Mushrooms Contain.... Fibre!

Mushrooms offer both soluble & insoluble fibre, which may have anti-cancer properties as well as promoting satiety and good bowel health.

Whether the concern is lowering cholesterol levels and risk of heart disease, type 2 diabetes, colon cancer, diverticulosis or just general bowel health, fibre is one of the dietary keys. Getting enough fibre every day has also been linked to a lower Body Mass Index, an indicator of obesity. Because fibre helps make foods more satisfying, one tends to eat less and that can translate into weight loss and maintaining a healthy weight.

Mushroom Fibre Facts
• The soluble fibre is mainly beta-glucans, a polysaccharide. Soluble fibre helps to lower total and LDL cholesterol levels. It also helps regulate blood sugar levels.
• There is some evidence that beta-glucans offer anti-cancer potential, and a diet high in fibre may have a protective role in preventing breast and bowel cancers.
• Insoluble fibre helps promote regularity and good bowel health. It also helps slow digestion and adds satiety or staying power to foods. More fibre means less room for high-fat, high-calorie choices which can translate into weight loss and healthy weight maintenance.
• Aim for 25 to 35 grams of fibre every day. For children older than 2 years of age, their age plus 5 grams a day is a guideline to figure out how much fibre they need.

Mushrooms - a little can mean a lot
• Substituting a 4-ounce grilled portabella mushroom for a 4-ounce grilled beef patty for one year resulted in huge energy and fat savings, and almost 9% more fibre. (NHANES III)

• Fresh mushrooms are part of the White/Tan/Brown category in the 5 to 10 a Day for Better Health campaign. A half-cup serving of fresh mushrooms is also one of the vegetable choices for consumers building their individualized Canada’s Food Guide on the Health Canada website.

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What's your favourite way to get your mushroom fibre fill?

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