Fungi Facts: Mushroom Powder and Its Benefits
Mushrooms vs. Mushroom Powder
Benefits
How to Use It
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The mushroom, frankly, deserves more respect. And thanks to the recent interest in mushroom powder, it’s finally getting it’s day in the sunlight.
You may rarely see plain old mushrooms on lists of trendy superfoods alongside avocado or kale or açaí, but the truth of the matter is that mushrooms have been traditionally used in eastern medicine practice throughout Asia and as far back as ancient Egypt. But a lot of adults never get past the “icky” phase when it comes to mushrooms, causing many to leave it out of their diets forever. Luckily, there is a loophole in the form of mushroom powder.
Not quite a spice, not quite a condiment, mushroom powder benefits are similar to those of whole mushrooms — like anti-inflammatory element, B vitamins, and even some protein— but none of the issues of consistency or presentation.
So what exactly is mushroom powder? Do different kinds of mushrooms do different things for you? And what’s the best way to implement it into you diet? Let’s give the mighty mushroom its due.
What Is Mushroom Powder?
Generally, mushroom powder is, literally, just dried mushrooms that have been pulverized into a powder. It’s really that simple. And it can be made out of any culinary mushroom! In addition to the nutritional benefits of mushroom powder, it also adds a mushrooms’ earthy, meaty flavor to whatever you mix it with.
It’s even pretty easy to make it yourself. “Dehydrate the mushrooms first via dehydrator or in the oven on low heat for a long time,” says registered dietitian nutritionist and creator of The Sassy Dietitian Laura Ligos. “Once they are crispy and no longer spongy, you can throw them in a blender or food processor.”
However, as the popularity of mushroom powder increases, it starts to get a ‘health halo’ around it, says Andrea N. Giancoli, MPH, RD. “It starts to become seen as that miracle food that’s going to give you health and vitality and cure all that ails you. So we try and turn it into some kind of supplement form that we can take more easily than eating food. And mushroom powder is becoming the latest ‘health halo’ substance.”
Mushrooms vs. Mushroom Powder
The primary difference between consuming whole mushrooms vs. mushroom powder comes down to two key factors:
“You’re definitely going to be concentrating the nutrients when you compress it into a powder versus when you’re eating the full volume of the mushroom,” says Giancoli. However, she stresses that there is one benefit you can only get from a whole mushroom as opposed to a powder: “You’re going to get some hydration from the mushroom [when you eat it whole]. When you grind it into a powder you’re not getting the water content from it.”
What Are The Benefits Of Mushroom Powder?
There are a lot of different kinds of dietary mushrooms out there, and while many of their benefits overlap, many mushrooms shine in their own special way.
Certain types of mushrooms may help support a healthy immune system. Among the most promising in that department are the reishi mushrooms . Grown in hot and humid parts of Asia, reishi have been a staple of Eastern practice and diet for centuries.
Shiitake mushrooms, also very popular in powdered form, can have a beneficial effect on the circulatory system. Certain components of the shiitake mushroom (and others), such as the soluble dietary fiber b-glucan, can potentially positively impact “satiety” (the length of time between eating and feeling hungry again), reduce food intake and delay nutrition absorption.
“[Mushroom powders] all provide similar health benefits and are low in calories, high in phytonutrients and may even have vitamin D,” says Ligos. “The best kind? Just depends. Porcini, oyster, shitake, white button, chaga, etc. are all good choices.”
How Do You Use Mushroom Powder?
Perhaps the best thing about mushrooms in powdered form is how versatile they are. They provide a mellow, earthy flavor, and can blend well pretty much everywhere. Trader Joe’s even has a mushroom umami seasoning blend that uses porcini and white button mushroom powder!
Add some shiitake mushroom to your scrambled eggs, or toss in the slightly more aromatic porcini at the tail end of a simmering pasta sauce. You can coat a steak in mushroom powder – almost like a breading for chicken cutlets – before tossing it on a grill. Ligos suggests using it in chili, stews, and meatloaf/meatballs, as well.
It’s even become common to add mushroom powder to coffee, thanks to the popular brand, Four Sigmatic. If you don’t mind a slightly earthy taste to your cup of joe, this is yet another option to get in a daily scoop of dried fungi.
