Eat mushrooms for breakfast

Why the fungi may be a better choice than meat

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A new study published in Elsevier found that participants who ate white button mushrooms (226 grams, or about three cups) at breakfast felt less hunger and increased fullness compared to those who consumed the protein equivalent of meat (in this case 28 grams of ground beef).
"The natural water content and fiber in mushrooms helps send a signal to the proprioceptors (nerve cells) in our stomachs that we’re satiated," explains Lisa Hayim, a New York City-based registered dietitian. "When we feel the proprioceptors responding, we are more likely to slow down or finish our meal earlier, reaching greater immediate fullness." Some athletes might be reluctant to give up animal protein sources since "you’d need a greater volume of mushrooms to get the equivalent amount of protein," notes Hayim. But the fungi have been shown to be a part of a well-balanced vegetarian or vegan diet.
"Instead of seeing animal protein as the center of the meal, think of it as the side, and the mushrooms as the main," advises Hayim. Doing so can help you feel fuller throughout the day.