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? ›
This makes frying a better way of cooking mushrooms as it retained most of the nutrients. This study therefore shows that, among the tested cooking methods, the best method of cooking mushrooms that retains or enhances nutritional benefits is frying followed by microwaving.
What is the science behind cooking mushrooms? ›
High Water Content
It's sturdy cell structure, combined with the fact that almost 90-95% of mushrooms is water, also helps prevent it from overcooking. As the mushroom cooks, the water is realeased slowly and hence, it evaporates slowly. This helps them cook thoroughly without turning into mush.
Does cooking mushrooms destroy their 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.
Is it healthier to eat mushrooms raw or cooked? ›
Preparation Matters: The way you prepare mushrooms can impact not only their taste but also their nutritional and safety profiles. Cooking is generally recommended for maximising health benefits.
Are sautéed mushrooms healthy? ›
They are healthy, versatile, and cook pretty much unattended while you prepare the rest of the meal (similar to these Sautéed Green Beans). Sautéed vegetables like Sautéed Cabbage, Sautéed Zucchini, Sautéed Broccoli, and Sautéed Carrots are all yummy, but sautéed mushrooms feel extra special.
How long to cook mushrooms to remove toxins? ›
Cooking mushrooms very well (for 1-3 hours) removes virtually all of the hydrazine and most of the agaritine.
What is the secret to cooking mushrooms? ›
Turn up the heat: Turn the heat up to medium-high and allow time for your oil/butter to get hot before adding the mushrooms. Keeping the heat up will help moisture evaporate quickly giving you a beautifully caramelized mushroom. If mushrooms are giving off lots of moisture keep the heat going until it's gone.
Are mushroom toxins destroyed by the cooking process? ›
The toxins involved in mushroom poisoning are produced naturally by the fungi themselves; each individual specimen of a toxic species should be considered equally poisonous. Most mushrooms that cause human poisoning cannot be made nontoxic by cooking, canning, freezing or any other means of processing.
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.
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.
Which mushrooms are healthiest? ›
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.
Are grilled mushrooms healthy? ›
Grilled mushrooms can be healthier than fried mushrooms because grilling helps preserve their nutrients and may result in the formation of beneficial compounds, while frying can add unhealthy fats and potentially harmful compounds.
Is it better to cook mushrooms in butter or 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.
Do mushrooms lose vitamin D when cooked? ›
Although the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking, if they are consumed before the 'best-before' date, vitamin D2 level is likely to remain above 10 μg/100 g fresh weight, which is higher than the level in most vitamin D-containing foods and similar to the daily requirement ...
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.
