Nutrition

Is Onion Good For People With Diabetes

Reviewed by

Shifa Fathima

When we are dealing with diabetes or know someone who is living with diabetes the first few things that we think about are how they live and what they eat. When you’re someone who is living with diabetes or is living with someone with the disorder, it is common knowledge that not every fruit or vegetable or food item can be consumed. People with diabetes have to be extra careful about what they eat and drink as every little thing makes an impact on their condition. Something we often wonder about is ‘is onion good for diabetes’. 

Is Onion Good For Diabetes?

To answer the question ‘is onion good for diabetes’ we must first get acquainted with the vegetable. They are part of the Allium genus of flowering plants, which includes other edible plants such as garlic, shallots, leeks, and chives. These veggies are rich in a variety of vitamins, minerals, and powerful plant chemicals, all of which have been demonstrated to be beneficial to health in a variety of ways. Onions have been known to have therapeutic characteristics since antiquity, when they were used to cure maladies such as headaches, heart disease, and mouth ulcers, among others. So simply put, when someone asks ‘is onion good for diabetes’, the answer is yes, they are good for diabetes as they are a low calorie and a nutrient packed vegetable that has many health benefits. 

1. Packed With Nutrients

Whenever we think of cures for diabetes we hope for some or the other vegetable or fruit to be miraculous and cure diabetes. If you’re wondering ‘does onion cure diabetes’ we must first understand the nutritional composition of onions. Onions are nutrient-dense, meaning they contain few calories but a lot of vitamins and minerals. A medium onion has just 44 calories but is loaded with vitamins, minerals, and fibre. This vegetable is abundant in vitamin C, which is crucial for immune system control, collagen production, tissue healing, and iron absorption. Vitamin C is a powerful antioxidant that protects cells from damage caused by unstable chemicals called free radicals. Vitamin C promotes healthy skin and hair. To top it all off, onions are loaded with B vitamins, such as folate (B9), which is vital for metabolism, red blood cell production, and brain function. Finally, they are a great source of potassium, which many people need. Capacities of the human body are determined by the amount of potassium in the blood.

2. May Benefit Heart Health

Onions include antioxidants and chemicals that combat inflammation, cut triglycerides, and lower cholesterol levels, all of which may lessen the risk of heart disease. Their significant anti-inflammatory qualities may also aid in the reduction of excessive blood pressure and the prevention of blood clots. Quercetin is a flavonoid antioxidant that is abundant in onions. Because it is a powerful anti-inflammatory, it may aid in the reduction of heart disease risk factors such as high blood pressure. A study of 70 overweight persons with high blood pressure revealed that a daily intake of 162 mg of quercetin-rich onion extract decreased systolic blood pressure by 3–6 mmHg compared to a placebo. Onions have been demonstrated to lower cholesterol levels. So to answer ‘are onions good for diabetes’, yes they are. 

3. Loaded With Antioxidants

Antioxidants are chemicals that protect cells from oxidative damage. Oxidative stress is a factor in diseases including cancer, diabetes, and heart disease. Cooked onions are a wonderful source of antioxidants. They include over 25 flavonoid antioxidants. Anthocyanins are flavonoid pigments that give red onions their rich color. Anthocyanins, which give red onions their color, are found in red onions. Several studies have demonstrated that anthocyanin-rich diets reduce the risk of cardiovascular disease.

4. Contain Cancer Fighting Compounds

Eating Allium vegetables like garlic and onions has been related to a decreased risk of stomach and colorectal cancer. A research found that individuals who ate the most allium veggies had a 22% lower risk of stomach cancer than those who ate the least. Linked to sulfur compounds and flavonoid antioxidants present in allium plants. Onionin A, for example, is a sulfur-containing molecule that has been found to inhibit tumor growth and limit the spread of ovarian and lung cancer in vitro. Onions also contain flavonoid antioxidants that may slow tumor development.

5. Helps Control Blood Sugar

Onions may help manage blood sugar, which is important for diabetes and prediabetes. After four hours, ingesting 3.5 ounces (100 grams) of fresh red onion lowered fasting blood sugar levels by roughly 40 mg/dl in 42 persons with type 2 diabetes. Onion eating may also help manage blood sugar levels in animals. In one research, diabetic rats given 5% onion extract for 28 days exhibited lower fasting blood sugar and body fat than the control group. Onion components including quercetin and sulfur compounds have anti-diabetic properties.

6. May Boost Bone Density

Though dairy is often credited with improving bone health, several other foods, like onions, may also contribute to healthy bones. A study of 24 middle-aged and postmenopausal women found that those who drank 3.4 ounces (100 ml) of onion juice daily for eight weeks had better bone mineral density and antioxidant activity than a control group. Onions are thought to help reduce oxidative stress, increase antioxidant levels, and minimize bone loss, which may help prevent osteoporosis and increase bone density.

7. Have Antibacterial Properties

Onions may kill microorganisms including E. coli, Pseudomonas aeruginosa, Staphylococcus aureus, and Bacillus cereus. Onion extract also inhibits Vibrio cholerae development, a serious public health problem in the underdeveloped nations. Onion quercetin seems to be especially effective in fighting germs. In vitro, quercetin from yellow onion skin reduced the development of Helicobacter pylori and Methicillin-resistant Staphylococcus aureus.

8. May Boost Digestive Health

Onions are high in fiber and prebiotics, which are essential for gut health. Prebiotics are nondigestible fibers that are digested by gut microorganisms. Prebiotics nourish gut bacteria, which produce acetate, propionate, and butyrate. Prebiotics also aid probiotics like Lactobacillus and Bifidobacteria strains, which promote digestive health. Onions are high in inulin and fructooligosaccharides, both prebiotics. These boost gut friendly bacteria and immunological function.

9. Easy To Add to Your Diet

Onions are a common ingredient in kitchens all across the globe. They provide taste to savory foods and may be eaten either raw or cooked, depending on the recipe. Not to mention that they may help you get more fiber, vitamins, and minerals into your diet. Onions are a versatile ingredient that may be used in a variety of savory meals, including eggs, guacamole, meat dishes, soups and baked goods.

Bottomline

There are several health advantages associated with onions, all of which are pretty astounding. In addition to being high in nutrients, these veggies contain strong chemicals that may lower your chance of developing heart disease and some malignancies. Onions contain antibacterial qualities and may help to enhance digestive health, which can help to increase immunological function in certain cases. Furthermore, they are adaptable and may be utilized to enhance the taste of any savory food, regardless of its origin. Increasing the amount of onions you consume is a simple method to improve your overall health.

Book a Free Session

Back to Top

1-on-1 call with our health counsellor