Can you eat onions on keto?
By
Dr Cinu Varghese PhD
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Cinu Varghese has experience in food science research, the food industry, and teaching with expertise in Food Engineering, Public health and nutrition, Product development, Sensory and consumer research, Ingredient research, Packaging, and 3D food printing. She writes and reviews content on these topics.
Dr Cinu Varghese’s Highlights;
PhD in food engineering focusing on product development for adolescent health and nutrition from the Indian Institute of Technology Kharagpur, India.
Master’s degree in Agriculture processing and food engineering from Orissa University of Agriculture and Technology, India. Bachelors in Agriculture Engineering from Kerala Agriculture University, India.
Visiting Doctoral scholar at the University of Alberta, Canada through the Shastri Indo-Canadian Institute Fellowship (2018-2019).
“Integration of food science, health, and nutrition knowledge is crucial for promoting individual well-being and sustainability in the food industry, leading to healthier food choices that nourish both people and the environment” – Dr Cinu Varghese
Professional Experience
Dr Cinu Varghese worked as a food scientist and designed and executed experiments to improve product quality, nutrition, flavour, texture, shelf-life, and nutritional value, taking into consideration consumer preferences, regulatory requirements, and cost-effectiveness.
As a Guest faculty lecturer at Kerala University of Fisheries and Ocean Studies, Dr Cinu designed and delivered lectures in food science and nutrition, which include topics such as fundamentals of food processing, food nutrition, and food safety to graduate students.
Dr Cinu collaborated with the University of Alberta, Edmonton, Canada, as a Shastri Indo-Canadian Institute awardee and evaluate and characterize the 3D-printed cookies developed for undernourished adolescents.
Dr Cinu has presented her research work at several international conferences focusing on food science and nutrition like IFT, EFFoST, and IUFOST.
Research articles and book chapters by Dr Cinu have appeared in high-impact, specialized journals in her field, and she is expanding her knowledge domain through new collaborations with scientists.
Education
2022- PhD in Food Engineering, Indian Institute of Technology Kharagpur, India
2017- M.tech in Processing and Food Engineering, Orissa University of Agriculture and Technology, India
2015- B.tech in Agricultural Engineering, Kerala Agricultural University, India
The main publications of Dr Cinu Varghese are:
Research articles
Varghese C., Srivastav P.P., Roopesh M.S (2022). High-energy cookies for undernourished adolescents: In vivo rat assay of protein quality and evaluation of storage conditions on cookies shelf-life. Future Foods; 6(100154); https://doi.org/10.1016/j.fufo.2022.100154
Varghese C., Srivastav P.P. (2022) Formulation and sensory characterization of high energy nutritious cookies for undernourished adolescents. Innovative food science and emerging technologies, 75, 102904, https://doi.org/10.1016/j.ifset.2021.102904
Anjali Sudhakar, Subir Kumar Chakraborty, Naveen Kumar Mahanti & Cinu Varghese (2021) Advanced techniques in edible oil authentication: A systematic review and critical analysis, Critical Reviews in Food Science and Nutrition,https://doi.org/10.1080/10408398.2021.1956424
Varghese C., Wolodko J., Chen L., Doschak M., Srivastav P.P., Roopesh M.S. (2020). Influence of Selected Product and Process Parameters on Microstructure, Rheological, and Textural Properties of 3D Printed Cookies. Foods.;9(7): https://doi.org/10.3390/foods9070907
Joy Augustine K, Sudheer K. P, Athira A.S., Cinu V, Haritha M., Rana Salva N. Development and performance evaluation of a motorised rotary banana slicer, 27th Kerala Science congress Alappuzha, 27-29 January 2015: https://ws.kscste.kerala.gov.in/site/publications/Final%20Proceedings%2027th%20KSC.pdf
Book chapters
Varghese C., Srivastav P.P., Roopesh M.S., Sudhakar A.(2022). 3-D Food Printing: Concepts, applications, and Prospects. Advanced Research Methods in Food Processing. Apple Academic Press, Inc.-, CRC Press, a Taylor & Francis Group,USA.
Varghese C., Harsha V., Claudia K.L., Steaphen A. N.(2022). High-Pressure Processing of Foods; An Overview, Advanced Research Methods in Food Processing. Apple Academic Press, Inc.-, CRC Press, a Taylor & Francis Group, USA.
Sudhakar A., Varghese C., Choudhary K., Chakraborty S. K.(2021). Extrusion technology: types, working and different food products. Apple Academic Press, Inc.-, CRC Press, a Taylor & Francis Group, USA.
