Onions are a plant from the Allium family, a genus of plants that includes garlic, leeks, scallions, and chives.
The three most common types of onions are yellow, red, and white onions.
Onions are keto-friendly ingredients because they’re usually eaten in small amounts as a flavor base and not the main part of a meal.
A keto diet is low in carbohydrates and half a cup of sauteed onions contain about three to four grams of carbs.
The onion plant is grown in many countries around the world including India, China, and Mexico.
It is grown seasonally in warmer climates because it needs warmth to grow well.
Onion is not just for cooking but also for health benefits, such as its anti-inflammatory properties, antibacterial properties, and its ability to lower cholesterol levels in the blood.
In small quantities, onions can be added to a keto or low-carb diet.
Once you have achieved the ketosis state, you can add vegetables such as onions into the diet.
The ketogenic diet is a high fat, moderate protein, low carb diet.
Many nutrient-rich foods are sources of carbs, so a keto diet doesn’t include some vegetables or fruits.
The goal of the keto diet is to keep carbs below 50g per day, meaning that avoiding bread, grains, cereals, and fruits is essential.
In addition, people with the keto diet often also avoid vegetables just because they contain carbs.
You don’t have to give up on your favorite onion flavors while following the keto diet.
You just need to be more mindful of what low-carb sauces you use on them.
According to the USDA, one large onion has approximately 14 grams of carbs.
People following the keto diet might avoid eating a whole onion but use a third of an onion just for taste.
In contrast, an apple contains approximately 20 grams of carbohydrates, making them unsuitable for the keto diet.
It is unlikely that a whole onion can be eaten in one sitting, so the carbohydrate intake for onions is drastically reduced.
Are cooked onions high in carbs?
No, onions are typically low in carbohydrates. 100 grams of red onions will give you 10 grams in carbohydrates, approximately 2% to 6% of the daily value on a 2,000 calorie diet.
Onions have fewer carbs than other vegetables, such as beets and butternut squash, making them an ideal choice for someone on a low carb or keto diet.
One of the most common misconceptions about onions is that they are high in carbs.
Onions are low in carbohydrates and have a few dietary fibers which make them an essential ingredient for any healthy diet plan.
There are many health benefits of eating onions on a daily basis including preventing cancer cells from growing in the body.
Carbohydrates are needed by the body to produce energy. Carbohydrates are usually found in sugar, vegetables, grains, and fruit.
Carbohydrates provide glucose, which can power our brain activity, muscle movements, or grow new cells.
The RDA (Recommended Dietary Allowance) of carbohydrates is 130 grams per day for adults or 300 grams per day for pregnant women over the age of 18.
Carbohydrates make up 45% to 65% of total daily calories on a normal diet.
That translates to roughly between 225 and 325 grams of carbohydrates daily for a 2,000 calorie diet.
A keto diet restricts carbohydrates to 50 grams a day.
Some of the ways that you can use onions are in salads, soups, stews, pasta, and casseroles.
This is because onions are a great source of vitamin C and provide a lot of health benefits
( In this article I cover the health benefits of pickled onions, and are pickled onions good for you?).
The US Food and Drug Administration states that ‘cellulose, hemicellulose, lignin, pectin, starch and gums’, also known as fiber-type substances, are essential parts of everyone’s diet.
Most people are advised to have at least 25 grams of fiber each day if they’re eating a 2,000-calorie diet.
Low-carbohydrate diets like Atkins and ketogenic diets also use net carbs, considering carbohydrates are vital to the human body.
These have a high level of success when it comes to weight management and is shedding light on ways to maintain a healthy lifestyle.
Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrate count.
Calories in cooked vs raw onions
One cup of chopped raw onions contains 82 calories.
The number of calories in cooked onions depends on the cooking method.
A cup of sauteed onions contains 126 calories while a cup of boiled onions contains 92 calories.
Onions are low in calories and contain vast amounts of healthy nutrients such as vitamin E and antioxidants.
1 cup chopped raw onion = 82 calories
1 tablespoon chopped raw onion = 18 calories
1 cup sautéed onions = 126 calories
1 tablespoon butter-fried onions = 64.4 calories
Despite their minimal caloric content, onions are packed with beneficial nutrients.
They contain numerous essential vitamins and minerals like:
– Vitamin C
– Vitamin B6
The compounds in onions can also help to reduce blood pressure and high cholesterol levels.
Onions can also help detoxify the body by reducing the body’s store of the chemical created when we metabolize alcohol.
One of the onion’s most potent compounds is allicin, a compound known for its antioxidant and antibacterial properties.
The longer you cook onions, the less allicin they have, so think about fast cooking them by sauteing, blanching, or stir-fries.
Do onions lose nutritional value when cooked?
There are still many benefits of eating onions, good news for those who prefer them cooked! However, cooking them for a long time can remove some of the healthy benefits.
It is best to cook them quickly and avoid cooking for over 30 minutes.
The main objective of cooking is to break down the components of food into smaller molecules to make them easier for our body to digest.
However, this process usually destroys some nutrients such as water-soluble vitamins and minerals that are sensitive to heat or air exposure.
The process of cooking also changes the flavor, color, texture, and shape of food.
Cooking can be fast or slow; fast methods include frying, boiling, and microwaving while slow methods include braising and roasting.
For example, boiling vegetables can cause them to lose some of their vitamin C content because this nutrient is water-soluble.
Onions may not be as well known as some other superfoods, but they are the unsung heroes of antioxidants.
The nutrients in onion add flavor without any of the downsides and pack a powerhouse of health-promoting qualities.
Onions contain a range of vitamins and minerals, including calcium, potassium, and vitamin C.
The sulfites have been known to contain many anti-cancer benefits and slow the growth of tumor cells.
Onions and garlic, when cooked, contain a wider variety of health-enhancing sulfur compounds.
The powerful antioxidant quercetin has been credited with lowering blood pressure, preventing heart disease, and lowering the risk of cancer.
Onions can help boost glutathione levels in the liver, another beneficial antioxidant that helps remove toxins and carcinogens.
Alliums are one of many examples of anti-cancer superfoods.
One of the most popular ways to cook onions is to caramelize them and then add them to salads, pizza, sandwiches, and sauces.
They add a wonderful sweetness and flavor to any dish!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.