Eating mushrooms makes you feel fuller for longer

Eating a mushroom-rich breakfast may result in less hunger and a greater feeling of fullness (compared to eating meat) according to a new study on satiety published in the October issue of the journal Appetite.

Protein is the most satiating nutrient, so the researchers wanted to match the amount of protein in the mushroom and meat interventions to essentially control for the influence of protein on satiety during the study.

After matching the mushroom and meat by protein content, both ended up containing comparable amounts of calories as well, which is the most common way to match interventions in satiety studies.

The objective of the study was to assess the differences with satiety and a 10-day food intake between white button mushrooms (commonly known as white button mushrooms) (226g) and meat (28g) in a randomised crossover study.

Participants (including 17 women and 15 men) consumed two servings of mushrooms or meat for 10 days. They were given either sliced mushrooms or 93 per cent lean beef to consume for a total of 10 days, twice a day.

Results showed a significant difference on satiety ratings between the mushroom and meat consumption. Participants reported significantly less hunger and greater fullness after consuming a mushroom breakfast compared to a meat breakfast.

The study’s lead author, Joanne Slavin, said: ‘Previous studies on mushrooms suggest that they can be more satiating than meat, but this effect had not been studied with protein-matched amounts until now.’

‘As with previous published research, this study indicates there may be both a nutritional and satiating benefit to either substituting mushrooms for meat in some meals or replacing some of the meat with mushrooms.’

‘This new study adds to a growing body of evidence that suggests mushrooms may aid weight management and satiety, and thus contribute to overall wellness. Consumers are interested in the benefits of protein food choices, so it’s important for them to know that plant-based sources of protein, such as mushrooms, can be satisfying.’