Onions provide a different dimension to many meals. They come in a variety of colors, shapes, and sizes. Some are big and some are really petite.
Many eager dieters choose onions for their low calorie count and nutritional value. However, those on very low carb diets should pay attention to the carb contents in all different kinds of veggies.
Are onions keto friendly?
To answer that question we need to find out how many net carbs are in onions. In addition, it’s to understand what other benefits they could provide for people trying to lose weight.
Net carbs in onions
To find out the net carb amount, you have to subtract the total carbs from the fiber content.
The list given below is the net carbs for different types of onions:
- Medium sized (94 g) onion- 8.2 grams
- Medium sized (15 g) green onion- 0.7 grams
- Medium sized red (94 g) onion – 8.2 grams
- Two tablespoons of fried onions- 4.8 grams
- One cup grilled onion- 17.3 grams
As you can see, the amount of net carbs varies according to the type of onion. In general, these net carb contents are acceptable for keto dieters. Additionally, it’s recommended by dieticians to consume brown and green onions when you are on a keto diet; they have the lowest amount of net carbs of any type of onion.
What’s more, if you make some dishes with onions, keep an eye on the other ingredients as they can significantly boost net carb contents. For example, only 50 g of rice contains around 14 g of net carbs.
Health benefits of onions
Now, let’s see what health benefits onions provide.
Microorganisms are all around us and even inside our body. Some of them can be really harmful. Onions help in suppressing the growth of dangerous bacteria in our digestive system.
Regulates blood sugar
Nowadays, diabetes is a widespread disease and it’s mainly characterized by high blood sugar levels. There is scientific evidence that onions help to control blood sugar levels. As a result, they can help to reduce the risk of diabetes.
Cancer is one of the leading causes of death today. Studies have shown that regular consumption of onions can reduce the risk of different severe types of cancers.
By now, it should be clear that onions are low carb and healthy veggies. You can include onions in your keto diet regimen, but always be mindful to the fact that they should be consumed in moderation.
- Onions nutrition retrieved from: https://ndb.nal.usda.gov/ndb/