Onions and Diabetes: Surprising Health Benefits

Introduction

How many people would have thought that eating onions could help lower blood sugar levels? It’s true! Onions have a lot more to offer than just adding flavor to our dishes. They have numerous health benefits, especially for people managing diabetes. Let’s dive into the world of onions and see how they can be a game-changer for your health.

Historical use of onions

Ancient civilizations used onions to treat mouth sores, headaches, and heart disease. Our ancestors were onto something because onions pack a powerful punch when it comes to health benefits.

Nutritional benefits of onions

Onions are like little nutritional powerhouses. They’re packed with vitamin C, which boosts your immune system, helps your body produce collagen (great for skin and healing wounds), and aids in absorbing iron.

Onions and Heart Health

Onions are fantastic for your heart. They contain antioxidants and anti-inflammatories that lower triglycerides and reduce cholesterol levels. Red onions are especially rich in anthocyanins, which are great for reducing the risk of heart disease.

Onions and blood pressure

A study found that eating 3.5 ounces of red onion reduced fasting blood sugar levels. Scientific studies have shown that onions could potentially help control blood sugar and reduce body fat. This could significantly aid cholesterol management, which is crucial for diabetics.

Diabetic-Friendly Recipes

French Onion Soup

Here’s a delicious, diabetes-friendly version of French Onion Soup. It’s just as tasty as the classic recipe but healthier!

Ingredients:

• ½ cup Smart Balance Light Omega-3 buttery spread
• 1 tbsp olive oil
• 4 cups thinly sliced Vidalia onions
• ¼ tsp dried thyme
• ½ tsp garlic powder
• 1 tbsp sherry cooking wine
• 32 ounces low sodium beef broth
• ½ cup water
• 4 slices of Swiss cheese
• 4 slices Provolone cheese
• ¼ cup grated Parmesan cheese

Directions:

1. Melt the Smart Balance in a Dutch oven and add the olive oil.
2. Place the sliced onions in the Dutch oven and sauté for 20 minutes, stirring frequently.
3. Add the garlic powder, thyme, and cooking sherry, then the beef broth.
4. Cover and cook for 15 minutes.
5. When ready to serve, divide between 4 bowls.
6. Sprinkle each bowl with Parmesan, then lay one slice of each cheese on top.
7. Microwave to melt the cheese completely.

Fried Onion Rings

Here’s a healthier version of fried onion rings, perfect for holiday dishes like green bean casserole.

Ingredients:

• Nonstick cooking spray
• ¼ cup refrigerated egg product
• 2 tbsp buttermilk
• ¾ cup Panko bread crumbs
• ¼ tsp Cajun seasoning
• 1 large Vidalia onion, cut into ¼ inch slices

Directions:

1. Preheat the oven to 450°F and lightly spray a cooking sheet.
2. Combine the egg and buttermilk in a shallow dish.
3. In a small bowl, combine the seasoning and Panko bread crumbs.
4. Dip the onion slices in the egg mixture, then the Panko mixture.
5. Place the onion slices on the cookie tray.
6. Bake for 12 to 15 minutes or until golden brown.

Practical Advice

If you have diabetes, it’s important to consult with a physician or registered dietitian before making significant changes to your diet. They can provide personalized advice and ensure you’re making the best choices for your health.

Also Read:

• Top 3 Low-Carb Alternatives to Grits for Diabetics
• Diabetes: Types, Symptoms and Treatment
• Best Diabetic-Friendly Tuna Recipes

Conclusion

Onions offer incredible health benefits, especially for people with diabetes. From lowering blood sugar levels to boosting heart health, these versatile veggies are a great addition to any diet