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?
Briefly, 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 accepted for consumption. “Mushrooms have spores that comprise metals, poisons, and varied different components that come from the earth, so you actually need to know in regards to the completely different varieties,” says Falbo. Based on a 2021 assessment2 within the journal PLoS One, mushrooms have a excessive skill to build up poisonous substances corresponding to mercury, lead, cadmium, and arsenic—all of which can spur the event of malignant illnesses 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.” Based on the USDA, the next mushrooms—usually obtainable at your native grocery retailer—are suitable for eating each uncooked and cooked:
- White button
- Crimini
- Portabella
- Oyster
- Shiitake
Different varieties could warrant additional investigation. “Some mushrooms that may’t be eaten uncooked are suitable for eating when cooked, however it’s essential to know which of them as it may be very harmful to eat mushrooms you are unfamiliar with,” Falbo notes. As an example, he cites morel mushrooms as one kind that ought to all the time be cooked earlier than consuming.
Relating to consuming uncooked mushrooms, your finest wager is to err on the facet of warning. “All the time ensure you know the seller,” Falbo shares. Should you determine to forage on your personal, he advises doing so beneath the steering of a skilled professional who can decipher which mushrooms are edible, suitable for eating uncooked, and/or should be cooked. “Amateurs should not be choosing 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 all the time develop mushrooms at dwelling with a DIY package.
It’s all the time a good suggestion to wash your mushrooms totally earlier than consuming them, whether or not uncooked or cooked. (Professional tip: Cleansing off the grime with a pastry brush or fabric will likely be enough and assist scale back the chance of subjecting your self to dull, soggy ‘shrooms post-rinsing or soaking.)
What are the advantages of consuming uncooked mushrooms?
Mushrooms are wealthy in a lot of vital 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 maintaining your bones robust and supporting mind well being), and vitamin B6 (a metabolism famous person).
Whereas “purposeful” mushrooms like reishi and chaga have gotten all of the hype up to now five-plus years, common previous mushrooms additionally provide some shocking advantages for longevity. A 2021 assessment of research from the journal Advances in Diet discovered that consuming mushrooms was related to a decrease danger of complete most cancers3 (in addition to a decrease danger of breast most cancers). One other research checked out knowledge from older adults in Singapore and located that individuals who ate mushrooms not less than twice every week had a diminished danger of gentle cognitive impairment4 (a danger issue for Alzheimer’s and dementia).
Cooked vs. uncooked mushrooms
The healthiest method to eat mushrooms is much less about cooked vs. uncooked and extra in regards to the methodology that can make them scrumptious sufficient so that you can take pleasure in consuming them.
When you can eat many widespread sorts of mushrooms uncooked, cooking them enhances their taste and texture so that you’re extra prone to take pleasure in consuming them. Furthermore, Falbo says they’re extremely versatile and tremendous simple to prepare dinner. “Simply [add] a little bit 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—corresponding to 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 desire.”
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 once they’re contemporary and in season. In Italy, mushroom season is among the most vital. It is throughout autumn, when all of the leaves flip yellow, the mushrooms start rising throughout,” Falbo shares. “Nonetheless, we depart it to the professionals to select them.”
FAQs about uncooked mushroom security
Are uncooked mushrooms unhealthy for you?
Nearly all of farmed mushrooms you’ll discover on the grocery store are secure to eat uncooked.
One caveat: White button mushrooms made headlines a couple of many years in the past for the information that they naturally comprise a probably carcinogenic compound known as agaritine. (Fortunately, the compound is considerably diminished by cooking5.) Nevertheless, 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 danger6. 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 widespread sorts of uncooked mushrooms are usually suitable for eating, pregnant girls specifically ought to take care to keep away from consuming uncooked mushrooms to scale back the chance of food-borne sickness or toxins.
Nevertheless, cooked mushrooms is usually a helpful inclusion in a being pregnant dietary plan: One 2020 scientific trial7 discovered that girls who ate 100 grams of white button mushrooms every day from pre-pregnancy till week 20 diminished the chance of pregnancy-induced hypertension, gestational diabetes, and preeclampsia.
