Weight gain is a typical problem for many people. Some people get weight because of an unhealthy lifestyle and some due to developing age or other health conditions. The fat build-up around the abdomen increases the size. If you get more extra fat around the waist and belly, then calorie counting may not be sufficient.
Onions work effectively for improving weight loss. Onion consist of flavonoid such as quercetin, which can help in preventing fat build-up and promote metabolism. Onion can be useful and beneficial for daily diet.
However, there are many foods that we grow and do not know about effective benefits. The foods we use in everyday life are an essential part of health, and they also beneficial for weight loss. Likewise, onion is one of them to provide effective weight loss benefits when you use it in the right way.
Most people from different cultures use onion in almost every dish and not aware of the possible benefit of this strong vegetable for weight loss. Onions hold a good amount of soluble fiber, which makes it a great prebiotic food. It supports gut health and works on lowering belly fat and weight loss. You can eat it uncooked or cook it to get many benefits.
Onions: Nutrition facts
Table of Contents
Raw onions provide low calories, only 40 calories per 100gm (3.5 ounces). With fresh weight, they have 89% water, 1.7% fiber, and 9% carbs with a small amount of fat and protein.
The primary nutrients in 100 gm (3.5 ounces) raw onion are(Source):
- Calories: 40
- Water: 89%
- Carbs: 9.3 grams
- Fiber: 1.7 grams
- Protein: 1.1 grams
- Sugar: 4.2 grams
- Fat: 0.1 grams
Carbohydrates are available up to 9-10% in both cooked and raw onions. They hold simple sugar such as fructose, glucose, fiber, and sucrose. A 100gm portion consists of 9.3 gm of carbs and 1.7 gm of fiber. Therefore, you will have 7.6 gm total digestible carbs.
Onions are a simple source of fiber, which has 0.9 to 2.6% of fresh weight, depending on the onion type.
They also hold rich soluble fibers named as fructans. Onions are counted as dietary sources of fructans. (Source, 3). Fructans are a type of prebiotic fibers, which feed the healthy gut bacteria. As a result, it will assist in the formation of short-chain fatty acids, such as butyrate, which helps to improve colon and lower the inflammation. It also prevents colon cancer risk. (4, 5Trusted Source, 6Trusted Source).
However, fructans are held FODMAPs, which may cause terrible stomach-related side effects in sensitive people. For example, those with IBS-irritable bowel syndrome.
Vitamins and minerals
Onion holds a decent quantity of many minerals and vitamins including:
- Vitamin C: An essential antioxidant, this vitamin is required for immune function and preservation of skin and hair (10Trusted Source, 11Trusted Source, 12Trusted Source).
- Folate (B9): It is a water-soluble vitamin B, folate is necessary for cell growth, and metabolism and very necessary for pregnant women (13Trusted Source).
- Vitamin B6: Available in most foods, this vitamin helps in red blood cell formation.
- Potassium: This primary mineral reduces blood pressure effects and it is essential for heart health (14Trusted Source, 15Trusted Source).
Effective Ways to Use Onion for Weight Loss
- 1 fresh white onion
- 3 Cups Water
- Take off the outer skin of the onion and slice it.
- Include one cup of water in a saucepan and let it come to a boil.
- After 4-minutes, turn off the flame and keep this in a blender and prepare a good blend and add 2-more cups of water.
- Now add the onion juice into a glass and consume it.
Drink this onion juice two times every day.
What do you need?
• Onion - 4-5
• Tomato juice or orange juice Using the juicer make onion juice and combine with tomato or orange juice to limit the strong taste. It is a strong juice, which provides high quercetin in the body than the other foods.
- 4-5 Red large onions (peeled and chopped)
- 1 cup chopped tomato
- 1 cup shredded cabbage
- 3 cup chicken or vegetable stock
- 3 cloves of minced garlic
- ½ inch ginger root (grated)
- ¼ tsp black pepper
- 1 tsp olive oil
- Salt to taste
- A few of cilantro to garnish
How To Prepare?
