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
Cooking mushrooms in high-temperature water such as boiling and microwaving may cause its water-soluble nutrients (B vitamins, potassium) to escape in the cooking water. Sautéing quickly over high heat, or simmering over low heat, such as in soups, are ideal cooking methods for preserving nutrients.
What is the most nutritious 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.
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.
Are cooked mushrooms still nutritious? ›
Culinary treatments (boiling, microwaving, grilling, and deep frying) influence on proximate composition and antioxidant capacity of most cultivated mushrooms worlwide. A study by Spanish researchers has shown that microwaving and grilling are the best processes to maintain the nutritional profile of mushrooms.
Do shiitake mushrooms lose nutrients when cooked? ›
The folate content in shiitake mushroom was noticeably higher after the microwaving and roasting process than after other processes. The results show that vitamin contents significantly decreased in shiitake mushrooms after cooking treatments, especially boiling.
How to cook mushrooms for gut health? ›
Directions
- Slice shiitake mushrooms. Slice green part of scallion to use for garnish later.
- Bring water (with stock if desired) to boil.
- Stir in miso paste and mushrooms, and then lower heat and simmer for 5 minutes.
- Pour into serving dish, add tofu, and sprinkle scallions on. Serve immediately.
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.
What is the healthiest way to eat 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.
What should we not do before cooking mushrooms? ›
"Adding salt before throwing mushrooms in the pan or immediately after will draw out the water from them, making them simmer in their own liquids," says Sofia Norton, RD. This can result in rubbery and tough mushrooms with little flavor.
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.
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.
Do boiling mushrooms destroy nutrients? ›
Cooking mushrooms in high-temperature water such as boiling and microwaving may cause its water-soluble nutrients (B vitamins, potassium) to escape in the cooking water. Sautéing quickly over high heat, or simmering over low heat, such as in soups, are ideal cooking methods for preserving nutrients.
How to make mushrooms more digestible? ›
Some mushrooms may contain elements that could cause an upset stomach. These elements are destroyed when you cook your mushrooms. If you have digestive disorders, cooking your mushrooms will make them more digestible.
When not to use shiitake mushrooms? ›
Shiitake mushroom is possibly unsafe when used in larger amounts as medicine, or when the uncooked mushroom is eaten. It can cause stomach discomfort, blood abnormalities, and skin swelling.
Why don't you eat shiitake stems? ›
In actuality, the stems of shiitake mushrooms are technically edible and are not poisonous. Still, most people choose not to use the stems because they have an unpleasant woodsy flavor and are too fibrous and chewy to eat.
What happens if you don't soak shiitake mushrooms? ›
Yes, dried shiitake mushrooms need time to fully rehydrate, reviving to their original brilliance with even greater savory depth than before. Most recipes haphazardly plunge them into boiling water for 15 – 20 minutes, rushing through the process just to get them to a generally edible state.
Is it better to bake or fry mushrooms? ›
There are many tasty mushroom recipes and techniques for cooking mushrooms, but we think roasting them is one of the best; the high and dry heat can bring out all their savory, meaty, deeply complex flavors.
Is it better to boil or steam mushrooms? ›
According to Made With Mushrooms, boiling mushrooms helps to retain the natural flavors of the fungi without burning them off during a harsher cooking process. This method will also help to soften their flesh and you can add salt to the water to infuse it with more flavor.
What is the benefit of boiling mushrooms? ›
But boiling mushrooms can improve their taste, consistency, and digestion.
