Mushrooms make the best dietary options, and for this reason, nutritionists advise that making them part of your diet is beneficial. What is good about mushrooms? Erick Musengimana, a nutritionist at Rwanda Diabetes Association in Kigali, points out that they are absolutely free of fat and cholesterol, low in calories and deepened with nutrients. Musengimana says regular consumption of mushrooms assists in weight loss, controls blood pressure, improves bone strength, enhances digestion, cures anaemia, and also helps those suffering from diabetes, boosts immunity and reduces high cholesterol. However, he says, one has to ensure that they do not exceed the limit of mushroom consumption as it may lead to side effects. “Mushrooms are a good source of fibre, which is why consuming them in excess may cause bloating and abdominal pain,” he explains. Musengimana says mushrooms contain fewer calories than most healthy foods, and that the lower the calories in any food, the more benefits since weight increases with the intake of calories. Also, he says, mushrooms are great for increasing vitamin D levels in the body. He notes that a high amount of vitamin D can support weight loss and decrease body fat. Mushrooms being a good supplier of fibre and protein, Musengimana says consuming them often can keep you feeling full. Dieudonne Bukaba, the nutrition programme coordinator at Africa Humanitarian Action (AHA) Rwanda, says consuming mushrooms can reduce one’s hunger levels and keep appetite under control. Studies and experiments say that adding mushrooms to your regular diet can prevent weight gain, prevent the accumulation of fat and prevent the risk of obesity. BOOSTS IMMUNITY Bukaba says mushrooms are a good source of beta-glucans which are a kind of sugar that can activate the immune response. Moreover, he says, they as well contain a special type of antioxidant called ergothioneine which can fight the free radicals and prevent diseases. He explains that free radicals are those harmful substances which damage the healthy cells and reduce immunity and that antioxidants prevent damage by fighting them. Apart from the antioxidant and beta-glucans, Bukaba says the major health benefits of mushrooms are due to the presence of vitamin B (niacin, riboflavin, vitamin B6, thiamine and folate), which prevent various deficiency-related disorders and infections. For those who catch a cold or an infection often, he says regular consumption of mushrooms can prevent the occurrence. KEEPING DISEASES AT BAY With the increase in the number of heart diseases, nutritionists say that there is dire need to keep a check on cholesterol and follow a healthy diet to regulate the levels. However, Musengimana says not all cholesterol is bad. Cholesterol can be classified as good (HDL) and bad (LDL) cholesterol. He says the consumption of mushrooms can lower the bad cholesterol and increase the good cholesterol. “Mushrooms can also reduce the levels of triglycerides, the excess of which is known to causes heart diseases,” he adds. Also, consuming mushrooms can help keep diabetes at bay. Gerald Ruzindana, a health and wellness specialist at Amazon Nutrition Cabinet, says nutrition and physical activity should be monitored often and kept under control by diabetic patients. He says knowing what to eat is essential since certain foods can cause a sudden rise in blood glucose. “It’s always better to know the glycaemic index of the food. Glycaemic index is the number which indicates the ability of the food to get digested in the blood,” he notes. Ruzindana explains that the lower the glycaemic index, the greater the advantage since foods with a low GI help in the slower release of glucose into the blood because it digests the carbohydrates at a much slower pace. Moreover, he says, mushrooms can protect the damage of beta cells. Beta cells are found in the pancreas and they help in the making of insulin hormone. Bukaba says mushrooms have the ability to reduce blood pressure. He explains that high blood pressure increases the force with which the blood flows in the arteries, which in turn reduces the elasticity of the artery lining and this limits the flow of blood to the heart. When there is a reduced flow of blood to the heart, he says the risk of heart attacks increases. Moreover, high blood pressure increases the risk of other disorders like dementia, mild cognitive impairment, kidney failure, nerve damage, among others, Bukaba says. editorial@newtimesrwanda.com
