If you’ve been following a restrictive diet such as keto for a while now, you’ve probably noticed that an abundant amount of staple food options aren’t that great for staying in ketosis because of the number of carbs they contain.
Onions might be at the top of the list in terms of versatility and the number of recipes you can apply them when it comes to staple food ingredients. But then again, just because we are accustomed to eating a particular type of ingredient means it’s good for us “keto wise” Here, we’re going to talk all about onions and whether it is allowed or even ideal for the ketogenic diet or not.
How Many Carbs Are There in Onions?
First and foremost, when it comes to the keto diet, the number one indicator of whether it’s good or not is the amount of carbohydrate content of a particular food. Since we’re talking about onions here, it’s important to note that the average carbs of onions are 10-15 grams per piece. However, applications of onion are subtle, and it is doubtful that you’re going to eat a whole onion in your meals. In short, yes, you can include onions on your keto, as long you keep it in moderation.
Why are Onions Great for Ketogenic Diet?
So, what makes onion so popular for the keto community, and why is it a great ingredient to have in your arsenal when following the restrictive diet? Here are some of the reasons why.
First, onions are low in calories. To stay consistent with a diet, you have to find a way to make the most satisfying dishes without taking too much out of your total daily caloric intake. Onion flavors would undoubtedly add depth to whatever you are cooking and is a great way to satisfy your palette.
Secondly, onions have tons of micronutrients. Just because a food is low-calories or low-carb means it’s also nutritious. The great thing about onions is that you get the best of both worlds with antioxidants and anti-inflammatory compounds that enhance your overall health while also being a low-calorie food ingredient.
Lastly, onions are highly versatile! Whether you’re making a french onion soup or a garlic chicken with onions, you name it! Onions have their way of blending through diverse dishes with sweet and sharp flavors. As long as you measure it and keep everything in proportion, it could certainly be a go-to ingredient for all your favorite keto meals!
Potential Health Benefits You Get from Onions?
Now that you know a bit about onions and why it is great to incorporate them into your ketogenic diet. Let’s take a deeper dive and explore the abundant health benefits you could get from onions that you should probably know.
Reduces Cholesterol
Its inherent anti-inflammatory properties make onions an excellent food when reducing cholesterol and combating high blood pressure. A research study in 2015 suggests that onions helped reduce systolic blood pressure by 3–6 mmHg to 70 overweight people that are included in the study. This means that anyone trying to lower their blood pressure is suggested to have onions on their meals to reap its inherent benefits.
Onions are Rich in Antioxidants
Antioxidants are crucial substances in protecting your cells from potential major health problems such as heart disease, cancer, and other diseases. Interestingly, onions have loads of antioxidants that you wouldn’t quickly get from other food ingredients.
Helps in Maintaining Blood Sugar Levels
Controlling blood sugar levels in check is an increasing need when cases such as diabetes are increasing rapidly. It is essential to note that adding onions to your meals increases the potential of reducing high blood sugar, which helps prevent you from other health risks.
Improves Bone Density
In addition to its already abundant benefits in blood sugar, cholesterol, and antioxidant properties, onions are also associated with improving bone mineral density. Decreased bone loss is a huge deal, especially for aging people. This helps prevent osteoporosis and could even boost bone density over time through consumption.
Wrapping Up.
We hope to answer all your questions about onions and their correlation with the ketogenic diet. Onions are flavorful, versatile, and, most of all, absolutely nutritious. With that being said, you shouldn’t have to worry about adding them to your meals, even if you’re following a keto diet. Like any other ingredient, you are measuring them, and keeping them in proportion does the trick for you to maintain your low-carb diet. As long as you’re not eating them whole, you’re safe!
Read More: Onion Pocket Rolls