However, Giancoli points out that while whole mushrooms make you feel like you’ve eaten more to make you feel fuller, powders don’t give you the same sense of satisfaction, so be careful not to overdo it.
“With mushrooms, they are generally safe to consume in their natural form as a food,” she says. Just make sure that when you’re consuming mushroom powders that you aren’t getting too much of a good thing. Her advice is to keep it moderate. “There’s a lot of nutrition in mushrooms for the small amount of calories you get. But if mushrooms are something that you don’t like, and you want to incorporate it into your diet via powder — just stick to the serving size.”
As always, the safest best is to check in with your doctor. “Certain mushrooms can interact with medications you may be taking and things of that nature, so if you are taking medication, make sure you consult your physician before consuming mushrooms.”
If you’ve been paying attention to the natural health market, you may have noticed a new trend emerging. Mushroom powder is popping up in coffee, powders, capsules and even beauty products.
Many are wondering: What is mushroom powder, and why would I want to use it?
Mushrooms are a group of superfoods with impressive nutrition contents and potential health benefits. They’re packed with disease-fighting and energizing nutrients.
That’s exactly why mushrooms are known as the “elixir of life” in Chinese medicine. They’ve been a part of traditional medicine for thousands of years.
What Is Mushroom Powder?
Mushroom powder is exactly what it sounds like — dried mushrooms that are pulverized into powder. You can get many types of mushroom powder, as it can be made with any type of culinary mushroom.
Why bother consuming mushroom powder instead of just adding mushrooms to your diet? In powder form, you get a higher concentration of nutrients.
Types/Varieties
There are several types of mushroom powder available in stores, and you can always dehydrate fresh mushrooms and make your own at home. In stores, you can find powders made with one type of mushrooms and blends that are made of several.
Shiitake
Shiitake is a popular dried mushroom because it’s affordable and contains all eight essential amino acids, along with a fatty acid called linoleic acid.
Shiitake mushrooms are known to increase satiety, making them great for weight loss. They also contain phytonutrients that support heart health and immune function.
Porcini
Porcini powder is commonly used to add flavor to broths, and sometimes it’s added to flour when making bread or pasta. They are known for their floury texture when ground.
Porcini mushrooms are rich in antioxidants, including beta-carotene, ascorbic acid and lycopene. They are also a good source of fiber and plant-based protein.
Chaga
Chaga has an earthy flavor, and it contains vanillin, the same compound in vanilla bean.
It is ranked one of the top foods for oxygen radical absorbent capacity. That means that it’s an excellent source of antioxidants and can therefore help in the prevention of disease.
Chaga mushroom works as an inflammation reducer, and eating them may even improve physical endurance.
Lion’s Mane
Lion’s mane is known as a nootropic food because of its brain-boosting properties. You’ll often see it in powdered form and added to mushroom coffee.
Research suggests that it may slow down cell degeneration in the brain, helping fight diseases like Alzheimer’s. Lion’s mane also supports heart and digestive health because of its anti-inflammatory effects.
Reishi
Reishi mushroom has been valued in Chinese medicine for thousands of years. It goes by the nickname “king of mushrooms” and serves as an adaptogenic herb that helps the body deal with the negative effects of stress.
These mushrooms are jam-packed with antioxidants and health-promoting compounds, like polysaccharides. Reishi powder is used to balance hormones, promote heart health and stabilize blood sugar levels.
Cordyceps
Cordyceps are a staple in holistic medicine and known as a superstar supplement that’s used to enhance athletic performance, reduce inflammation and promote cardiovascular health. They feature anti-inflammatory compounds and antioxidants that help fight disease, boost immune function and slow aging.
Mushroom Powder Benefits
1. Enhances Brain Function
Mushroom powder is well-known for its positive affects on brain function. Lion’s mane powder, for instance, has been found to reduce the impact of neurodegenerative diseases by slowing or reversing cell degeneration in the brain.
It is often used to promote mental clarity and focus. It’s a popular supplement for overall cognitive health.
2. Supports Immune Health
Mushrooms often contain polysaccharides, molecules that have immunomodulatory effects and may enhance immune system function.
Research on chaga shows that the mushroom can stimulate spleen lymphocytes that work to regulate the immune system and boost the body’s ability to fight off invading viruses and bacteria.
