Creativity with Mushrooms May Help Control Calories

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Using the same principles that we follow at the WHF, researchers at Johns Hopkins Bloomberg School of Public Health have gotten creative with mushrooms and achieved some fascinating dietary results. While keeping basic recipes for a group of lunchtime entrees intact - including most of the ingredients found in chilis, sloppy Joes, and lasagnas - they investigated the results of swapping mushrooms for beef in each of the entrees. What they found was a decrease in fat intake and calorie intake, accompanied by an ongoing satisfaction with the entrees themselves. On average, 420 fewer calories were provided per mushroom versus meat lunch.

The researchers’ conclusions were the same ones we’ve reached after reviewing thousands of studies at the WHF. First is the enormous value of nutrient-rich (nutrient-dense) foods. You’ll always gain an advantage if you’ll stick with nutrient-rich foods that keep your calories to a minimum while still providing you with great nutrition. While the Johns Hopkins researchers did not use the term “nutrient density” to describe their mushroom or beef entrees, they did emphasize a similar and related term called “energy density” (which can be abbreviated “ED”). Low ED foods give you the fewest calories per bite. High ED foods give you the most. By shifting from high ED to low ED you lower your calories per bite. We agree, and we would go on to say that mushrooms are lower ED while remaining rich in nutrients, thus making them nutrient-rich as well.

A second conclusion involved the appeal of these mushroom-based entrees. Subjects in the study found the new entrees to be both palatable and satisfying, and the measurement of these reactions was an important part of the study design. This finding is a key to our food approach as well. We are confident that whole, natural foods like mushrooms - and any foods that may have potentially been less than appealing in a person’s prior diet experience can be amazingly satisfying if prepared in a unique and appropriate way, and woven into a quick and easy, great-tasting recipe.

Reference:

Cheskin LJ, Davis LM, Lipsky LM et al. Lack of energy compensation over 4 days when white button mushrooms are substituted for beef. Appetite. 2008 Jul;51(1):50-7. Epub 2007 Dec 3.