Why are mushrooms ideal for diabetes patients, what to avoid? Expert explains

What we commonly call a mushroom is a type of fungus that grows without chlorophyll. At the same time, not all fungi are mushrooms. Across the world, nearly 50,000 mushroom varieties grow on their own, of which around 2,000 are edible. A portion of the remaining varieties, however, is highly poisonous. What are the varieties that are edible? What are their nutritional benefits? Know more

Packed with natural goodness
Mushrooms are valued not just for their taste and aroma, but also for their rich nutritional and medicinal profile. They contain high-quality proteins, vitamins, minerals and salts. They also provide small amounts of energy and very low levels of fat, key features that make them a healthy food choice.

Mushrooms contain 80–90% water. Their proteins are of excellent quality and easily digestible. They have 25–35% protein and about 60% starch, with sucrose absent.

Why does it suit diabetic patients
Because mushrooms provide less energy, they are ideal for diabetic patients. Their fibre helps control stomach and intestinal disorders and aids digestion. Fat content is exceptionally low, which adds to their health benefits. Mushrooms also contain ergosterol, which the body converts into Vitamin D. Their mineral content is remarkably high, often greater than that of many vegetables. Mushrooms also contain calcium, phosphorus, iron, sodium, magnesium, and copper.

Identifying edible and poisonous mushrooms
The biggest challenge when consuming naturally grown mushrooms is distinguishing edible from toxic varieties. There are no shortcuts to perfect identification, but certain scientific observations can help.

Avoid mushrooms that show these signs:
1) A finger-like ring around the stem and a cup-shaped base, features that are common in many toxic varieties.
2) While collecting mushrooms, ensure they are fully matured and not stale or withered.
3) Mushrooms that are brightly coloured, unusually attractive or perfectly clean white.
4) Varieties with extraordinary shapes or strong, pungent smells.
5) Mushrooms that change colour when cut or crushed, or that release milky or watery liquid.

Common edible natural mushrooms
1. Button Mushrooms 
Belonging to the Agaricus species, these are also called egg mushrooms. These mushrooms have smooth, globe-shaped caps in white or light brown. Firm, white, and fleshy, they usually grow in grasslands and soils rich in organic matter.
2. Chithal Koon (Termite Mushrooms)
Found around termite mounds, these come in several types such as Perumkala, Pavakkon, Uppukoon, and Arikkoon. They have whitish caps with pointed centres and dark, root-like bases.

3. Puffballs
Usually seen after the rainy season, puffballs appear as round white balls or club-shaped structures. They are edible when young.
4. Mamkoon (White Oyster Mushrooms)
These grow on decaying mango or cashew trees. Thick, meaty, and delicious, they often grow in clusters and may appear in white, light pink, or grey shades.

5. Pannikoon
Found in soil rich in organic matter, especially beneath jackfruit trees. They have a light-brown umbrella-like cap, with sponge-like structures underneath. The flesh is light yellow, and the stems are thick.
6. Palkoon (Milky Mushrooms)
Large, umbrella-shaped mushrooms with thick, club-like stems. Their bright white colour gives them their `milky' name. They grow in soils with high organic content and at the base of trees.
Courtesy for details:
Dr Susha S Thara
(Associate Professor, College of Agriculture, Vellayani)
Ashiha Joy (Student)
Phone: 93878 13940