ingredients found in Giorgio Fresh Whole White Button Mushrooms:
- Whole white mushrooms
Here is some important nutritional information to note for this brand (per 3 ounce serving):
- Calories: 22
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 10mg
- Total carbs: 3g
- Total sugars: 1g
- Protein: 2g
Native Forest Organic Crimini Mushrooms
These wholesome, tender and delicious slices of crimini mushrooms are great in soups, sauces, stir-frys, salads, and even on pizza. No matter how you enjoy them, you are sure to love them.
These are the ingredients found in Native Forest Organic Crimini Mushrooms:
- Organic crimini mushrooms
- Water
- Sea salt
Here is some important nutritional information to note for this brand (per 1 can serving):
- Calories: 25
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 340mg
- Total carbs: 5g
- Total sugars: 2g
- Protein: 3g
Giorgio Fresh Portabella Mushroom Caps
These low calorie, fat free and cholesterol free mushroom caps are great on the grill. Add them on top of your juicy burger for a delicious and nutritious meal.
These are the ingredients found in Giorgio Fresh Portabella Mushroom Caps:
- Portabella mushrooms
Here is some important nutritional information to note for this brand (per 3 ounce serving):
- Calories: 30
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 10mg
- Total carbs: 4g
- Total sugars: 1g
- Protein: 3g
Woodstock Organic Shiitake Mushrooms
Picked at the peak of perfection, these mushrooms are sure to be the star of any dish. They are great as a side dish, in a stir-fry, pasta dish, and so much more.
These are the ingredients found in Woodstock Organic Shiitake Mushrooms:
- Organic shiitake mushrooms
Here is some important nutritional information to note for this brand (per 1/2 cup serving):
- Calories: 15
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 30mg
- Total carbs: 3g
- Protein: 1g
Alternatives To Mushrooms
Although delicious and nutritious, mushrooms are just one of those things that people either love or hate. There is rarely an in between. As a result of that, we compiled this list of a few alternatives. They are all gluten-free just like mushrooms, and they all have a similar taste and texture. They are different enough, though, that you just might like them if mushrooms are not your thing.
Nasoya Organic Extra Firm Tofu
This fresh tofu provides a great source of plant-based protein, which is especially important for those who follow a vegan and vegetarian diet. This tofu comes in slabs that can easily be cut into bite-size pieces for a healthy addition to stir-frys, kebabs, and any other dish where you want a firmer texture.
These are the ingredients found in Nasoya Organic Extra Firm Tofu:
- Water
- Organic soybeans
- Less than 2% of calcium sulfate and magnesium chloride
Here is some important nutritional information to note for this brand (per 3 ounce serving):
- Calories: 90
- Total fat: 4.5g
- Cholesterol: 0mg
- Sodium: 5mg
- Total carbs: 3g
- Total sugars: 0g
- Protein: 9g
Nature’s Promise Organic Tempeh
This plant-based protein source is made from fermented soybeans. Fermented foods are easy to digest and provide healthy gut bacteria. Add it to your salad or stir-fry for a delicious and nutritious meal.
These are the ingredients found in Nature’s Promise Organic Tempeh:
- Cultured organic soybeans
- Water
Here is some important nutritional information to note for this brand (per 3 ounce serving):
- Calories: 190
- Total fat: 8g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 11g
- Protein: 20g
Cento Artichoke Hearts
These premium quality artichoke hearts are rich in fiber, vitamins, minerals and antioxidants. Use them as a pizza topping, make them into a creamy spinach-artichoke dip, or enjoy them straight from the jar. No matter how you enjoy them, you are sure to love them.
These are the ingredients found in Cento Artichoke Hearts:
- Artichokes
- Water
- Salt
- Citric acid
- Ascorbic acid
Here is some important nutritional information to note for this brand (per 1/2 cup serving):
- Calories: 25
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 440mg
- Total carbs: 6g
- Total sugars: 0g
- Protein: 2g
Cento Sun Dried Tomatoes
These all natural chef’s cut sun dried tomatoes are the perfect addition to any antipasto or salad. They are rich in vitamins, minerals and antioxidants. They also have a particularly high concentration of lycopene, a powerful antioxidant that may lower the risk of certain cancers and help protect your skin from the sun.
These are the ingredients found in Cento Sun Dried Tomatoes:
- Sun dried tomatoes
- Sunflower seed oil
- Extra virgin olive oil
- Wine vinegar
- Salt
- Sugar
- Citric acid
- Natural flavors
- Ascorbic acid
Here is some important nutritional information to note for this brand (per 10 gram serving):
- Calories: 20
- Total fat: 1.5g
- Cholesterol: 0mg
- Sodium: 105mg
- Total carbs: 2g
- Total sugars: 1g
- Protein: 0g
Final Thoughts
Mushrooms are naturally gluten-free. They are also packed with vitamins and minerals, and offer a variety of health benefits including lowering your blood pressure, boosting your immune system and aiding in weight loss efforts.
However, mushrooms are one of those things that people either love or hate. If you are not a mushroom person, there are plenty of alternatives for you to try in the next recipe that calls for mushrooms. Those alternatives include Nasoya Organic Extra Firm Tofu, Nature’s Promise Tempeh, Cento Artichoke Hearts, and Cento Sun Dried Tomatos. They all are gluten-free and have a similar taste and texture to mushrooms. They are different enough, though, that you just might like them.
Related Questions
Are Mushrooms Vegan?
Yes. Mushrooms are a type of fungi and therefore vegan-friendly. Enjoy them raw, add them to a vegan stir-fry dish or place them on top of a veggie burger. They would be a great addition to your vegan diet.
Are Mushrooms Keto?
Mushrooms are naturally low in carbs, which makes them a keto-friendly food. Enjoy them raw or cook them in dishes like stir-frys, casseroles, scrambles, soups or stuff them with other low-carb ingredients like cream cheese and bacon. They would be a great addition to your keto diet.
Are Mushrooms Paleo?
Yes, mushrooms are paleo. They are unprocessed, found in nature, high in disease-preventing nutrients and filling, but low in calories. They would be a great addition to your paleo diet.
Are Mushrooms Whole30?
Yes, mushrooms are whole30-compliant. Sautee them in a cast iron skillet with some olive oil, garlic, salt and pepper for a perfectly caramelized and golden brown side dish.