Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/red-onions

Red onions

CARBS

9.34 g

PROTEINS

1.1 g

FATS

0.1 g

Red onions are a low-carb vegetable suitable for a diabetes management diet, offering flavor without significantly raising blood glucose levels.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: 2

Fiber: 1.7 g

Key Nutrients: Vitamin C, Vitamin B6, Folate

Health Impact: Red onions have a low carbohydrate content and a minimal impact on blood sugar levels, making them suitable for managing diabetes.

💉 Suggested Bolus

No specific bolus adjustment needed due to the low carbohydrate content.

🍽️ Best Paired With (Veg)

Avocado salad – High in healthy fats and fiber, which can help moderate blood sugar levels when paired with low-carb vegetables like red onions.
Zucchini noodles – A low-carb alternative to pasta that pairs well with red onions for a nutritious, blood sugar-friendly meal.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein helps stabilize blood sugar and complements the flavor of red onions without adding carbs.
Beef stir-fry – Provides high-quality protein and can be cooked with red onions and other low-carb vegetables for a balanced meal.

🥄 Smart Substitutes

Green onions – Lower carbohydrate content and a milder taste, suitable for garnishing without altering blood sugar significantly.
Chives – Even lower in carbs and can be used in similar culinary situations as red onions, providing flavor without the carbs.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar as red onions contain very few digestible carbs.
30–60 min: No significant change in blood sugar levels due to the low carbohydrate content of red onions.
2–3 hr: Stable blood sugar levels; red onions do not contribute to delayed glucose spikes.

“Many in the low-carb diabetes community find that incorporating red onions into their meals adds flavor without significantly impacting blood sugar levels, making them a popular choice for adding zest to dishes without the carb load.”
— BCDF community member

🧠 Lowering Impact Tip

Use red onions sparingly in salads or cooked dishes to add flavor while keeping overall carbohydrate intake low.

🤔 FAQs about Red onions

Can red onions be eaten raw by someone managing diabetes?

Yes, red onions can be eaten raw as they are low in carbohydrates and have a minimal impact on blood sugar levels.

How much red onion is considered safe to include in a low-carb diet for diabetics?

Red onions are low in carbs, so they can be used generously to enhance flavor in meals without risking significant blood sugar spikes.

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