What happens when you eat raw mushrooms?

Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore says that button mushrooms are a popular and nutritious food that can be included in a healthy diet. “They are low in calories and rich in important nutrients such as B vitamins, selenium, potassium, copper, and antioxidants that support overall health,” she shares, adding that while eating raw button mushrooms is generally safe for most healthy people, there are certain precautions one should keep in mind.

Raj explains that raw mushrooms contain small amounts of naturally occurring compounds, including agaritine, which may be reduced when mushrooms are cooked. Although the levels found in commonly consumed mushrooms are considered low, she does not recommend regular consumption of large quantities of raw mushrooms. Why? Because raw mushrooms can also be harder to digest for some people and may cause bloating, gas, or stomach discomfort.

“People should always wash mushrooms thoroughly before eating them to remove dirt and possible contaminants,” she tells indianexpress.com.

According to her, mushrooms that appear slimy, discoloured, or have a bad smell should be discarded. And those with mushroom allergies should avoid them completely.

Raj also reiterates that it is important to consume only commercially grown edible mushrooms and never eat wild mushrooms unless they have been identified by an expert, as some wild varieties can be highly toxic.

“The best way to consume button mushrooms is by lightly cooking them through sautéing, grilling, roasting, or adding them to soups and curries. Cooking improves their digestibility, enhances flavour, and can reduce certain naturally occurring compounds found in raw mushrooms,” she elaborates. However, overcooking should be avoided because it may reduce some nutrients.

Why include mushrooms in your diet

Raj mentions that mushrooms actually offer several health benefits:

• They provide antioxidants that help protect cells from damage, support immune function, and contribute to heart health.
• Their fibre content supports digestion and gut health, while their low calorie and low-fat content make them a good choice for weight management.
• When exposed to ultraviolet light, some mushrooms also provide vitamin D, which supports bone health.

In conclusion, Raj says that mushrooms are a healthy addition to the diet and consuming them cooked is generally the safest and most beneficial option.