The unique flavor of onions makes them a staple ingredient in many Indian dishes, such as curries, fritters, raita, and parathas. Although it may cause tears when cutting them, the health benefits of onions, such as helping to control diabetes, may be worth it.
The prevalence of diabetes has increased in recent years, making it one of the most common lifestyle-related diseases. It is a metabolic disorder that affects blood sugar. Lack of physical activity, stress and sedentary lifestyles are some of the major contributing factors.
People with diabetes need to be more careful with their diet, as even seemingly harmless ingredients such as onions can impact their condition. So, does onion offer any health benefits for people with diabetes? Keep reading to find out.
Types of onion
There are four main types of onions, each with its own distinctive flavor, texture, and color. They include white, yellow, red and sweet onions.
White onions:
White onions are the most common type of onion. They are usually soft and sweet, with pale white skin and white flesh. These onions are often used in salads, sandwiches, soups and stews or as a garnish.
Yellow onions:
Yellow onions have a deep golden color and a pungent flavor that mellows when cooked. They are ideal for caramelizing and are ideal for stews, stocks and sauces.
Red onions:
Red onions have a dark purple color and are slightly sweeter than yellow onions. They are generally suitable for grilling, roasting, salads and marinades.
Sweet onions:
Sweet onions are the sweetest of all the varieties and have a light yellow or white skin. They are often best for salads and sandwiches or sautéed or grilled.
Whichever onion you choose, you can be sure it will add flavor and texture to your dishes.
Onions For Diabetes – Why Should You Eat Onions For Diabetes?
Including onions in your diet can help prevent diabetes-related health problems due to their nutritional value. Onions contain a variety of micronutrients and are low in calories and fat. Not only do onions add great flavor to your meals, but they also have the potential to help with blood sugar management.
Here are some top reasons why onion should be part of your diabetes treatment plan.
Rich in fiber
A recent to study revealed that onions are an excellent source of fructans, a type of soluble fiber that feeds beneficial bacteria in the digestive system.
Additionally, red onions have a higher fiber content than other varieties, which may help with constipation, a common problem for people with diabetes.
The fiber content of all onions helps break down food molecules, aiding digestion and regulating the release of carbohydrates into the bloodstream, allowing for more stable blood sugar levels.
Low glycemic index
The glycemic index is a way of measuring how quickly or slowly carbohydrates affect blood sugar. For example, raw onion has a low glycemic index of 10, which means it’s a great food to include in a diabetic diet.
To research showed that eating low-GI foods helps control blood sugar because they gradually release sugar into the blood.
Low in carbohydrates
High-carb diets can cause a rapid release of glucose into the blood, which can raise blood sugar levels, making diabetes management difficult.
To combat this, people with diabetes need to eat low-carb foods. This will help them lose weight quickly and control their blood sugar.
Including onions in a weight loss strategy can be beneficial for people with diabetes, as it can help them lose weight and control their blood sugar. Additionally, the low carb content of onions makes them a safe and healthy choice for managing diabetes issues.
Rich in antioxidants
Onions offer a range of antioxidant benefits due to their high concentration of flavonoid antioxidants, up to 17 different types.
To research shows that among these flavonoids, quercetin has anti-inflammatory and antioxidant effects that can help reduce the symptoms of diabetes.
Red onions are incredibly beneficial because they contain anthocyanins – plant pigments from the flavonoid family that give them a deep color.
Note from The Fitness Freak
The low glycemic index of onions makes them an excellent food choice for people with type 1, type 2, and prediabetes. Eating onions in your daily meals, such as salads and cooked vegetables, can help reduce carbohydrate and mealtime glycemic loads. Additionally, studies have shown that consuming onions can lower blood sugar levels after eating. Adding onions to your diet is a great way to boost your health. The health benefits of onions are remarkable and should not be overlooked.
Onions and insulin resistance
Onions are a great addition to any diet due to their many health benefits. They contain a variety of vitamins and minerals and are low in calories.
Studies also found that onions may be beneficial in reducing insulin resistance. Insulin resistance is a condition in which the body does not respond to insulin appropriately, resulting in high blood sugar.
Onions contain quercetin, a flavonoid that improves insulin sensitivity. Quercetin can reduce inflammation, improve cells’ response to insulin, and improve blood sugar control.
Additionally, onions contain various antioxidants that help reduce oxidative stress, a major contributor to insulin resistance. Therefore, eating onions regularly can help reduce insulin resistance, prevent diabetes, and maintain overall health.
The best ways to include onions in your diet
It’s not yet known how onions affect blood sugar, but they’re low in calories and non-starchy, making them a great addition to your diet. There are many ways to include onions in your meals.
