After the festive season’s inevitable overindulgence, many people enter January determined to “eat less and move more”, but emerging research shows that this old advice overlooks a critical factor in weight management: empty calories — foods that deliver energy without nourishment, leaving us hungry again far too soon.
That’s where fresh mushrooms come in. Naturally low in calories yet rich in fibre, plant protein and phytonutrients, mushrooms help support fullness while adding real nutritional value — a combination increasingly backed by science.
New research suggests mushrooms may also support the body’s natural production of GLP-1, the hormone linked to appetite control and healthy blood sugar regulation, making them a smart, everyday food for sustainable weight management in 2026.
READ MORE | Mushrooms are a dream Mediterranean diet match
Why mushrooms work for weight management
Fresh mushrooms are low in kilojoules, salt and cholesterol, yet rich in fibre, plant protein and beneficial phytonutrients.
This unique combination supports satiety — helping you feel fuller for longer — while adding meaningful nutrition to meals.
They also make it easier to shift towards a more plant-forward way of eating, an approach consistently linked to healthier body weight.
READ MORE | Why high-fibre mushrooms are the perfect microbiome fuel
Fibre, fullness and the GLP-1 connection
Fibre plays a crucial role in appetite regulation, and growing research suggests mushrooms may support the body’s natural GLP-1 response — the same pathway targeted by popular weight-loss medications
“Mushrooms can stimulate insulin secretion by pancreatic β-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, a biologist at Semmelweis University’s Department of Internal Medicine and Oncology.
A 2022 review, 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 levels.
Big flavour, fewer calories
Mushrooms are naturally rich in umami, highly versatile in the kitchen, and one of the most economical meat alternatives available.
They can be used anywhere meat is traditionally included — from basting and braaing to stews served with pap, or finely minced and mixed with lentils for a “you’d never know” lasagne.
You don’t need to go fully vegan to benefit. Simply replacing some of the meat in meals with whole or chopped mushrooms — or adding mushroom-based sides — can significantly reduce overall calorie intake while keeping dishes satisfying.
Even more reasons to eat fresh mushrooms in 2026
1. A uniquely rich nutrient profile
“Mushrooms provide nutrients found in both animal-derived foods 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.
2. Immune system support
A 2023 study published in the Journal of Pure and Applied Microbiology notes that mushrooms are linked to immune enhancement, metabolic regulation and improved quality of life. The research found that white button mushrooms (Agaricus bisporus) may offer benefits including immune support, improved digestion, cardiovascular protection and anti-inflammatory effects.
3. A natural mood boost
Vitamin D plays an important role in mood regulation. Research cited by Johns Hopkins Aramco Healthcare links vitamin D deficiency to depression, anxiety and mood disorders — a view echoed by peer-reviewed health platform Healthline. Fresh mushrooms have a unique advantage: they can produce their own vitamin D when exposed to sunlight. Simply placing mushrooms in the sun for about an hour before cooking can increase their vitamin D content.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
