The need for sustainable food proteins, a focal point of interest among agricultural scientists and health professionals for years, continues to spiral. As our global population enlarges, on target to hit 10 billion individuals by the year 2050, we need greater quantities of bioavailable food sources. Data also confirm the fact that daily individual quantities of protein consumption skyrocketed consistently since 1961. Environmentalists point to elevated quantities of greenhouse gas emissions, as well as excessive use of water and land. It seems our society must come up with alternative protein sources if we hope to meet the world’s growing needs. The answer just might lie in mycoproteins.
The Origin of Mushroom Protein
Made from a fungus called Fusarium venenatum, mycoprotein recently surfaced as an alternative source of vegan protein. The end product contains an abundance of fiber, iron and B vitamins. Owing to its chewy texture, mycoprotein proves a useful and versatile meat substitute in many vegetarian recipes.
Mycoprotein offers less saturated fat, calories and cholesterol than meat/chicken. Sold under the trade name Quorn, it contains all of the essential amino acids required to meet the human body’s needs, while also boasting a lower environmental impact than traditional animal proteins.
How Is Mycoprotein Made?
Mycoprotein production employs a technique known as fermentation. During the fermentation process, harmless bacteria actually alter the form of a food over time. This process mimics that in which one prepares beer, yogurt, sourdough bread, sauerkraut and kimchee, to name a few of the more popular products.
Food companies cultivate mycoprotein in huge vats, or fermenters, where the original fungus begins to grow. Over the course of the process, water, sugar, and other chemicals get added in specific quantities to facilitate the growth of the product. The carefully chosen chemicals react with the fungus to create amino acids, the building blocks of proteins.
Fungal Functionality
Like most other fungi and bacteria, F. venenatum can double its mass every 5 hours. Upon reaching the desired quantity, the filamentous structure of the fungus undergoes a reconfiguration known as denaturation, in much the same way as a raw egg converts to hard-boiled. Following this, spinning in a high-speed centrifuge elicits a paste, to which stabilizers and binding agents join the mix. The resulting substance renders a meat-like texture.
According to Tim Finnigan, Scientific Advisor for Quorn Foods (the most common trade name for mycoprotein products), “(Each) study builds on a growing body of independently conducted research, that clearly demonstrates mycoprotein’s nutritional excellence as a complete protein with a proven ability to protect against a range of diseases and health conditions.”
Mighty Mushrooms Score High
Data from the study that served as the pioneer in this field appeared in the Journal of Nutrition. The quest explored whether a vegan diet rich in mycoprotein could possibly support muscle growth during resistance training to the same extent as an omnivorous diet.
The scientists compared the Protein Digestibility Corrected Amino Acid Score (PDCAAS) of mycoprotein to other common animal protein sources. They arrived at a PDCASS of 0.996, which very nearly approximates that of eggs and milk, two gold-standard options for bodybuilding.
This research trial contained two phases: Phase 1 included 16 healthy young adults, each of whom completed a three-day diet consuming protein derived from either omnivorous or exclusively vegan (predominantly mycoprotein) sources. The scientists took detailed metabolic readings throughout the 3 days. In Phase 2, 22 healthy young adults completed a 10-week program consisting of high -volume progressive resistance training while consuming either a vegan mycoprotein-based diet or a high protein omnivorous meal plan.
The results demonstrated comparable increases in muscle mass and strength with both diets, revealing no discernible differences. The ingestion of a single bolus of mycoprotein stimulated both resting and post-exercise rates of lean muscle synthesis. As an interesting note, this synthesis exceeded that of a leucine-matched bolus of milk protein. Based upon such data, the research team concluded that a vegan diet high in mycoprotein can build lean muscle mass just as effectively as a meal plan rich in animal protein.
Dried Mushrooms
The newly discovered mushroom craze refers to the fungi as “diamonds in the rough”. For such a small growth, they deliver quite a potent nutritional punch. Laden with protein, fiber, vitamins and minerals, mushrooms hold the potential to positively affect our health and overall well-being.
Much like quinoa, a major player in vegan diets, mushrooms contain all of the nine essential amino acids necessary to render a food a complete protein. Unlike soy, rice and wheat, fungi offer a high bioavailability, meaning that they can facilitate muscle-building just as effectively as sources of animal-based proteins.
The Inside Scoop
Many varieties of mushrooms appear in the produce section of most grocery stores and farmer’s markets. 100 grams of dried oyster mushrooms contain 26 grams of protein; a similar sized serving of dried white button mushrooms yields slightly over 29 grams of protein. Compare this to a 4 oz. serving of chicken breast, which comes in at about 23 grams of protein.
