Edible mushrooms as an alternative to animal protein for having a more sustainable diet
A newly published review by Pashaei et al. (2024) concludes that the mushroom is a good nutritional and environmental meat substitute as it has less environmental impact, including lower carbon, water, and land footprints compared to red meat, including beef and mutton (lamb) (Pashaei et al., 2024).
Nutritional benefits of mushrooms
In terms of mushrooms’ nutritional benefits and adequacy, “The protein composition of mushrooms [is known] for its completeness and similarity to animal-based proteins. Mushrooms contain all nine essential aminos acids (EAAs), which are amino acids that the human body cannot synthesize and must obtain from food. (Pashaei et al., 2024).
Mushrooms offer a “complete protein profile with all essential aminos acids, making them a nutritionally valuable protein source,” including for vegetarians and vegans. (Pashaei et al., 2024). These authors further note that: “mushrooms have a high content of branched-chain amino acids (BCAA), which are typically found in higher quantities in animal-based proteins” (Pashaei et al., 2024). “BCAA [branched-chain amino acids] include leucine, isoleucine, and valine, and they are important for muscle growth and repair (Ayimbila et al., 2023; Pashaei et al., 2024).” “Mushrooms contain a variety of non-essential amino acids, including glutamic acid.” (On et al., 2021)
Mushrooms provide essential nutrients such as selenium, potassium, riboflavin, niacin, Vitamin D, and fiber, and they are low in calories, fat, and sodium (Pashaei et al., 2024). Mushrooms have also been associated with numerous nutraceutical properties, including the prevention and treatment of conditions such as Parkinson’s disease, Alzheimer’s disease, hypertension and increased risk of stroke (Pashaei et al., 2024).
Potential health benefits of mushrooms
A reviewed by Singh et al. (2023) observed that: “edible medicinal mushrooms can be used as promising healthier meat alternatives as they provide natural meat texture, flavors and are also rich in proteins, essential amino acids, B-glucans, vitamins, minerals, polyphenols, and antioxidants. Mushrooms have proven medicinal benefits including anticancer, immunomodulatory, antiviral, antihypertensive, antidiabetic, and anti-inflammatory properties.”
Market demand for healthier meat alternatives is being driven by increased awareness among consumers about environmental sustainability and health concerns attributed to high meat intake. (Singh et al., 2023). In general, the need for meat alternatives is being driven because of growing concerns related to diet, health, environment and climatic factors (Singh et al., 2023).
Environmental benefits of mushrooms
See Figure 1 for the carbon footprint and water footprint of mushroom and red meat per kilogram (kg) (Pashaei et al., 2024).
Figure 1: Carbon footprint and water footpring of mushroom and red meat per kilogram (kg) (Pashaei et al., 2024)
Key motivators for consumption of meat alternatives/substitutes including mushrooms
The key motivating factors and demotivating factors for consumption of meat alternatives, including meat substitutes or analogs, are outlined in Figure 2 below. Thus, it is argued by Singh et al. (2023) that edible mushroom-based meat analogs have great potential since they have tremendous potential to target both meat eaters and non-meat eaters: meat eaters (traditional eaters), meat reducers (flexitarians) and meat avoiders (vegetarians and vegans). (Singh et al., 2023; Apostolidis & McLeay, 2016).
Figure 2: Key motivating factors and demotivating factors for consumption of meat alternatives, including meat sustitutes and analogs (Singh et al., 2023)
Affordability
In terms of barriers to mushroom consumption, although mushrooms are cheaper than red meat on a per-weight basis, they are more expensive when considering the amount of protein and energy provided. Hence, Pashaei et al (2024) concluded that although mushrooms may offer significant environmental and nutrition benefits as a meat substitute, mushrooms may not be a cost-effective option for all income groups. Therefore, these scientists recommend that governments adopt policies to utilize mushrooms as an economic meat alternative and source of protein for all consumers, including those who are low-income (Pashaei et al., 2024).
To get started with substituting meat for mushrooms in your meals, here are a few resources for a range of recipes that will help get you started in your journey to cooking dishes and delicious meals with mushrooms.
Mushroom Recipes (BBC)
https://www.bbcgoodfood.com/recipes/collection/mushroom-recipes
Chipotle Portobello Mushroom Tacos (Vegan) (Feasting at Home)
https://www.feastingathome.com/chipotle-portobello-tacos
Japanese Curry with Winter Squash and Mushrooms (Bon Appetit)
https://www.bonappetit.com/recipe/japanese-curry-with-winter-squash-and-mushrooms
For more easy-to-prepare mushroom recipes, check out these cookbooks:
75 Vegetarian Mushroom Recipes: Welcome to Vegetarian Mushroom Cookbook
Mushroom Cookbook : Recipes for White and Exotic Varieties
References
Pashaei KHA, Irankhah K, Namkhah Z, et al. Edible mushrooms as an alternative to animal proteins for having a more sustainable diet: a review. Journal of Health, Population and Nutrition. 2024;43:205.
Singh U, Tiwari P, Kelkar S, et al. Edible mushrooms: A sustainable novel ingredient for meat analogs. eFood. 2023;4e122.
On JO, Bassey GA, Agba-M-IO, et al. Amino acids composition of some wild edible mushrooms from the southern cross river state, Nigeria. Asian J Biology. 2021;12(2):24-32.
Ayimbila F, Keawsompong S. Nutritional quality and biological application of mushroom protein as a novel protein alternative. Current Nutr Rep. 2023;12(2):290-307.
Apostolidis C, McLeay F. Should we stop meating like this? Reducing meat consumption through substitution. Food Policy. 2016;65:74-89.