Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/black-onion

Black Onion

CARBS

PROTEINS

1.4g

FATS

0.1g

Black onion, also known as black garlic, is a fermented form of traditional garlic. It is suitable for a low-carb diabetes diet as it contains moderate amounts of carbohydrates and offers health benefits.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 2.1g

Key Nutrients: Antioxidants, allicin

Health Impact: Black onion has a low glycemic index and load, promoting minimal impact on blood sugar levels. Its slow digestion helps in steady insulin response.

💉 Suggested Bolus

Consider a smaller or delayed insulin bolus if consumed as part of a mixed meal.

🍽️ Best Paired With (Veg)

Grilled Zucchini – Low in carbs and pairs well with the savory flavor of black onions, enhancing the dish without raising blood sugar levels.
Cauliflower Rice – Acts as a low-carb base that complements the texture and flavor of black onions, suitable for blood sugar management.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Provides high-quality protein that helps to moderate blood glucose levels when paired with low-carb black onions.
Pan-Seared Salmon – Rich in omega-3 fatty acids and works well with black onions to create a meal that supports heart health and blood sugar control.

🥄 Smart Substitutes

Chives – Lower carb content and can add a similar onion-like flavor without significant blood sugar impact.
Garlic – Adds depth of flavor with minimal carbohydrates and can help in reducing inflammation.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as black onions are low in carbohydrates.
30–60 min: Stable blood sugar levels likely due to the low carb content of black onions.
2–3 hr: Continued stable blood sugar, supporting sustained energy without spikes.

“Many in the low-carb community find that incorporating flavorful, low-carb options like black onions helps maintain dietary satisfaction while effectively managing diabetes.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber or protein-rich foods to slow glucose absorption.

🤔 FAQs about Black Onion

Can black onions replace regular onions in recipes?

Yes, black onions can replace regular onions in most recipes to reduce carbohydrate intake and minimize blood sugar spikes.

Are black onions suitable for all types of diabetes?

Yes, black onions are suitable for people with Type 1 and Type 2 diabetes as they are low in carbohydrates and do not significantly affect blood sugar levels.

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