Seven Benefits of Raw and Cooked Onions
Onion has benefits such as lowering blood sugar and preventing cancer, but its consumption also requires care
Edited and resized image by Burhan Rexhepi is available on Unsplash
The onion is the bulb of the plants known scientifically as Allium strain. Onions are cultivated all over the world and provide many health benefits, mainly due to the presence of antioxidants and sulfur-containing compounds.
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Usually used as a seasoning or accompaniment, onion is an essential food in Brazilian cuisine and can be eaten roasted, boiled, grilled, fried (the famous breaded onion!), sautéed, powdered or raw, in salads.
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These roots can vary in size, shape and color, but the most common types of onions are white, yellow and purple. Onion flavor also fluctuates - from light and sweet to sharp and spicy, depending on the variety and season.
Nutritional properties of raw onion
Raw onions have only 40 calories for every 100 grams and are 89% water, 1.7% fiber and small amounts of protein and fat.Every 100 grams of onion have: | |
|---|---|
| calories | 40 |
| Water | 89 % |
| Protein | 1.1 g |
| Carbohydrates | 9.3 g |
| Sugar | 4.2 g |
| Fiber | 1.7 g |
| Total fat | 0.1 g |
| saturated | 0.04g |
| Monounsaturated | 0.01 g |
| Polyunsaturated | 0.02 g |
| Omega 3 | 0 g |
| omega-6 | 0.01 g |
benefits of onion
- Helpful hints: cut onion without tears
1. Fiber source
Onion is a great source of fiber, which accounts for about 0.9 to 2.6% of its fresh weight, depending on the type of onion.
They are rich in healthy soluble fibers, called fructans, also known as prebiotic fibers, as they serve as a food subsidy for bacteria that are beneficial to the body.
The consumption of these soluble fibers leads to the formation of short-chain fatty acids, such as butyrate, which can improve colon health, reduce inflammation and reduce the risk of colon cancer (see studies on this: 1, 2, 3 ).
However, fructans are also known as Fodmaps (oligo-, di-, monosaccharides and fermentable polyols), which some people cannot digest. Those Fodmaps can cause unpleasant digestive symptoms in sensitive individuals such as those suffering from irritable bowel syndrome (IBS) (see studies on this here: 4, 5, 6).
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2. Source of vitamins and minerals
Onion is also a source of vitamins and minerals such as:- Vitamin C: antioxidant vitamin that is necessary for immune function and maintenance of skin and hair;
- Folate (B9): a water-soluble B vitamin that is essential for cell growth and metabolism and is especially important for pregnant women;
- Vitamin B6: found in most foods, it is important in the formation of red blood cells;
- Potassium: an essential mineral that can have blood pressure lowering effects and is important for heart health.
3. Rich in healthy compounds
Onions are among the main sources of flavonoids, especially quercetin (see studies on this here: 7, 8, 9). In addition, they are also rich in:- Anthocyanins: Found only in red or purple onions, anthocyanins are powerful antioxidants and pigments that give the onion its reddish color;
- Quercetin: an antioxidant flavonoid that can lower blood pressure and improve heart health (see related studies here: 10, 11);
- Sulfur compounds: mainly sulfides and polysulfides, which can have protective effects against cancer (see studies on this here: 12, 13, 14);
- Thiosulfinates: sulfur-containing compounds that can inhibit the growth of harmful microorganisms and prevent blood clots from forming (see related studies here: 15, 16).
Red onion and yellow onion are the richest in antioxidants. Yellow onions can contain nearly 11 times more antioxidants than white onions. However, cooking can significantly reduce your amount of antioxidants, according to a study.
The antioxidant properties of onion reduce inflammation and the growth of harmful microorganisms (see studies on this here: 15, 16, 17, 18, 19).
4. Antimicrobial effects
There are many micro-organisms in the environment as well as inside our bodies and some of them can be harmful.
Two studies concluded that onion extracts and essential oils are able to reduce the growth of some of these harmful organisms, such as bacteria and yeast.
5. Helps reduce blood sugar
Diabetes is a common disease, mainly characterized by high blood sugar levels. Three animal studies have shown that onions can lower blood sugar levels (see studies on this here: 20, 21, 22).
Another study conducted on diabetic humans concluded that 100 grams of raw onion a day leads to a significant reduction in blood sugar levels.
6. Good for the bones
Many women suffer from osteoporosis, especially after menopause. Three animal studies have shown that onions have protective effects against bone deterioration and may even increase bone mass (see studies on this here: 23, 24, 25).
Another study of women over 50 concluded that regular onion consumption is linked to increased bone density. A third controlled study found that eating selected fruits, herbs and vegetables, including onions, can reduce bone loss in postmenopausal women.
7. Prevents cancer
Cancer is one of the main causes of death in the world, being characterized by the uncontrolled growth of cells in the body. Observational studies have linked increased consumption of onions to reduced risk of several types of cancer, including stomach, breast, colon and prostate cancer (see the related studies here: 26, 27, 28, 50, 51, 52).
care when consuming onion
1. Onion intolerance and allergy
Onion allergy is relatively rare, but raw onion intolerance is quite common. Symptoms of raw onion intolerance include digestive discomfort such as upset stomach, heartburn, and gas.
Some people may experience allergic reactions just from contact with onions, regardless of whether they are allergic to the onions they eat.
2. Eye and mouth irritation
The most common problem in preparing and cutting onions is eye irritation and the production of tears. That's because when an onion is cut, its cells release a gas called tear factor (LF). This gas causes a burning sensation, followed by tears that are produced to clean the eyes.
Leaving the root end intact while cutting can reduce irritation as the base of the onion has a higher concentration of these substances than the bulb. Cutting onions underwater or under running water can also prevent the gas from dissolving into the air.
The tear factor (LF) is also responsible for the burning sensation in the mouth when the onion is eaten raw. This feeling is reduced or eliminated by cooking, but it also decreases the amount of antioxidants.
3. Danger to pets
While onions are a healthy component of human diets, they can be deadly to some animals, including dogs, cats, horses and monkeys. The main culprits are compounds called sulfoxides and sulfides, which can induce a disease called "Heinz body anemia", characterized by damage to the red blood cells, which leads to anemia.
In other words: don't give your pet onions!
How about taking advantage that you are already here and take a look at the video below? He explains how to cut onions the easy way:
