Onions, green, cooked

Onions, Green, Cooked: A Low Glycemic Index Vegetable

Green onions, also known as scallions or spring onions, are not only a flavorful addition to various dishes but also a nutritious vegetable with a low glycemic impact. Let’s explore the glycemic properties and nutritional benefits of cooked green onions.

Glycemic Index and Glycemic Load

Green onions have a Glycemic Index (GI) of 32, which places them in the low GI category. Foods with a GI below 55 are considered low glycemic foods that cause a slower, more gradual rise in blood sugar levels.

The Glycemic Load (GL) of cooked green onions is only 1.72 per 100g serving. This extremely low GL indicates that green onions have minimal impact on blood glucose levels, making them an excellent choice for those managing blood sugar levels, including people with diabetes or those following a low-glycemic diet.

Nutritional Profile of Cooked Green Onions (100g serving)

• Calories: 63 kcal
• Protein: 2.09g
• Fat: 3.21g
• Total Carbohydrates: 8.37g
• Dietary Fiber: 3g
• Sugars: 2.66g
• Net Carbs: 5.37g

Health Benefits of Green Onions

Green onions offer several health benefits beyond their favorable glycemic profile:

• Rich in Fiber: With 3g of fiber per 100g serving, green onions contribute to digestive health and help maintain steady blood sugar levels.
• Low in Calories: At only 63 calories per 100g serving, they make an excellent addition to weight management diets.
• Moderate Protein Content: The 2.09g of protein contributes to your daily protein needs.
• Low Net Carbs: With just 5.37g of net carbs, they’re suitable for low-carb dietary approaches.

Incorporating Green Onions in Your Diet

Cooked green onions can be incorporated into your diet in numerous ways:

• Add to stir-fries and sautéed vegetables
• Include in soups and stews
• Mix into omelets or scrambled eggs
• Use as a garnish for dishes like baked potatoes or rice bowls
• Include in stir-fried noodle dishes

Bottom Line

Cooked green onions are a nutritious vegetable with a low glycemic impact, making them an excellent choice for those monitoring their blood sugar levels. Their favorable nutritional profile, including good fiber content and low calorie count, makes them a versatile addition to a healthy diet. Whether you’re managing diabetes, following a weight loss plan, or simply looking to include more low GI foods in your diet, green onions are a flavorful option worth considering.