I’m a vegetable that is available year round, low in calories, low in carbohydrate, and I’m frequently used as a seasoning? I’m nutrient packed, containing fiber, vitamin C, vitamin B6, folate, manganese and potassium. Part of my versatility is that I come in a variety of types and sizes. I can be green, yellow, white or red, sweet or a little pungent, and tiny like a pearl or big as a softball. I can be eaten raw, sautéed, roasted, grilled (grilled is REALLY good), steamed, baked, or boiled. And, you may find me in any dish.
If you guessed that I’m the vegetable that will make you cry – onions – you are correct. And, there is more good news. Onions are an easy companion to your breakfast, lunch or dinner plate for healthy eating with diabetes. Each medium slice has only 6 calories and 1 gram of carbohydrate! In addition to having the calorie/carbohydrate bang for your bite, onions also have impressive health benefits.
Onions contain quercetin, a powerful antioxidant plant compound which helps with heart and respiratory health. Onions also contain sulfur compounds – allicin – which have been shown to help fight cancer. One showed that red onions eaten raw lowered cholesterol in women who have polycystic ovarian syndrome (PCOS), and quercetin showed the highest antioxidant properties in lab studies measuring capacity to prevent oxidation of LDL (“bad”) cholesterol.
Next meal, add a punch of flavor to your plate by adding this low calorie, low carb, nutrient rich vegetable. It’s worth the tears.