Mushrooms Can Protect Your Brain and Mental Health…but How Safe Are They to Eat Raw?

To find if consuming raw mushrooms finally will get a yay or nay, we consulted Chef Sandro Falbo, culinary director at Kimpton Mas Olas, Todos Santos.

Is it suitable for eating uncooked mushrooms?

In brief, the protection of consuming uncooked mushrooms varies by kind—and quite a lot of guesswork can probably be concerned.

Of the 14,000 mushroom species on earth¹, about 2,200 are edible and round 650 species have been studied and authorised for consumption. “Mushrooms have spores that include metals, poisons, and varied different parts that come from the earth, so you really want to know in regards to the completely different varieties,” says Falbo. In keeping with a 2021 evaluation² within the journal PLoS One, mushrooms have a excessive capability to build up poisonous substances reminiscent of mercury, lead, cadmium, and arsenic—all of which can spur the event of malignant ailments with extended (extreme) consumption and publicity.

Fortunately, Falbo notes that the majority of the farmed, budget-friendly mushrooms you’ll discover on the grocery retailer are “all fairly suitable for eating uncooked.” In keeping with the USDA, the next mushrooms—sometimes accessible at your native grocery retailer—are suitable for eating each uncooked and cooked:

• White button
• Crimini
• Portabella
• Oyster
• Shiitake

Different varieties might warrant additional investigation. “Some mushrooms that may’t be eaten uncooked are suitable for eating when cooked, however you have to know which of them as it may be very harmful to devour mushrooms you are unfamiliar with,” Falbo notes. As an illustration, he cites morel mushrooms as one kind that ought to at all times be cooked earlier than consuming.

With regards to consuming uncooked mushrooms, your finest wager is to err on the aspect of warning. “All the time be sure to know the seller,” Falbo shares. Should you determine to forage in your personal, he advises doing so underneath the steerage of a educated skilled who can decipher which mushrooms are edible, suitable for eating uncooked, and/or should be cooked. “Amateurs should not be selecting mushrooms on their very own as there are some varieties that may be very lethal,” he warns. Have a inexperienced thumb however need to prioritize security? You possibly can at all times develop mushrooms at house with a DIY equipment.

It’s at all times a good suggestion to scrub your mushrooms completely earlier than consuming them, whether or not uncooked or cooked. (Professional tip: Cleansing off the filth with a pastry brush or material might be ample and assist cut back the probability of subjecting your self to dull, soggy ‘shrooms post-rinsing or soaking.)

What are the advantages of consuming uncooked mushrooms?

Mushrooms are wealthy in numerous essential nutritional vitamins and minerals that enrich your general well being—which do not get cooked off when eaten uncooked. Mushrooms are wealthy in selenium (which works with antioxidants to guard your physique’s cells), vitamin D (key for protecting your bones sturdy and supporting mind well being), and vitamin B6 (a metabolism celebrity).

Whereas “useful” mushrooms like reishi and chaga have gotten all of the hype previously five-plus years, common previous mushrooms additionally supply some shocking advantages for longevity. A 2021 evaluation of research from the journal Advances in Vitamin discovered that consuming mushrooms was related to a decrease threat of complete most cancers³ (in addition to a decrease threat of breast most cancers). One other examine checked out information from older adults in Singapore and located that individuals who ate mushrooms not less than twice every week had a diminished threat of delicate cognitive impairment⁴ (a threat issue for Alzheimer’s and dementia).

Cooked vs. uncooked mushrooms

The healthiest strategy to eat mushrooms is much less about cooked vs. uncooked and extra in regards to the technique that may make them scrumptious sufficient so that you can get pleasure from consuming them.

When you can eat many frequent kinds of mushrooms uncooked, cooking them enhances their taste and texture so that you’re extra prone to get pleasure from consuming them. Furthermore, Falbo says they’re extremely versatile and tremendous straightforward to prepare dinner. “Simply [add] somewhat little bit of onion, garlic, vegetable inventory, and cream, and also you’re completed,” he shares. “You possibly can eat them in salads, in sauces, as a soup, or as condiment for pasta.”

One other of the chef’s go-tos is marinating uncooked mushrooms—reminiscent of champignons—in lemon, olive oil, and salt, then topping them with herbs like parsley or tarragon to offer them a kick. “You possibly can eat [champignons] uncooked or cooked,” he continues. “It is actually a matter of choice.”

The identical flexibility goes for the kind of mushroom you eat and in what dishes you’d prefer to eat them. “I am Italian so I really like porcini and chanterelles after they’re contemporary and in season. In Italy, mushroom season is likely one of the most essential. It is throughout autumn, when all of the leaves flip yellow, the mushrooms start rising throughout,” Falbo shares. “Nonetheless, we go away it to the professionals to choose them.”

FAQs about uncooked mushroom security

Are uncooked mushrooms dangerous for you?

Nearly all of farmed mushrooms you’ll discover on the grocery store are secure to devour uncooked.

One caveat: White button mushrooms made headlines just a few a long time in the past for the information that they naturally include a probably carcinogenic compound referred to as agaritine. (Fortunately, the compound is considerably diminished by means of cooking⁵.) Nonetheless, subsequent analysis has proven that the hazard of agaritine in uncooked button mushrooms is fairly low; consuming 4 grams a day is estimated to contribute to a pretty low lifetime most cancers threat⁶. But when that also skeeves you out, be at liberty to prepare dinner them for peace of thoughts.

Are you able to eat uncooked mushrooms whereas pregnant?

Though many frequent kinds of uncooked mushrooms are typically suitable for eating, pregnant ladies specifically ought to take care to keep away from consuming uncooked mushrooms to scale back the danger of food-borne sickness or toxins.

Nonetheless, cooked mushrooms generally is a useful inclusion in a being pregnant dietary plan: One 2020 medical trial⁷ discovered that girls who ate 100 grams of white button mushrooms each day from pre-pregnancy till week 20 diminished the danger of pregnancy-induced hypertension, gestational diabetes, and preeclampsia.