Introduction
Obesity is a group of disorders defined as a body mass index (BMI) of more than 30 Kg/m2, in which enhancement of storage body fat deposited in the adipose tissue can cause deleterious health effects. This article is about the amazing mushrooms for weight loss and their anti-obesity properties.
The complications of obesity (e.g., diabetes, cardiovascular diseases (CVD), pulmonary diseases, obstructive sleep apnea, cancer, osteoarthritis, etc.) are usually caused by a combination of high food intake, sedentary lifestyles, lack of physical activity, and a genetic predisposition.
Hence, obesity is a metabolic syndrome that reflects an imbalance between energy intake and expenditure (1,2).
Numerous bioactive compounds present in mushrooms are well known for their ability to fight against obesity. Mushrooms have been used as traditional medicine because of their hypocholesterolemic effects. This property of mushrooms is mainly because of their cardiovascular-related lipid metabolism and antiinflammatory nature (3). Many scientific studies are evident that eating mushrooms helps in lowering cholesterol level, and also reduce TG, TC, and plasma glucose level (4).
Now let us see different types of mushrooms and their anti-obesity properties.
1. Oyster mushrooms
Oyster mushrooms are a smart addition to a weight-loss diet due to their high protein and low fat/carb content. These features make them an excellent choice for those seeking to shed extra pounds. By incorporating oyster mushrooms into your meals, you can achieve your weight loss objectives in a nutritious and enjoyable way.
2. Crimini mushrooms
Substituting crimini mushrooms for beef in meals not only boosts taste but also cuts down on sodium, calories, saturated fat, and cholesterol levels, aiding weight loss and improving nutritional value. The umami flavor of mushrooms makes this swap particularly effective. Incorporating crimini mushrooms into meals enhances taste while reducing negative health effects, making it a win-win for those striving for a healthier lifestyle (5).
3. White button mushrooms
White button mushrooms are a nutritious food choice as they contain oligopeptide and fiber that can help control body weight, reduce belly circumference, and increase feelings of fullness. These benefits come without compromising taste. Thus, including white button mushrooms in meals is an effective way to maintain a healthy weight and still relish delicious food (6).
4. Turkey tail mushrooms
Turkey tail mushrooms contain protein-bound β-glucan that can increase the population of beneficial bacteria, such as Akkermansia muciniphila, and regulate metabolism. This can potentially reverse the obesity caused by a high-fat diet. Therefore, consuming Turkey tail mushrooms can reduce fat accumulation through microbiota-dependent or independent means (7).
5. Wood ear mushrooms
Wood ear mushrooms have a bioactive compound that suppresses adipogenic/lipogenic gene expression, reducing body weight and adipose tissue mass. They also regulate plasma lipids and liver enzymes, reducing the risk of hepatic steatosis. Hence, consuming wood ear mushrooms can aid in weight management and decrease the chance of liver-related conditions (8).
6. Maitake mushrooms
Maitake mushrooms act as an anti-obesity agent which prevents body weight gain and reduces fat accumulation. Moreover maitake mushroom increases the expression of genes related to fatty acid oxidation in skeletal muscles and ameliorated glucose intolerance thus obesity and diabetes (9).
7. Reishi mushroom
Obesity is linked to chronic inflammation and intestinal dysbiosis. Polysaccharides found in Reishi mushrooms can help prevent diet-induced obesity and ease inflammation. They achieve this by regulating gut microbiota composition and maintaining intestinal barrier integrity. Therefore, consuming Reishi mushrooms can be beneficial in preventing obesity-related complications (10).
8. Lions mane mushroom
A study revealed that consuming Lion’s mane mushroom with a high-fat diet for 28 days led to a significant decrease in body weight gain, fat weight, and serum and hepatic triacylglycerol levels. This shows that Lion’s mane mushrooms can improve lipid metabolism and prevent obesity. Therefore, adding Lion’s mane mushrooms to meals can be an effective way to promote healthy weight management (11).
9. Enoki mushrooms
Enoki mushrooms contain β-glucan and fatty acid complexes that can inhibit fat digestion and absorption in the digestive tract. They do so by breaking down fats and reducing the reabsorption of bile acid. Hence, consuming enoki mushrooms can help control the fat intake and promote healthy weight management (17).