Conferences/Presentations
Varghese C., Khan M.K., Srivastav P.P. Mathematical modelling of thin layer drying kinetics of moringa leaves.19th IUFoST World Congress of Food Science and Technology held at Mumbai, 23rd – 27th October 2018, Poster Presentation
Varghese C., Srivastav P.P. Development of high-density nutrient-dense food bar for undernourished adolescent girls. IFT conference Meeting held at New Orleans, Louisiana, USA, 2nd– 6th June 2019, Poster presentation
Varghese C., Srivastav P.P., Roopesh M.S. Development and storage of developed high energy, nutrient-dense cookies for undernourished adolescents. 34th EFFoST International Conference held as an online event, 20th-22nd November 2020, Poster presentation
International Conference on Organic Farming for Sustainable Agriculture as an Oral Presenter held at Orissa University of Agriculture and Technology, Bhubaneswar 2020
You can view some of Dr Cinu’s work here:
Linkedin: https://www.linkedin.com/in/cinu-varghese/
ResearchGate: https://www.researchgate.net/profile/Cinu-Varghese
ORCID: https://orcid.org/0000-0002-0119-3735
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this short article, we will answer the question, “Can you eat onions on keto?” with an in-depth analysis of the ketogenic diet, some characteristics of onions, and the benefits of eating onions on a ketogenic diet.
Can you eat onions on keto?
Yes, you can eat onions on a keto diet. That is because of their nutrients, low calories, fiber, and flavor (1). Although onions are typically not included in the list of keto-friendly vegetables, if you consume them in moderation, onions, and keto can work together.
The keto diet is a truly low-carbohydrate and high-fat diet that has many characteristics in common with the Atkins and low-carb diets. A ketogenic diet involves considerably decreasing carbohydrate consumption and substituting it with fat (2). This reduction in carbohydrates sets your body into a metabolic phase termed ketosis.
When this happens, the body becomes extra proficient at burning fat for energy. It also transforms fat into ketones in the liver, which can give energy to the brain.
Ketogenic diets can cause notable reductions in blood glucose and insulin levels. This, together with the increased ketone levels, has various health benefits.
What are the benefits of adding onion to your keto diet?
Following are some potential benefits of adding onion to your keto diet:
Rich in antioxidants
Onions contain over 25 different types of antioxidants and flavonoids that fight disease. To help protect against various types of disease, it is critical to include a variety of antioxidant-rich foods in your diet (7).
Reduce cholesterol
Onions are also high in anti-inflammatory compounds, which may lower your risk of developing chronic inflammatory diseases such as Alzheimer’s or heart disease. Consumption of onions can help lower LDL cholesterol levels, lower high blood pressure, and improve overall vascular function (6).
Helps to regulate blood sugar levels
Onions may also be a healthy food choice for people with type 2 diabetes. The addition of onions to the keto diet aids in the normalization and control of blood sugar levels (5).
When to include onion in a keto diet?
If you have just started your keto diet or it has been 2 to 3 weeks and you are not entirely in ketosis yet, you should not eat onions on the ketogenic diet because they will just delay your progress (2).
However, you can eat onions on a ketogenic diet once you are completely in the ketosis and fat-burning stage, you can slowly begin to raise your carbohydrate consumption, based on your metabolism and the number of calories you burn in a day(3).
You can consume anywhere from 20 to 30 g of net carbs in a day and maintain ketosis.
Usually, when people start a ketogenic diet, it takes them about 3 to 4 weeks to reach a fat-adaptation stage. Once you are acclimated to fats, the best kinds of onions you can consume while on a ketogenic diet are:
- Green onions/Scallions: 4.4 grams of net carbs per 100 grams of serving
- Yellow/Brown onions: 6.1 grams of net carbs per 100 grams of serving
How much carbohydrates are in different types of onion?
On average, a whole raw onion consists of 13.8 g of total carbohydrates, 0 grams of fat, and 2 grams of protein, but it is unlikely you will eat a whole onion in one go.
Yellow/brown onions
Yellow/brown onions are a kind of dry onions with a strong taste. They have a rich onion flavor and fit well for various dishes such as soups, stews, and braises. When they are caramelized, they can become sticky and sweet(9).
