Eat Onions to Fight Diabetes
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Eat Onions to Fight Diabetes

"Onions are one of the most amazing foods that we can eat. Sure other vegetables and some fruits contain a lot of the same health benefits as onions but onions tend to have more of them then most. Onions are a miracle food for those with diabetes because of all of their health benefits and I am going to explain to you why."

Onions are one of the most amazing foods that we can eat.  Sure other vegetables and some fruits contain a lot of the same health benefits as onions but onions tend to have more of them then most.  Onions are a miracle food for those with diabetes because of all of their health benefits and I am going to explain to you why.

One medium onion contains just around 64 calories and onions have no fat.  Onions are a great way to add flavor without adding salt and they only contain 6 mg of sodium. They have 15 grams of carbohydrate but don't worry because they are all the good kind and they also contain 7 grams of sugar which usually break down during the cooking process.  A medium onion will provide you with 3 grams of fiber and they even have 2 grams of protein so they are a good way for vegetarians to get some protein in to their diets. Onions also provide a small amount of iron, and calcium and they provide 20% of your daily recommended amount of vitamin C.  Which we know is excellent for fighting off colds by supporting your immune system, it also helps to fight diseases of the cardiovascular system and is also great for helping your skin stay healthy and young looking. 

Why Onions Help Diabetics

Onions along with garlic help to actually lower blood sugar levels.  If you toss an onion in with your food you will be doing your self a great deal of benefit.  Onions also contain a good amount of fiber and fiber is helpful when it comes to pretty much all chronic diseases as it helps to escort bad stuff out of the body and makes you feel fuller faster. 

Onions are  very high in poly-phenols.  Polyphenols are beneficial because they have anti inflammatory benefits, they are also very good for eye health and can hep to fight eye problems associated with diabetes. Poly-phenols are also very beneficial to the cardiovascular system which diabetes also compromises.  Polyphenols also gather up free radicals in the body and help to carry them out.  The part of the onion closest to the peel has the highest amount of polyphenols so don't discard that very important outer layer.

Flavenoids are also part of polyphenols and the main flavenoid in onions is quercetin, but they also contain kaempferol and myricertin.These flavenoids are very powerful against fighting LDL cholesterol which is the bad cholesterol. They are powerful anit-oxidents that have anti bacterial properties and anti viral properties as well.  One of the things that helps chicken soup fight off colds is the onion added in to the broth.  The nutrition of the onions gets in to the liquid that you are cooking the onions in so even if you were to discard the onions after making a broth using the the polyphenos will still be present in the water. 

An extra added benefit of eating onions is that it can help to fight certain types of cancer. 

How to Get More Onions In Your Diet

The good thing about onions is they go well in most savory dishes or even in salads if you can tolerate them raw.  Red onions are great in salads by the way.  In order to make sure that you are eating plenty of onions once a week take a large onion and dice it in to tiny pieces, also take another one and slice into thin slices.  Place them in plastic baggies and keep them in your refrigerator they will last about a week like this.  Then add onions to all of your dishes either in the cooking process, or as a garnish.  Next time you make hamburgers take some time to saute some onion slices in butter, olive oil, or  in one the heart healthy butter substitutes. Eat grilled onions with your steak, your chicken, or your pork and even with your seafood.  If you have the onions ready to use you will find that they are very easy to incorporate in to your diet. 

When you first start adding extra onions in to your diet you may have a little stomach upset.  Your body will get used to it.  If you have a problem the first few days take something like Beno to help your body keep excess gas at bay.

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Comments (5)

Wow, this is really great information.

I love onions

I'm not a diabetic, but I do love my onions. Very useful information, Rae.

This is very good info.  I love onions.  One suggestion is, when you cut them up to store in the refrigerator, it's a good idea to double bag them.  They can have a pretty overpowering smell and double bagging seems to help.

That's a good tip Pat, I should also mention that the sliced onions should not be stored next to othter vegetables or fruits especially apples.

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