Does onion have sugar (+7 health benefits of eating onions)

In this brief guide, we are going to answer the question “does onion have sugar” with an in-depth analysis of the nutritional profile of onions. Moreover, we are going to discuss the health benefits and the risks associated with the consumption of onions.

Onions are rich in antioxidants and are a part of almost every dish around the world. It is used in different ways in different cuisines. So looking at its extensive use if you are pondering over if eating onions is safe for diabetics then you need not worry as we will tell you in detail the nutritional profile of onion and the proper answer of “does onion have sugar”.

So without much ado, let’s dive in and figure out more about it.

Does onion have sugar?

So first thing first, onion does have sugar in them but it is present in really minute quantities. For instance, in 100 grams of onions, there is only about 4.2 grams of sugar and that is low compared to other food items. 

Moreover, if we talk about the glycemic index of the onions, then raw onion has a glycemic index of 10. Therefore it is categorized among foods with a low glycemic index.

What is the nutritional profile of onion?

Onion is a low caloric food and with 100 grams of an onion having only 40 calories. When we talk about its nutritional profile, an onion has 9% carbohydrates, 1.7% dietary fiber and 89% water which means that the majority of the onion is constituted only by water and that is why it is so low in calories. Its fat content is so low that 100 grams of onions have just 0.1 grams of fat. Onion is also a good source of many vitamins and minerals including vitamin B6, Folate, Vitamin C, and potassium. Moreover, 100 grams of onions also contain about 1.7 grams of dietary fiber.

All of these figures point out in the direction that you should make onions a part of your daily dietary regime, be it in the form of raw salad, as a part of your sandwich, stew or something else, that entirely depends upon your choice.

What are the health benefits of onions?

There are many health benefits associated with the consumption of onions. Being low in carb and sugars, they are an excellent choice for diabetics. Moreover, they can improve your bone, gut, and heart health and also reduces the risk of certain types of cancers. 

Blood sugar regulation

Onions can regulate blood sugar levels therefore there has been shown the positive impact of consumption of onion on type-1 and type-2 diabetes. Moreover, onions themselves are low in sugar and are characterized as low carbohydrate foods, therefore they can effectively become a part of the healthy dietary regime of any diabetic. You can read more about it here.

Improve bone health

Many studies have pointed out the positive impact of onion on bone health. It has been seen that onions not only decrease the rate of bone deterioration but also helps in the formation of new bone mass.

Osteoporosis is a serious health problem especially in post-menopausal women therefore it is recommended to eat onions to improve your bone health.

Reducing the risk of cancer

Observational studies have shown that onion helps in lowering the risk of many types of cancer including breast, prostate, colon, and stomach cancer.

Improve heart health

Onion contains an important antioxidant flavonoid, Quercetin, that helps to improve heart health and keeps heart diseases at bay. 

Lowers blood pressure

Quercetin present in onions also plays an important role in lowering blood pressure.

Prevents blood clotting

The sulfur-containing compound, thiosulfinates not only prevents blood clotting but also inhibits the growth of microorganisms in the body.

Relieves constipation

As onions contain a good amount of dietary fiber, therefore, they help in relieving constipation by adding bulk to your stool.

What are the risks associated with eating onions?

Onion intolerance

Onion allergy or onion intolerance are relatively rare cases but they can show symptoms like abdominal pain, upset stomach, heartburn, or gas in the individuals that have it.

FODMAPs

People having Irritable Bowel Syndrome (IBS) are not advised to eat onions. If they consume onion, it can lead to diarrhea, abdominal cramps, gas, and bloating. 

Irritation problems

A lachrymatory factor (LF) is the gas that is emitted by the onions when they are cut. Because of LF, there can be irritation in the eye and a stinging sensation. Moreover, LF also causes a stinging sensation in the mouth when eaten raw.

Conclusion

In this brief guide, we answered the question “does onion have sugar” with an in-depth analysis of the nutritional profile of onions. Moreover, we discussed the health benefits and the risks associated with the consumption of onions.

Citations

https://www.healthline.com/nutrition/foods/onions

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Mahnoor Asghar is a Clinical Nutritionist with a bachelor's degree in Nutrition and Dietetics. She is compassionate and dedicated to playing her part in the well-being of the masses. She wants to play a fruitful role in creating nutrition and health-related awareness among the general public. Additionally, she has a keen eye for detail and loves to create content related to food, nutrition, health, and wellness.

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