Per 100 grams of raw onion serving:
- Total Carbohydrates: 8.1 g of carbohydrates
- Fiber: 2 g
- Net carbohydrates: 6.1 g
Sweet onions
Sweet onions are a type of onions that are not sour. That is due to their low sulfur and high water content when contrasted to other kinds of onion (8).
Per 100 grams of raw onion serving includes:
- Total Carbohydrates: 8 g of carbohydrates
- Fiber: 0.9 g
- Net carbohydrates: 7.1 g
Red onions
Red onions are cultivars of the onion with a mild and somewhat sweet taste. They have a high content of flavonoids and fiber in comparison to white and yellow onions (11).
This makes them a great reservoir of antioxidants, and anti-inflammatory agents, they help to decrease the risk of several chronic illnesses.
Per 100 g of raw onion serving includes:
- Total Carbohydrates: 9.7 g of carbohydrates
- Fiber: 2.2 g
- Net carbohydrates: 7.5 g
White onions
White onions are cultivars of dry onions. They have pure white papery peel and sweet, mild white meat. Just like red onions, because of their high sugar value, they have a low shelf life, that lasts up to two days (10).
Per 100 g of raw onion serving includes:
- Total Carbohydrates: 9.6 g of carbohydrates
- Fiber: 1.2 g
- Net carbohydrates: 8.4 g
Shallots
Shallots are arranged in groups of offset with a head formed of many cloves. Shallots are widely grown for culinary applications and are easily propagated by their offsets (1).
Per 100 g of raw onion serving includes:
- Total Carbohydrates: 17 g of carbohydrates
- Fiber: 3.2 g
- Net carbohydrates: 13.8 g
What are the risks in including onion in your keto diet?
While onions can be a healthy addition to a keto diet, there are some risks to be aware of (12).
Onions are low in carbs compared to other vegetables, but they contain some carbs that can add up if consumed in large quantities. If you’re on a very low-carb or strict ketogenic diet, you may need to limit your onion intake to stay within your daily carb limit.
The method by which onions are cooked can also affect their nutrient content. Overcooking or frying onions at high temperatures can degrade their nutritional value and produce harmful compounds. To reduce these risks, cook onions gently over low heat or eat them raw whenever possible.
Consumption of onions can cause bloating, gas, and other digestive discomforts if you have a sensitive gut or digestive issues such as IBS.
Conclusion
In this short article, we have answered the question, “Can you eat onions on keto?” with an in-depth analysis of the ketogenic diet, some characteristics of onions, and the benefits of eating onions on a ketogenic diet.
References
- Kumar M, Barbhai MD, Hasan M, Punia S, Dhumal S, Radha, et al. Onion (Allium cepa L.) peels: A review on bioactive compounds and biomedical activities. Vol. 146, Biomedicine and Pharmacotherapy. 2022.
- Ruscigno M. The Keto Diet: More Fad than Long Term. Environmental Nutrition. 2018;41(3).
- Ajith S, Vijaykumar D, Sebastian S. Keto diet – A boon or bane a new insight on the keto diet and its effect on gut microbiota and human health. Test Engineering and Management. 2020;83.
- Giroux NF. The Keto Diet and Long-Term Weight Loss: Is it a Safe Option? British Journal of Nutrition. 2020;12.
- Sagar NA, Pareek S, Benkeblia N, Xiao J. Onion (Allium cepa L.) bioactive: Chemistry, pharmacotherapeutic functions, and industrial applications. Vol. 3, Food Frontiers. 2022.
- Ebrahimi-Mamaghani M, Saghafi-Asl M, Pirouzpanah S, Asghari-Jafarabadi M. Effects of raw red onion consumption on metabolic features in overweight or obese women with polycystic ovary syndrome: A randomized controlled clinical trial. Journal of Obstetrics and Gynaecology Research. 2014;40(4).
- Sidhu JS, Ali M, Al-Rashdan A, Ahmed N. Onion (Allium cepa L.) is potentially a good source of important antioxidants. J Food Sci Technol. 2019;56(4).
- Onions, sweet, raw.USDA FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/nutrients
- Onions, yellow, raw. USDA FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/790646/nutrients
- Onions, white, raw. USDA FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1104962/nutrients
- Onions, red, raw. USDA FoodData Central.https://fdc.nal.usda.gov/fdc-app.html#/food-details/790577/nutrients
- Nohara T, Fujiwara Y, El-Aasr M, Ikeda T, Ono M, Nakano D, et al. Thiolane-type sulfides from garlic, onion, and Welsh onion. Vol. 75, Journal of Natural Medicines. 2021.