Add for example thin slices for a tangy and tasty kick. Additionally, you can grill or roast thicker slices and use them as a side dish. Additionally, you can sauté onions with peppers and serve them as a garnish for meats and grains.
Try these blood sugar lowering options.
Receipts
onion juice
- Cut the peeled onion into small pieces and place the pieces in a blender.
- Add water and mix until a liquid consistency is obtained.
- Use a strainer to separate the juice from the onion pieces.
- Mix the juice with 1-2 teaspoons of honey to sweeten and enjoy it as a drink.
Cucumber and Onion Salad
- Mix half an onion and half a cucumber in a bowl.
- Add lemon juice, salt and pepper to mixture as desired before serving.
Conclusion
The nutrient composition of onions makes them incredibly beneficial to health. They are rich in minerals and vitamins that boost the immune system and help ward off various diseases.
Additionally, their low glycemic index suggests that they can help people with diabetes manage their blood sugar levels by making appropriate dietary changes.
Although diabetes can be difficult to manage, the necessary changes to your diet will have minimal impact while still allowing you to enjoy your favorite meals.
Monitoring your blood sugar is essential to ensure proper regulation, and HealthifyMe can help make it easier. With a subscription, you have access to continuous glycemic monitoring and personalized dietary advice from a qualified dietician.
This means you can ask questions about the type of diabetes you have and be sure that the foods you eat are safe. Your health is too precious to risk – get the expert advice you need to stay healthy.
Frequently Asked Questions (FAQs)
Q. Does onion raise blood sugar?
A. Onion does not directly raise blood sugar levels. However, it contains carbohydrates, which can affect blood sugar. Eating onion in moderation is safe for people with diabetes, but it is essential to track your carbohydrate intake and monitor your blood sugar regularly. Eating too many onions can cause blood sugar levels to rise, so it’s essential to track your intake.
Q. Which onion is best for diabetes?
A. Onions are a great option for people with diabetes. Red onions are particularly beneficial due to their high chromium content, which helps regulate blood sugar. Chromium also helps slow the rate at which carbohydrates are absorbed into the bloodstream. Additionally, onions contain sulfur-containing compounds, which can help reduce inflammation and improve insulin sensitivity. Plus, onions are low in calories and high in fiber, which can help manage diabetes by supporting healthy blood sugar levels.
Q. Is raw onion good for diabetic patients?
A. Raw onion is not necessarily a good choice for people with diabetes. Onions are a low glycemic index food, so they will not cause a rapid rise in blood sugar. However, they are high in carbohydrates and, due to their high sulfur content, they can cause digestive upset in some people. For people with diabetes, it is best to consult a health care provider on how to include onions in the diet safely and in a healthy way.
Q. How do onions help diabetics?
A. Onion is an excellent food for people with diabetes as it can help regulate blood sugar. Onions contain chromium and sulfur compounds, which help improve insulin sensitivity and reduce inflammation. Onions also have high levels of antioxidants, which help reduce oxidative stress in the body. Therefore, eating onions can help reduce blood glucose levels, which is beneficial for people with diabetes. Additionally, onions may help lower cholesterol levels, which may help reduce the risk of heart disease in people with diabetes.
The supporting reference
1. Moshfegh AJ, Friday JE, Goldman JP, Ahuja JK. Presence of inulin and oligofructose in the diet of Americans. J Nutr. 1999 Jul;129(7 Suppl):1407S-11S. doi: 10.1093/jn/129.7.1407S. PMID: 10395608.
https://pubmed.ncbi.nlm.nih.gov/10395608/
2. Eleazu CO. The concept of low glycemic index and glycemic load foods as a panacea for type 2 diabetes mellitus; perspectives, challenges and solutions. Afr Health Sci. 2016 Jun;16(2):468-79. doi: 10.4314/ahs.v16i2.15. PMID: 27605962; PMCID: PMC4994556.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994556/
3. Eid HM, Haddad PS. The antidiabetic potential of quercetin: underlying mechanisms. Curr Med Chem. 2017;24(4):355-364. doi: 10.2174/0929867323666160909153707. PMID: 27633685.
https://pubmed.ncbi.nlm.nih.gov/27633685/
4. Jafarpour-Sadegh F, Montazeri V, Adili A, Esfehani A, Rashidi MR, Pirouzpanah S. Consumption of fresh yellow onion improves hyperglycemia and insulin resistance in breast cancer patients during doxorubicin-based chemotherapy: a randomized controlled clinical trial. Integrates Cancer Ther. 2017 Sep;16(3):276-289. doi: 10.1177/1534735416656915. Published online June 28, 2016. PMID: 27352956; PMCID: PMC5759935.