- Take a soup pan and add olive oil.
- Include garlic and ginger and saute it for 2-minutes.
- Include red onions and vegetables. Keep mixing and cook it for 3o seconds.
- Add chicken or vegetable stock.
- Include salt and black pepper. Stir it and cover. Let it cook for 10-15 minutes.
- Take out the soup in a bowl and garnish with cilantro.
- 1 Red onion medium-sized and sliced
- 1 lime wedge
- A pinch of salt (pink Himalayan)
How To Prepare?
- Slice and toss the raw onion into a bowl.
- Squeeze the lemon juice over the onion slices.
- Sprinkle some pink Himalayan salt.
- Consume it as a side in your lunch or dinner.
- One-quart water
- Include the entire onion with outer cover into a blender and make a fine paste.
- In boiling water, add the onion blend and let it sit for 15 minutes.
- Strain the pulp and pour it in a container. Consume it hot or cold.
- You can also include parsley in the blend for taste.
How Onion Benefit for Weight loss?
An unhealthy lifestyle is the main cause of extra weight accumulation. Lack of exercise, bad eating habits, hormonal imbalance, medical problems may add up more weight. Using onion is a healthy way of lowering weight and fat from your body. It helps to increase your metabolic rate, digestion, and food absorption in the cells. Onion provides rich antioxidants that stop the oxidative damage and boost metabolism.
Onion also has anti-inflammatory properties, which prevent the weight gain caused by inflammation. The enzymes present in onions helps to mobilize the fat.
Other benefits of Onion?
Onions are nutrient-dense, meaning they have low calories but provide high minerals and vitamins. A medium onion provides 44 calories but provides a good amount of minerals, fiber, and vitamins.
The vegetable onion has specifically high in vitamin C, a nutrient helps to manage immune health, repair tissue, collagen production, and iron absorption.
The presence of vitamin C in onion, act as strong antioxidants for weight loss in the body. It also protects your cells against the molecule’s damage called free radicals.
Onions also contain rich vitamin B such as pyridoxine (B6) and folate (B9), which is essential for metabolism, nerve function, and red blood cell production. Onions are also a good source of potassium, which is an essential mineral for weight loss.
Heart Health Benefit
Onion consist of rich syntheses and antioxidants that help to combat inflammation and drop the triglycerides and bad cholesterol levels. As a result, it reduces the risk of heart problems. They also include anti-inflammation qualities, which help to lower the high blood pressure and prevent blood clots.
Quercetin is a flavonoid cell reinforcement that is profoundly accumulated in onions. Since it’s a powerful anti-inflammatory, it might help to decline coronary illness chance elements, for example, hypertension.
An examination in 70 overweight individuals with hypertension found that a portion of 162 mg for each day of quercetin-rich onion remove fundamentally reduced systolic circulatory strain by 3–6 mmHg contrasted with a placebo. (Sources).
Onion also has shown to lower cholesterol levels. According to a study of 54 women with (PCOS), polycystic ovarian syndrome discovered that easing a large amount of raw red onion every day for 8-weeks lower the total and bad cholesterol in the compared group (40-50 grams for overweight and 50-60 gm for obese) (Source).
Antioxidants are synthesized, which lower the oxidation and cellular damage. These antioxidants in onion prevent diabetes, cancer, and heart problems.
Onions are the best source of antioxidants. It consists of 25 different flavonoid antioxidants. Red onions consist of anthocyanins, which is a particular plant pigment present in flavonoids with deep color.
Most of the population discovered that individuals who consume more foods containing anthocyanins have a lowered risk of heart disease.
For example, an analysis in 43,880 men demonstrated that constant consumption as high as 613 mg for every day of anthocyanins was connected to a 14% lower exposure of nonfatal coronary failures (Source).
According to similar research in 93,600 women noted that those with more consumption anthocyanin-rich foods were found a 32% reduction in the risk of heart attack than women with reduced consumption(Source).
Additionally, anthocyanins also help protect against diabetes and different type of cancer.
