Nutritionist named ways to cook mushrooms without loss of benefits

Mushrooms can be a useful addition to the diet if you choose the right product and cooking method. However, they should not be considered a source of large amounts of vitamins or a universal "superfood". Nutritionist Natalia Lyaskovskaya told Izvestia on September 9 about how to cook mushrooms to preserve their properties, and which types require caution.

According to the expert, the method of cooking mushrooms should be chosen taking into account the specific type of product. Some mushrooms require pre-cooking or soaking, while others can be consumed after minimal processing. For example, champignons can be eaten both raw and cooked.

At the same time, stewing, cooking and baking are considered the most gentle cooking methods. According to Lyaskovskaya, when frying, the problem is not so much with the mushrooms themselves as with the addition of oil and its heating. If the product is cooked at a high temperature, it is important to use a suitable oil — refined and deodorized.

If a person monitors the calorie content of the diet, the expert recommends giving preference to baking mushrooms. This method allows you to cook a dish with less extra fat.

Mushrooms contain a small amount of protein — about 3-5 grams, as well as dietary fiber, which the human body cannot fully digest. At the same time, fiber can serve as a nutrient medium for the intestinal microflora and contribute to a longer feeling of satiety.

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Lyaskovskaya noted that mushrooms should not be demonized or elevated to the rank of some kind of "superfood." The nutritionist emphasized that mushrooms should not replace proper nutrition. For health, it is important that the diet includes different food groups: proteins, carbohydrates, fats, fiber, vegetables and fruits.

The expert drew special attention to the origin of mushrooms. Champignons and oyster mushrooms grown under controlled conditions are considered safer products. Wild mushrooms should be treated with caution: when picking or buying them yourself, a person takes responsibility for making sure that the mushroom is really edible and was harvested in a suitable place.

According to Lyaskovskaya, it is better not to consume suspicious, spoiled or questionable mushrooms, regardless of the processing method. Heat treatment does not make an unsafe product suitable for food.

The specialist also talked about the difference between salted and pickled mushrooms. According to her, salted mushrooms can be considered as a fermented product and bring additional benefits to the body. However, if a person prefers pickled mushrooms, it is not necessary to give them up.

In the absence of individual restrictions, mushrooms can become part of a varied diet. The main thing is to choose a high—quality product, follow the cooking rules and take into account the characteristics of your own body.

On September 4, Maxim Dyakov, a leading specialist at the Department of Mycology and Algology at the Moscow State University Faculty of Biology, spoke about the rules for processing mushrooms after harvesting. According to him, mushrooms are a perishable product, so they need to be processed as soon as possible — boiled, frozen or dried. The expert also noted that it is better to collect mushrooms in well-ventilated containers and only in ecologically safe places, since they are capable of accumulating harmful substances from the environment.