Can you eat onions on keto?

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, fibre and flavour. 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.

If you are new to a keto diet and you are not in ketosis yet, you should avoid any carbs intake since they will slow down your progress considerably.

What is a keto diet?

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. 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.

Onion and ketosis 

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.

However, you can definitely eat onions on a ketogenic diet once you are completely in a 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.

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 many carbs are in one 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

Not all onions are the same

Yellow/brown onions

Yellow/brown onions are a kind of dry onions with a strong taste. They have a rich onion flavour and fits well for various dishes such as soups, stews and braises. When they are caramelized, they can become sticky and sweet.

Per 100 grams of serving:

  • Total Carbohydrates: 8.1 g of carbohydrates
  • Fibre: 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. 

Per 100 grams of serving:

  • Total Carbohydrates: 8 g of carbohydrates
  • Fibre: 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 fibre in comparison to white and yellow onions. 

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 serving:

  • Total Carbohydrates: 9.7 g of carbohydrates
  • Fibre: 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.

Per 100 g of serving:

  • Total Carbohydrates: 9.6 g of carbohydrates
  • Fibre: 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.

Per 100 g of serving::

  • Total Carbohydrates: 17 g of carbohydrates
  • Fibre: 3.2 g
  • Net carbohydrates: 13.8 g

Conclusion

In this short article, we have provided an answer to 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 

https://onandoffketo.com/can-you-eat-onions-on-keto/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.