Onion is highly an aromatic vegetable and grows all over the world. It is closely related to garlic, chives, scallions, and leeks. Onion has various colors, sizes, and shapes, but the most common type of onion is the red, yellow and white onion. There are so many questions on the internet about fiber, sugar, protein, and carbs in onion.
Nutritional facts of onion (100g)
|Vitamins||A, B, C, D, K|
Carbs in onion
According to the research, one medium size of onion contains around 10 grams. But from these 4.7 grams are sugar and 2 grams of fiber.
Protein in onion
Raw or normal onion does not contain a huge amount of protein. Onions are lower in protein because it has around only 1 gram of protein per serving.
Vitamins in onion
Onion is rich in vitamin C and many vital minerals. Onion contains iron, zinc, magnesium, potassium, and calcium that are very necessary for the human body.
Health benefits of onion
Eating onion is full of health benefits that may surprise you. So here are the health benefits that you should know such as:
Helps to lose weight
Onion is a great option to include in your weight loss diet plan. Many people used to make an onion salad with cucumber and other green vegetables to burn calories. Onion contains around 89% of the water that is a very healthy choice to prevent the risk of obesity or morbid obesity.
A decent amount of onion has some medical herbs that create a burning sensation in your stomach to burn those extra fats and loses your weight. Onion with cucumber juice is a weight loss juice that burns fats very fast. So it also helps to cut down the extra weight gaining food calorie.
Carbs in onion prevent a blood sugar spike
Onion contains 9.3 grams of carbohydrates with some natural sugar that is very beneficial for diabetic people. Onion has a mild amount of carbohydrates and sugar that helps to keep blood sugar normal. Those carbs and natural sugar do not spike your blood sugar at all.
Onion is always a diabetes healthy foods that every person with diabetes should consume in a healthy amount. You can add enough onion in your healthy diet plan to control your blood sugar level naturally.
Onion helps to prevent cancer
Research has shown that onion has many anti-cancer properties that are very healthy to prevent the risk of cancer. Some specific compounds in onion such as quercetin and suffer that helps to prevent the risk of cancer.
One research of 26 studies shown that people with the highest onion intake had a 15% reduced risk of colon cancer compared to those people with lower intake of onion.
Onion strengthen your digestive system
Onion is very easy to digest because it contains around 89% of the water that is very healthy. It is very rich in fiber and probiotics which are very necessary for the optimal gut. One new research has shown that drinking raw onion juice also helps to prevent constipation and hemorrhoids.
A decent amount of eating onion can create short-chain fatty acids, including acetate, propionate and also butyrate that helps to strengthen your gut health and boost your immunity level. Onion also helps to reduce inflammation in your body. Onion also cures many stomach problems such as stomach flu. So onion also a very important food among the gastroparesis diet plan.
Eating onion regularly can reduce your cholesterol level very fast. Onion has flavonoids that are very healthy to lower the cholesterol level. Cholesterol increases many serious health problems such as heart disease, triglycerides, brain clots or brain stroke and also many other diseases.
Onion is full of antioxidants
Onion is a great source of antioxidants that are very healthy for the human body because it inhibits oxidation. Inhibit is a process that leads to cellular damages and also increases many serious diseases such as cancer, lungs blood clots and heart diseases (heart failure).
Research has shown that red onion contains anthocyanins that come from the flavonoids family. It helps to lower your cholesterol level very fast. You can drink a glass of onion juice with cucumber to get a result better.
Have antibacterial properties
Many people eat raw onion to fight against many bacteria such as Escherichia coli and Pseudomonas auruginosa that can create a bacterial infection in your body. Onion also contains quercetin properties that help to high against bacteria.
Quercetin health properties from red and yellow onion skin successfully inhibited the growth of Helicobacter pylori.
Onion is very easy to eat
Another benefit of eating onion is, it is very easy to eat and cook. You can drink onion juice, you can make a salad with green vegetables and also you can cook onion with spices. Onion is one of the important vegetables among all the green vegetables that are loaded with health properties that prevent many health issues.
Good for skin problems
Many people eat and use onion as a very powerful home remedy that helps to solve many skin problems. Onion plays a vital role to keep the human body very healthy from inside and out. Drinking onion with cucumber juice helps to lower many skin problems such as acne, blackheads and also prevents the fungal acne risk.
People used to apply onion juice with turmeric on their faces to remove tan and dead skin. So you can also use onion as a very powerful home remedy to get rid of many skin problems.
Good for hair
Onion is very helpful in many hair problems such as hair fall, hair damages, scalp acne and also dandruff. Onion has a huge amount of antioxidants that support the growth of hair and prevents the damages of hair from its root.
Also, onion has antibacterial properties that fight against the fungal acne on the scalp and other scalp problems. So you can apply raw onion juice on your hair for 30 minutes once a week to get a very healthy and effective result.
Keeps your body hydrated
Onion is full of water. A piece of onion contains around 89% of the water that may help you to keep your body hydrated and also fresh. You can eat onion salad with your every meal to avoid dehydration in your body.
Most of the people used to eat onion salad or cook it with other vegetables. It is very easy to digest because it is full of water.
Carbs in onion increase your nutrition
100 grams of raw onion contains around 9.3 grams of carbohydrates that are very healthy for your body. This much of carbohydrate is very easy to digest easily. So onion can also give you energy instantly. Also, onion has protein, vitamins, minerals that are very necessary for your diet plan.
So a piece of onion in your salad can increase the nutrition value of your salad and other dishes also.
Low in GI
Onion belongs from a low glycemic index (GI) that is very healthy for those people who are suffering from heart diseases and type 2 diabetes. The glycemic index of onion is 10, which is very healthy for diabetic people.
Low Gi foods prevent the risk of high blood pressure and blood sugar spike. So if You are suffering from these disease them you can include onion in your diet plan easily. Because onion digests really fast also in your stomach.
2 types of carbs in onion
1 cup of yellow onion contains around 9 grams of carbohydrates that supply approximately 3% of the recommended daily needs of carbohydrates. Also, 1 cup of yellow onion has around 155 calories. But compared to other foods such as apple, corn, bread, banana, oranges, spinach, beans and grains (oats, rice), yellow onion contains a very lower amount of carbohydrate.
Complex carbs in onion
Research has shown that from the 9.3 grams of yellow onion has 2.2 grams of complex carbs dietary fiber that is made of soluble and insoluble fiber. Onion contains both types of fiber called, soluble and insoluble fiber. These types of fiber help to prevent the risk of developing metabolic syndrome. Metabolic syndrome can increase a bundle of chronic diseases in the future.
Simple carbs in onion
Onion contains 9.3 grams of carbs and 7 grams of carbs are simple carb from the total carbs. Those 7 grams of carbs are loaded with sucrose, fructose, and glucose that are very essential for the human body. But onion contains natural sugar that is very safe also for diabetic people. So you can eat a decent amount of onion regularly.
Onion is one of the important vegetables among all the major vegetables we eat regularly. Onion is very low in calories that are very healthy for weight loss. But an excessive amount of eating onion is not healthy at all. Because that can cause nausea, vomiting, headache and another discomfort.
So try to consume a decent amount of onion regularly. Because there is hardly any case where any person has suffered due to eating onion. Eating vegetables always a healthy habit also among all the habits you have in your life.