Glycemic Index of Onions, Cooked, No Added Fat

Onions are a versatile vegetable that can enhance the flavor of almost any dish. When it comes to cooked onions without added fat, they not only deliver a delicious taste but also offer a favorable glycemic profile. Let’s explore their glycemic impact and nutritional benefits.

Glycemic Information

• Glycemic Index (GI): 32
• Glycemic Load (GL): 2.88
• Category: Low GI (Under 55)

With a glycemic index of 32, cooked onions fall into the low GI category, making them a suitable choice for individuals monitoring their blood sugar levels. The glycemic load of 2.88 further confirms that cooked onions have minimal impact on blood glucose when consumed in typical serving sizes.

Nutritional Profile

Serving Size: 100g

• Calories: 47
• Protein: 1.29g
• Fat: 0.12g
• Carbohydrates: 11g
• Fiber: 2g
• Sugar: 4.97g
• Net Carbs: 9g

Health Benefits of Cooked Onions

Cooked onions are not only low in glycemic impact but also offer numerous health benefits:

• Rich in Antioxidants: Onions contain flavonoids and sulfur compounds that have antioxidant properties
• Heart Health: Regular consumption may help improve cardiovascular health
• Anti-inflammatory Properties: The compounds in onions can help reduce inflammation
• Low in Calories: At just 47 calories per 100g serving, they’re a great addition to weight management diets
• Good Source of Fiber: The 2g of fiber helps with digestion and contributes to feelings of fullness

Incorporating Cooked Onions into Your Diet

Due to their low glycemic impact, cooked onions can be an excellent addition to a blood sugar-friendly diet. Here are some ways to enjoy them:

• Add to soups and stews for flavor enhancement
• Include in vegetable stir-fries
• Mix into omelets or egg dishes
• Use as a savory base for sauces
• Incorporate into grain bowls or salads

Bottom Line

Cooked onions without added fat are a nutritious, low-glycemic food that can enhance both the flavor and nutritional profile of your meals. With a GI of 32 and a GL of 2.88, they’re an excellent choice for people with diabetes or those following a low-glycemic diet. Their modest calorie content and beneficial nutrients make them a valuable addition to a balanced eating plan.

Remember that cooking methods matter – preparing onions without added fat helps maintain their low-calorie status and prevents unnecessary increases in their glycemic impact.