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https://www.bluecircle.foundation/food/onion
Onion
CARBS
10g
PROTEINS
1.1g
FATS
0.1g
Onions are low in carbohydrates and can be included in a diabetes-friendly diet.
Quantity: 100g
Glycemic Index: 10
Glycemic Load: 1
Fiber: 1.7g
Key Nutrients: Vitamin C, Vitamin B6, Folate
Health Impact: Onions have a minimal impact on blood sugar levels due to their low carbohydrate content and low glycemic index.
💉 Suggested Bolus
No specific bolus technique needed due to the low glycemic impact of onions.
🍽️ Best Paired With (Veg)
- Grilled zucchini – Low in carbs and pairs well with onions for a flavorful, diabetes-friendly dish.
- Cauliflower rice – Provides a low-carb base that complements the flavor of onions without adding significant carbs.
- Avocado salad – High in healthy fats and fiber, helping to moderate blood sugar levels when paired with onions.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps stabilize blood sugar when eaten with low-carb vegetables like onions.
- Beef stir-fry – Protein-rich and can be made low-carb by using onions and other non-starchy vegetables.
- Salmon fillet – Rich in omega-3 fatty acids, pairing well with onions for a heart-healthy, diabetic-friendly meal.
🥄 Smart Substitutes
- Green onions – Lower carbohydrate content and milder flavor, reducing overall carb intake.
- Chives – Minimal impact on blood sugar and can enhance flavor without adding bulk carbs.
- Radishes – Lower in carbs and can provide a crunchy texture similar to onions when cooked.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels.
- 30–60 min: Minimal to no increase in blood sugar, as onions have a low glycemic index.
- 2–3 hr: Stable blood sugar levels; onions do not contribute to delayed glucose spikes.
“Many in the low-carb diabetes community find that incorporating onions into their meals adds flavor without significantly impacting blood sugar levels, making them a versatile and beloved vegetable in low-carb cooking.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume onions in moderation and pair with high-fiber or protein-rich foods.
🤔 FAQs about Onion
Can eating onions affect my blood sugar?
Onions have a low glycemic index and typically do not cause significant blood sugar spikes, making them suitable for a diabetes-friendly diet.
How can I include onions in a low-carb diet?
Use onions to enhance flavors in salads, stir-fries, and other dishes where they can add taste without contributing excessive carbohydrates.
Are there any onion varieties that are better for diabetic diets?
Green onions and chives are lower in carbohydrates compared to other varieties and are excellent for adding flavor without much impact on blood sugar.
