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May 24, 2013
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In Today's Issue
- FREE Top Rated simple weight loss tips...
- Best Food Weight Loss, For Meat Lovers
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
Best Food Weight Loss, For Meat Lovers
Dear Reader,
If you're working to lose weight here's research news you'll want to know. White button mushrooms have been tied to positive health outcomes in terms of managing weight according to a randomized clinical trial conducted by a team from the Weight Management Center at Johns Hopkins Bloomberg School of Public Health. The study was funded by the Mushroom Council and finds that these savory, tasty foods, in place of red meat in a meal, can be a smart strategy for losing weight and keeping it off. What's more, you don't have to sacrifice taste or texture... and you won't be hungry or even missing that meat.
The subjects in the research on mushrooms and weight loss included 73 obese adults, 88% female, with most subjects being 48.4 years old. The participants were put in an intervention group where they ate about one cup of mushrooms a day in place of meat. There was also a standard diet control group. At the end of the year long trail, the team saw that those who did the substitution of mushrooms for meat lost 7 pounds, but also had improvements in body composition compared to those on the standard diet. What's more, they maintained this weight loss.
These findings build on earlier research that has shown intake of low energy density foods, like mushrooms, in place of the high energy density choice, such as lean ground beef can be very effective when it comes to cutting daily calorie and fat intake, while still feeling satisfied after the meal.
There are many types (cremini, portobello, enoki, oyster, maitake, shiitake) of mushrooms to choose from, though the most recent study focused on the very popular white button mushroom. You might need to try different types of mushrooms in different recipes to find the right combination of flavors and textures to suit your taste. Consider trying a mushroom burger by putting a large, flat mushroom in place of the meat and grill, then add a bun and your favorite toppings. You might add chunks of mushrooms in curry sauce with other veggies, or add them to pasta dishes or put them in an enchilada. Another idea: Try using white button mushrooms with dip as they are bite sized, crunchy and are great in place of other veggies or higher calorie chips and crackers.
Continues below...
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Best Food Weight Loss, For Meat Lovers Continued...
Mushrooms naturally have a small, but respectable, amount of protein, far less than the red meat it replaced in the study. But the higher protein content of meats also comes with more calories. Lean meats have the most protein for the lowest number of calories, while medium and high fat cuts of meat have higher calorie counts. A study in 2008 that substituted mushrooms for dishes that use ground beef found no difference in enjoyment or satisfaction reported by study subjects, but the meat free meals brought from 300 to nearly 600 less calories to the diners. Mushrooms are known to make dishes more filling without adding lots of calories.
Remember that you should never pick your own mushrooms in the wild unless you know exactly what to look for, how to pick and store what you find. When you shop, organic varieties are a great, natural choice.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicalnewstoday.com/releases/259516.php
Food Network info on mushrooms, recipes and cooking:
http://www.foodnetwork.com/topics/mushroom/index.html
The Mushroom Council:
http://mushroomcouncil.org
Mushroom Council info on types of mushrooms:
http://mushroominfo.com/wp-content/uploads/MushroomsVarietiesChart_2010_SR23.pdf
Body Composition Poster Session,
American Society for Nutrition at Experimental Biology 2013:
http://www.aspet.org/EB2013/
Study abstract, The FASEB Journal. 2013,27:852.4:
http://www.fasebj.org/cgi/content/meeting_abstract/27/
1_MeetingAbstracts/852.4?sid=ea63503b-b492-4174-afda-93eb13eb10fa
Poddar K.H., Ames M., Chen H., et al., (2013) Positive effect of white button mushrooms when substituted for meat on body weight and composition changes during weight loss and weight maintenance - A 1-year randomized clinical trial:
http://experimentalbiology.org/EB2013/pages/upload/file/EBWeb%20-%20042213%20at%201230pm%20-%20ASBMB%20-%20Mushrooms%20and%20Vitamin%20D%20-%20EB2013%20-%20FINAL.pdf
Story on 2008 study on mushroom in place of ground beef:
http://www.organicauthority.com/blog/organic/weight-loss-trick-substitute-mushrooms-for-meat/
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