Mushroom, Asian, Cooked from Dried – A Low Glycemic Food

Asian mushrooms, when cooked from dried form, make an excellent low-glycemic addition to your diet. These flavorful fungi not only enhance the taste of countless dishes but also offer impressive nutritional benefits with minimal impact on blood sugar levels.

Glycemic Information

With a Glycemic Index (GI) of 32, Asian mushrooms fall well within the low glycemic range (below 55), making them an excellent choice for those monitoring their blood sugar levels. The Glycemic Load (GL) is just 1.26, indicating that a typical serving will have minimal impact on blood glucose.

Nutritional Profile per 100g Serving

• Calories: 44
• Protein: 2.4g
• Fat: 0.2g
• Carbohydrates: 8.15g
• Fiber: 4.2g
• Sugar: 1.97g
• Net Carbs: 3.95g

Health Benefits

Asian mushrooms are not just low in glycemic impact; they’re also remarkably nutritious. With just 44 calories per 100g serving, they provide a good amount of protein (2.4g) while being virtually fat-free (0.2g).

What makes these mushrooms particularly valuable is their high fiber content – 4.2g per serving. This fiber not only contributes to their low glycemic impact but also supports digestive health and helps create a feeling of fullness.

Why Asian Mushrooms Are Great for Blood Sugar Management

The combination of low net carbs (3.95g) and high fiber content makes Asian mushrooms an ideal food for those managing diabetes or trying to maintain stable blood sugar levels. The fiber helps slow the absorption of the small amount of sugars present (1.97g), preventing rapid spikes in blood glucose.

Culinary Uses

Dried Asian mushrooms, once rehydrated and cooked, add a rich, umami flavor to many dishes. They’re particularly popular in:

• Stir-fries and Asian cuisine
• Soups and broths
• Rice and noodle dishes
• Vegetarian and vegan recipes as a meat substitute
• Sauces and gravies for added depth of flavor

Preparation Tips

To prepare dried Asian mushrooms:

• Soak in warm water for 20-30 minutes until fully rehydrated
• Reserve the soaking liquid for use in cooking (it’s full of flavor)
• Remove and discard any tough stems before cooking
• Add to dishes toward the end of cooking to preserve texture and nutrition

When incorporated as part of a balanced meal, these low-glycemic mushrooms can help maintain steady blood sugar levels while adding flavor and nutrition to your diet.