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https://www.bluecircle.foundation/food/yellow-onions
Yellow onions
CARBS
10g
PROTEINS
1.1g
FATS
0.1g
Yellow onions are a low-carb vegetable suitable for a diabetes management diet, offering flavor without significantly impacting blood glucose levels.
Quantity: 100g
Glycemic Index: 10
Glycemic Load: 1
Fiber: 1.7g
Key Nutrients: Vitamin C, Vitamin B6, Folate
Health Impact: Minimal impact on blood sugar due to low carbohydrate content and low glycemic index.
💉 Suggested Bolus
Typically does not require insulin adjustment due to low glycemic load.
🍽️ 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.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and low in carbs, helping to stabilize blood sugar levels when paired with onions.
- Beef stir-fry – Lean beef provides protein and iron, which can be beneficial for overall health when combined with low-carb vegetables like onions.
🥄 Smart Substitutes
- Green onions – Lower carbohydrate content and milder flavor, reducing overall carb intake.
- Chives – Even lower in carbs and can be used in larger quantities without significantly impacting blood sugar levels.
- Red onions – Similar carb content but with higher antioxidant levels, potentially offering better health benefits.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as onions have a low glycemic index.
- 30–60 min: Slight increase in blood sugar could occur depending on the quantity consumed.
- 2–3 hr: Blood sugar levels should remain relatively stable, with no significant spikes.
“Many in the low-carb diabetes community find that incorporating onions into their meals adds flavor without significantly impacting blood sugar levels, as long as portions are controlled.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Use sparingly as a flavor enhancer in dishes.
🤔 FAQs about Yellow onions
How do onions affect blood sugar in people with diabetes?
Onions have a low glycemic index, which means they cause a slower, smaller rise in blood sugar levels.
Can I eat onions raw or should they be cooked for better blood sugar control?
Both raw and cooked onions have a low impact on blood sugar, but cooking may enhance their flavor and digestibility without increasing carb content significantly.
Have a question about Yellow onions or any other topic related to diabetes?
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