3. Eases Stress
Traditionally, mushrooms have been used to reduce stress and anxiety.
An animal study published in the International Journal of Medicinal Mushrooms found that reishi mushroom powder had significant anti-anxiety activity in mice. Researchers suggest that the anti-anxiety effects may be the result of the phenols and flavonoids present in reishi mushroom.
A study published in BMC Complementary Medicine and Therapies suggests that reishi has antidepressant potential and may help ease stress-induced anxiety.
4. Boosts Energy
Shiitake mushroom powder is a great source of vitamin B, so it helps support adrenal function and turn the nutrients you consume into useable energy. Mushroom powder supplements and coffees are often used to boost energy levels and beat brain fog.
Mushrooms are also known to improve exercise performance. The polysaccharides in mushrooms make them excellent foods for physical endurance.
5. Regulates Blood Sugar
Medicinal mushrooms are useful for managing diabetes because they have been shown to improve blood glucose levels and insulin sensitivity.
Research on reishi mushroom, for example, suggests that it’s able to decrease both blood sugar and insulin levels in mice. It was also able to modify enzymes that are involved in blood sugar control.
6. Supports Health Health
Research shows that there’s a strong link between mushrooms and heart health. Cordyceps mushroom powder, for example, could help prevent heart damage and lower LDL cholesterol.
Mushrooms have proven to be organ protectors that benefit the heart by fighting oxidative stress as well.
7. Slows Aging
The impressive antioxidant content in mushroom powder helps fight free radical damage and prevent oxidative stress. Not only does this help prevent disease, but it helps slow the signs of aging and optimizes overall health.
By promoting healthy aging, consuming reishi mushroom powder, for example, is known to boost longevity. Studies reveal that it affects life span extension by reducing oxidative stress and cellular damage throughout the body.
Mushrooms vs. Mushroom Powder
Mushroom powder is made from dehydrated and ground mushrooms. A serving of the power provides a higher nutritional value because it’s much more concentrated.
One scoop of a blended mushroom powder can provide a range of health-promoting nutrients, including a long list of antioxidants, prebiotic fibers, amino acids and micronutrients. In its condensed form, it packs a nutritional punch.
How to Use (Dosage, Recipes)
Here’s the beauty of mushroom powder — it can be added to so many dishes. It has a mild, earthy flavor that blends well in many dishes and can even be added to beverages.
Treat it like a seasoning agent (like mushroom umami seasoning), and add it to scrambled eggs, soups, casseroles, sauces and sautéed vegetables. It offers a great meaty flavor and has a slew of health benefits.
Recently, mushrooms are being used in all sorts of products. You can find coffees, teas and protein powders made with mushroom powder.
Store-bought powders are added to recipes, coffees, hot chocolate blends, drink mixes and smoothies. Generally, two to three teaspoons of powder is consumed once a day to boost overall health. Don’t overdo it, though, and remember that it’s a concentrated version of whole mushrooms so a little goes a long way.
You may be wondering about the taste of mushroom coffee. Surprisingly, it doesn’t taste like mushrooms and serves as a less acidic way to get your morning caffeine.
Want to make your own mushroom powder at home? It’s very easy.
Purchase dehydrated mushrooms, and grind them into a fine powder. Then use the powder in everyday recipes for a boost of antioxidants and nutrients.
For storage, keep the powder in an airtight container.
Risks and Side Effects
A high-quality mushroom powder is considered safe when consumed in normal amounts. Read the product label carefully for dosage directions, and do not exceed the recommended dose.
Some mushrooms work to make the immune system more active, so people with autoimmune diseases should check with their doctors before using mushroom powder supplements.
If you experience any adverse side effects after consuming mushroom supplements, discontinue use immediately.
Conclusion
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Mushroom powder seasoning is gaining popularity because it’s a nutrition powerhouse that can be added to a ton of recipes and beverages. You’ve heard about the health benefits of whole mushrooms, so think about the effects of a concentrated version.
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You can find mushroom powder blends or powders of individual mushrooms, including chaga, reishi, cordyseps, porcini and lion’s mane.
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Mushroom seasoning is jam-packed with antioxidants, protein, fiber, amino acids and micronutrients, including B vitamins.
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