Onion Prevent Osteoporosis
Onion also prevents bone problems like osteoporosis, which is a bone-thinning problem with aging. Many factors affect bone health, such as medical condition, smoking, alcohol, and weight-bearing exercise.
According to swiss research, the white onion compound lowers bone breakdown in the rat study. The compound is not magnesium, calcium, or vitamin D, which are essential bone mineral, but onion provides GPCS (gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine-sulfoxide).
Researchers from the University of Bern-in-Switzerland took care of dehydrated white onion flakes (or clusters produced using onion chips) to youthful male rats. The rat additionally got infusions of a synthetic that imprints bone misfortune. In light of levels of that substance in the rats’ pee, the onion-eating rats lost less bone.
Next, the research went on bone cells of rats. Then, these cells were exposed to parathyroid hormone, which raises the bone breakdown. After, that few of the cells were treated from onion extract.
GPCS was the main onion synthesis that checked bone loss, states the analysts. They need to test GPCS further and look for any related compounds.
The polyphenols content present in onion work as antioxidants and protect your body against free radicals, stated by a dietitian Anne Mauney from Washington D.C. It also removes free radicals and promotes the immune system. According to the University-of-Maryland-Center, the quercetin present in onions helps to lower allergic reactions by limiting the body from histamines production, which can cause sneeze, itch, watery eyes, and other allergic reactions.
The presence of fiber in onions helps to promote digestion and keep it regular. Additionally, onions consist of a particular soluble fiber described as oligofructose, which boosts good bacteria in intestines.
According to the study of 2005 in clinical gastroenterology-and-Hepatology discovered that oligofructose help to treat and prevent diarrhea. The presence of phytochemicals in onion prevent free radical damage and lower the risk of gastric ulcers stated by National-Onion-Association.
Regulating Blood Sugar
The chromium present in onion helps to lower blood sugar. It also has sulfur that helps to manage high blood sugar by inducing raised insulin. According to the study of 2010 from the journal of Environmental-Health-Insights found that onion might help to diabetics. People with type 1 and 2 have reduced glucose levels for 4-hours.
Easy to Include in Diet
Onions are the best staple food of the kitchen across the world. They provide amazing flavor to tasty dishes and used as raw or cooked. Onion consumption helps to promote fiber, minerals, and vitamins.
Here are some easy ways to add onion in the diet.
- Add raw onions to enhance the flavor of guacamole recipes.
- Include caramelized onions in savory baked goods.
- Mix cooked onions with other vegetables for side dishes.
- Try to include cooked onions with egg recipes, such as quiches, omelets, and frittatas.
- Do toppings for chicken, meat, and tofu.
- Include thin slices of red onions in salads.
- Prepare fiber-rich salad using chopped onions, chickpeas, and red peppers.
- Include garlic and onion as a base for soups or stocks.
- Include onions into stir-fry dishes.
- Do toppings for fajitas, tacos, and Mexican recipes.
- Create homemade salsa using tomatoes, onions, and fresh cilantro.
- Make onion and vegetable soup.
- Include onions in chili recipes to enhance flavor.
- Combine raw onions with vinegar, fresh herbs, and olive oil for delicious salad dressing.
Other plant compounds
The most plentiful plant syntheses in onions are:
This only available in purple or red onions. It is a strong antioxidant and pigment, which provide onion a reddish color.
These sulfur-containing syntheses may hinder the increase of harmful microorganisms and stop blood clots formation (24Trusted Source).
Yellow and red onions are the best source of antioxidants, then other onion types.
Onion Benefit Eye Health
Onion is a good source of vitamin B, which lower the deficiency and prevent pink eyes. The content of vitamin C in onion works as a strong antioxidant and lower the eye inflammation. It also prevents cataract formation and reduces age-linked macular degeneration.
Onions are the best source of the sulfur compound. These compounds may irritate the tear ducts and make you cry. It may also clean the eye cornea.
Onion also has glutathione, which is a sulfur-rich protein. It is the best antioxidant for eye lenses. It also improves eye conditions like macular degeneration, cataracts, and glaucoma.
