Are Mushrooms Good for Diabetics: Nutrition to Selection

Knowing diabetes is a health condition requiring a multi-dimensional approach, the right diet (for type 1 & Type 2) with the right portion size is a part of this management. This blog shares deep insights into a common question, ‘’Are Mushrooms Good for Diabetics?’’ Including the nutrients of mushrooms, edible mushrooms, mushroom extracts or supplements (medicinal mushrooms), best mushroom moderation, and the potential benefits of different types of mushrooms. Further delay causes many errors, so do not wait; read this expert’s guide on mushrooms and manage your glucose level now.

Mushrooms Contain – Nutrients That Matter

• Button mushroom nutrients: ~22 kcal per 100 g, about 3 g carbs, ~3 g protein, almost no fat. Rich in B-vitamins (riboflavin, niacin, pantothenic acid), minerals like potassium, phosphorus, and selenium, and antioxidants such as ergothioneine.
• While all mushrooms are known to have vitamin D, the ones exposed to UV light before harvesting provide extra vitamin D, which is helpful for bone and immune health.
• Glycemic index (GI of mushrooms is extremely low, making them suitable for blood glucose control.

Common Questions with quick answers for your understanding:

• Is mushroom a carbohydrate? Yes, but the amount is small and mostly complex carbs with fiber.
• Do mushrooms have sugar? Less than 2 g per 100 g.

Mushrooms and Blood Sugar – What the Research Shows

• Large observational studies suggest regular mushroom intake is linked to a lower risk of type 2 diabetes (PubMed, 2024).
• Compounds in mushrooms may improve insulin sensitivity and reduce inflammation (PMC10058372).
• Mushrooms and diabetes are a compatible pair: they offer volume and nutrients without spiking blood sugar.

Did you know?

Although more research is required, some studies suggest that vitamin B found in mushrooms may reduce the probability of dementia.

Medicinal Mushrooms – Potential Adjuncts

• Reishi (Ganoderma lucidum): As shared by PubMed, animal studies show possible blood sugar-lowering effects and improved lipid profile. Human trials are less consistent. Here are the common questions asked by people related to Reishi.
  – Can reishi protect against diabetes? Possibly, but the evidence is preliminary.
  – Does reishi mushroom increase estrogen? No clear evidence in humans; current studies show minimal hormonal impact.
• Maitake: Contains polysaccharides that may enhance insulin activity.
• Lion’s Mane: Studied for neuroprotective properties — relevant since diabetics face a higher dementia risk.
• Shiitake and Oyster: Offer antioxidant and cholesterol-lowering effects.

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Best and Cautionary Choices

Caution:

• Avoid wild mushrooms unless professionally identified — some are toxic.
• Reishi in supplement form may interact with diabetes or blood pressure medications.

Do Mushrooms Have Carbs? Sugar?

• Do mushrooms have carbs? Yes — about 3 g per 100 g.
• Do mushrooms have sugar? Minimal (1–2 g per 100 g).
• GI of mushrooms is low, meaning negligible impact on post-meal glucose.

You may also like: Low Glycemic Foods by CGM Monitors.

Mushrooms, Meat, and Moderation

Yes — combining mushrooms with lean protein is an excellent approach for diabetes management.

Healthy moderations:

• Keep mushroom servings to ~100–120 g cooked.
• Pair with turkey, chicken, fish, lean beef, or plant-based proteins.
• Cook with minimal oil — microwaving, grilling, or sautéing lightly preserves antioxidants.
• Season without excessive sodium.

Can Eating Mushrooms Prevent Diabetes?

Prospective cohort data (PMC10058372) suggest regular mushroom intake may reduce the likelihood of developing type 2 diabetes. Mechanisms include antioxidant defense, anti-inflammatory activity, and gut microbiome modulation. Not a substitute for other preventive measures (healthy diet, weight management, physical activity).

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Mushrooms and Dementia Risk

• Individuals with diabetes have an elevated risk of dementia.
• Some studies link button mushrooms to neuroprotective compounds such as ergothioneine, which may help reduce this risk (ScienceDirect, 2018).
• Lion’s Mane also shows promise in supporting brain health.

Mushroom Coffee – A Functional Option

• Best mushroom coffee for diabetes: No single product has been proven superior, but blends containing Lion’s Mane, Chaga, or Reishi are popular.
• Mushroom coffee good for diabetics? Possibly — it provides antioxidants and less caffeine than standard coffee.
• It’s not a treatment, but may be a pleasant, functional beverage choice.

Frequently Asked Questions