After the festive season’s inevitable overindulgence, many people start January with the familiar goal to eat less and move more. But growing research shows this advice misses a key driver of weight gain: empty calories. These are foods high in energy but low in nourishment, leaving you hungry again soon after eating.
This is where fresh mushrooms earn their place on the plate in 2026. Naturally low in kilojoules, yet rich in fibre, plant protein and phytonutrients, mushrooms help support fullness while adding real nutritional value. Science increasingly backs their role in sustainable weight management.
Why mushrooms support healthy weight management
Fresh mushrooms are low in kilojoules, salt and cholesterol, yet rich in fibre, plant protein and beneficial phytonutrients. This combination supports satiety, helping you feel fuller for longer, while contributing meaningful nutrition.
They also make it easier to eat more plant-forward meals, an approach consistently linked to healthier body weight and improved metabolic health.
Fibre, fullness and the GLP-1 connection
Fibre plays a central role in appetite control, and emerging research suggests mushrooms may support the body’s natural GLP-1 response. GLP-1 is the hormone linked to appetite regulation and healthy blood sugar control, and is the same pathway targeted by popular weight-loss medications.
“Mushrooms can stimulate insulin secretion by pancreatic beta cells and protect them from cell death by increasing the expression of the GLP-1 hormone, helping to maintain healthy blood sugar levels,” says Dr Zsuzsanna Németh, biologist at Semmelweis University.
A 2022 review titled Edible Mushrooms as Novel Myco-Therapeutics: Effects on Lipid Level, Obesity and BMI explains that mushroom polysaccharides pass through the stomach and small intestine undigested. In the large intestine, they are fermented into short-chain fatty acids, which stimulate GLP-1 secretion.
These processes slow gastric emptying, reduce appetite, and support healthier fat metabolism, insulin sensitivity and inflammation control.
Big flavour with fewer calories
Mushrooms deliver a natural umami flavour and are among the most economical meat alternatives available. They work across South African kitchens, from braaied skewers and rich stews with pap to finely chopped blends mixed with lentils or mince for lasagne.
You do not need to give up meat entirely. Replacing part of the meat in meals with whole or chopped mushrooms, or adding mushroom-based sides, can lower overall calorie intake while keeping meals satisfying.
More reasons to eat fresh mushrooms in 2026
A nutrient profile that punches above its weight
“Mushrooms provide nutrients found in both animal-derived and plant-derived foods,” explains the South African Mushroom Farmers’ Association. They are a good source of niacin, pantothenic acid, selenium and copper, and an excellent source of riboflavin.
Immune system support
A 2023 study published in the Journal of Pure and Applied Microbiology links mushrooms to immune enhancement, metabolic regulation and improved quality of life. The research found that white button mushrooms, Agaricus bisporus, may support immunity, digestion, cardiovascular health, and balance inflammation.
A natural mood boost
Vitamin D plays a role in mood regulation. Research referenced by Johns Hopkins Aramco Healthcare and Healthline links low vitamin D levels to depression and mood disorders.
Fresh mushrooms offer a unique benefit. When exposed to sunlight, they naturally produce vitamin D. Placing mushrooms in the sun for about an hour before cooking can meaningfully increase their vitamin D content.
Mushroom recipe inspiration
Vegan mushroom chilli
https://rebrand.ly/676b28
Mushroom garlic bread
https://rebrand.ly/385537
More recipes
https://rebrand.ly/b3k3tok
Roasted mushroom, fennel and grape salad
Image and recipe credit: The South African Mushroom Farmers’ Association
Serves 4
INGREDIENTS
- 4 medium fennel bulbs
- 500 g seedless pink grapes
- 500 g white button mushrooms, halved
- 1 tablespoon olive oil
- 2 garlic cloves, finely minced
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 300 g mixed leaf lettuce
- Italian parsley leaves
- Fennel fronds, for garnish
- Salt and crushed pink peppercorns
- Olive oil, for cooking
METHOD
- Preheat the oven to 200 degrees Celsius, fan on.
- Slice the fennel bulbs into thick chunks and arrange on a baking tray. Drizzle with olive oil and season well. Roast for about 25 minutes until tender and golden. Remove and set aside.
- Using scissors, cut the grapes into small bunches. Add to the tray, season lightly and roast for 10 minutes until blistered.
- Toss the mushrooms with olive oil, garlic, red wine vinegar and Dijon mustard. Season lightly, then add to the tray with the grapes. Roast for about 7 minutes until tender.
- Allow to cool slightly. Combine lettuce and parsley on a platter, tuck in the roasted fennel, add the grapes, and finish with the mushrooms. Drizzle with roasting juices and garnish with fennel fronds and pink peppercorns.