Onion also contains phytochemicals, such as quercetin, which relieve eye inflammation and irritation. It also prevents dry eyes and activates tear glands.
Onion Prevent Blood Clots
Onion helps prevent blood clots related to heart attacks and strokes. The natural compound rutin present in onion repels the clots in thrombotic mice. It can treat the clots from arteries and veins mentioned by US researchers.
Benefits Brain Functions
Onions contain natural flavonoids such as fisetin, which helps to promote long term memory. Red onion is good than the yellow and white onion. Onion also has quercetin and anthocyanin, which helps to improve your concentration. According to the research of Hokkaido-Tokai-University from Japan, confirmed that sulfur present in onion improves memory healthy by stimulating the hippocampus. The hippocampus is an essential component of the brain linked to the limbic system and spatial navigation for memory power.
Onion Benefit for Skin
As onions are rich in minerals, vitamins, and antioxidants, they also benefit skin during weight loss. Often weight loss cause loses skin, so it is important to keep in mind to nourish your skin during the diet. Onion helps to tighten your skin and make it appear gorgeous.
- Protects from The Sun
- Purify Blood
- Heals Acne and Scars
- Nourishes Skin
- Prevent Aging
- Remove Patches, Spots, And Pigmentation
- Brighter Skin
- Lighter Complexion
How Onion Help Weight Loss?
As onion contains more antioxidants like quercetin, it helps to boost energy and burn excess calories in the body while lowering inflammation, stated in the 2008 study by Laura K.Stewart, a lead author of the Journal – Metabolism. However, more deep research required before giving firm conclusions.
Gain Flavor, Not Calories
Adding onion in your dishes enhance the flavor but not the more calories. Including onion with garlic is a very tasty way to get the flavor.
Do Onions Hold a High Carb Count?
Onions are normally viewed as genuinely low in carbohydrates. They provide 2-6% of your everyday value for starches in every 100 grams (3.5 ounces) in case you’re keeping a standard 2,000-calorie diet. Even though this is not exactly the sum in numerous different vegetables, for example, butternut squash and beets, onions may not be seen as a low-carb vegetable for somebody on a low-carbohydrate diet.
Onions Consumption On Low-Carb Diets
As onions are different from other vegetables, it also calculated for net carb differently in every type of onion. A low carb diet needs to consume lower than 20 net carbs per day or 100 net carbs in a day. There are not any low carb vegetables containing zero net carbs, but many of the plant-based foods contain lower than 1-gm of net carb in every serving and lower as 0.1 gm. Generally, low carb vegetables consist of lower than 6-net carbs in every serving.
Spring onion is considered as low carb diet for weight loss, as they provide 7.3 gm of carbohydrates, from which 2.6 is fiber, which means they provide 4.7 gm of net carb per 100gm.
While onions are the most helpful and healthy alternative for weight loss diet, make sure to get essential nutrients. The 2010 Dietary Guidelines confirm that onions come into the other vegetable group, and you need 2 1/2 to 3 1/2 cups of vegetables from this group every week. However, vegetables from the green, red, starchy, orange, and beans or peas group. Eat grains, proteins, sound oils, foods grown from the ground calorie dairy items, alongside the onions you remember for your eating routine.
How To Avoid Side Effect Of Eating Onions?
Prevent Onion Breath
After consuming raw onion or other recipe consists of many onions may have an odor in your mouth. You can chew 2-3 mint leaves or peppermint gum to prevent onion breath. You can also brush your teeth or use mouthwash.
Why Skip Sprouted Onions?
The consistency and taste of sprouted onions may be different. Also, sprouted onion tends to get inedible.
How To Avoid Crying While Onion Cuttings?
While cutting an onion, light a candle. You can also wear a swimming goggle to avoid tears due to onion.
Prevent Onion Smell In Hands
When you are on an onion diet for weight loss, you may multiple times need to touch the onion, which leaves smell in your hands. There is some way to prevent the onion smell, such as wash hands and rub fingers to spoon back.