Mushrooms provide many of the necessary B vitamins, which play key roles in our nervous systems, metabolism and skin cells. Oyster mushrooms score highest in niacin, a single serving offering 31% of the US RDV (recommended daily value). Wild funnel chanterelles rank as one of the few plant-based sources of vitamin D. Upon exposure to sunlight, mushrooms can actually synthesize vitamin D, thereby regulating calcium levels within the body. A serving yields 21 mcg/100 grams, an astonishing 140% of the US RDV.
Negative Research
As with just about any scientific research, there exists a potential downside to counteract the praise and benefits associated with newly-emerging food sources. We present this information in the name of fairness and transparency.
A private organization known as the Center for Science in the Public Interest (CSPI) reviewed a number of studies conducted on edible fungi from 1977 to 2018. Their data reflected that, to a certain extent, the fungal ingredient used to make mycoprotein might serve as an allergen to some sensitive individuals.
In 2018, a CSPI study revealed gastrointestinal reactions to mycoprotein: nausea, vomiting, and diarrhea. However, that same study acknowledged that the incidence of such reactions remained exceptionally low, especially when we take into consideration that approximately 9 billion servings have been consumed since mycoprotein first appeared in the marketplace under the trade name Quorn.
After Quorn’s 2002 debut in the United States, the CSPI disputed the original labeling of Quorn as a “mushroom based” product, arguing that Fusarium venenatum qualifies not a mushroom but rather as belonging to the microfungi family. Larger sized specimens like mushrooms come under the heading of edible fungi.
Quorn formerly used eggs from chickens raised in battery cages in some of its production. Battery cages remain a strong point of controversy between animal welfare groups and food producers. Working with the Vegetarian Society, which initially did not approve Quorn‘s products, the company phased out these eggs. By 2004, all of their UK products finally earned the Vegetarian Society’s seal of approval.
Attention to Additives
Perhaps the amounts of gluten, fiber, milk and/or eggs contained in most Quorn products triggered these reactions. Individuals living with such food sensitivities (myself included!) know to carefully read food labels in order to protect themselves from accidental exposure. All Quorn product packages clearly state the ingredients as well as allergy warnings.
What Truly Constitutes a “Meat Alternative”?
Given the overwhelming popularity of vegetarian and vegan diets today, the public could definitely benefit from a more clear-cut definition from the FDA as to what constitutes a meat alternative. Many scholars and scientists clash in their ideas of criteria. Emerging data seems to favor the following 3 key aspects with regard to defining meat alternatives:
- The production and sourcing of ingredients
- The product’s sensory characteristics, nutritional values, and social/environmental sustainability
- Consumer characteristics regarding marketing/consumption
Functional Mushrooms
Any discussion on the topic of edible fungi would appear incomplete without mentioning the newly categorized functional mushrooms.
Medicinal or functional mushroom species often get labelled as superfoods. Of the thousands of mushroom species known to man, only about 200 actually confer overall health benefits, from athletic performance to chronic illness. Varieties such as Chaga, Shiitake, Turkey Tail, Lion’s Mane, Reishi, and Cordyceps all boast unique health properties, and can easily mix into tea/coffee/hot cocoa or serve as a topping over oatmeal or granola.
While not rich in protein like the aforementioned microfungi, functional mushrooms do offer such important benefits as reducing inflammation, boosting the immune system, stabilizing blood sugar levels, increasing stamina and reducing anxiety.
Author’s note: I have purchased dried functional mushrooms at health food stores and more organic-leaning food markets. My experimentation proved worthwhile, in the products’ taste, consistency and promised benefits.
Take-Home Message
Whether labeled microfungi or edible fungi, mushrooms and their derivatives provide a valuable alternative protein source for vegetarians and vegans alike. We encourage trainers to experiment with this food source and share any pertinent information and findings with clients who may wish to embark upon a vegan lifestyle path. When bodybuilding or strength training, protein consumption remains a top priority. Letting clients know about current research remains one of the best ways to share knowledge while letting clients know how much you care about their fitness and health journeys,
References:
www.healthline.com/health/mycoprotein#fungal-protein
www.healthline.com/health/mycoprotein
www.healthline.com/health/mycoprotein#is-it-safe
www.webmd.com/diet/what-to-know-about-mycoprotein
www.ncbi.nlm.nih.gov/pmc/articles/PMC6554455/
www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/
www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/mycoprotein
www.sciencedirect.com/science/article/pii/S0002916522008024?via%3Dihub
pubmed.ncbi.nlm.nih.gov/8319120/
www.ncbi.nlm.nih.gov/pmc/articles/PMC10319199/
https://web.archive.org/web/20060428161607/http://www.vegsoc.org/info/soya.html
https://www.goodrx.com/well-being/supplements-herbs/functional-mushrooms#
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
