Cut the carbs without compromising on protein when eating plant-based

Getting enough protein is vital for every plant-based diet, but many meat-free sources contain additional carbs.

So what can plant-based eaters do to meet their protein needs without adding to many carbs? Add more mushrooms, of course!

READ MORE | [RECIPE] Banting Mushroom Pizza

Fantastic fungi

Mushrooms have an amazingly meaty texture – especially the big browns – and can be treated like meat in preparations, from the great South African braai to satisfying stews and soups. And they really add nutrition without calories to summer salads.

Mushrooms are even a good source of plant protein, at 3,3g per 100g!

Mushroom protein facts:

• The proteins in fungi are called lectins, which researchers describe as “a unique group of proteins and glycoproteins with potent biological activity.”
• At least one study has said that “several lectins have been found to possess anticancer properties in vitro, in vivo, and in human case studies.”

READ MORE | [RECIPE] Magic Marinated Mushroom Burger

The low-carb lowdown on mushrooms

Another benefit for the carb-clever crowd is that the few carbohydrates that mushrooms contain are an indigestible form called chitins, which contributes ‘bulk’ to our diet to aid digestion and fills you up without filling you out!

A further bonus is that mushrooms are not only super low in calories, they are also a good source of fibre, contain virtually no fat and cholesterol, and are very low in sodium!

Information provided by The South African Mushroom Farmers’ Association