Onions

Mar 1, 2017
3 min read

Before I begin this blog post, I just wanted to explain my absence since my last post as it has been about two and a half months. I found myself very busy with the holiday season, and most recently my dietetic internship applications. The next big step in my career path is to obtain an accredited dietetic internship which if passed would allow me to be eligible to take the registered dietitian exam. The applications were quite extensive and stressful and I found myself feeling guilty if I pursued any leisure time activity other than the applications. As the applications are now submitted and I have more time on my hands, I hope to continue writing in this blog on a more regular basis. Now let's get to the good stuff....

Personally, I feel as if onions are underrated. We cook with them; batter and fry them; use them as an additive on our favorite sandwiches and burgers; but what many of us don't know is that onions are actually very healthy for us. Take a look at the nutrition information displayed below for one large onion. As far as nutrients go there's not much that stands out, but its the health benefits of merely eating onions that make them good for our health.

Blood Sugar Effect:

For those of us with type 2 diabetes, pre-diabetes, or a family history of diabetes eating onions should be of utmost important to you. Why? Well onions are a rich source of a phytonutrient called allyl propyl disulfide which promotes healthy blood sugar balance. Insulin, which is also classified as a disulfide is inactivated in certain places in the liver. Allyl propyl disulfide competes with insulin to inhabit these sites in the liver which increases the amount of insulin available to aid the transport of blood sugars into body cells. This in turn lowers blood sugar levels within the body.

In addition to allyl propyl disulfide, onions are an excellent source of the mineral chromium (24.80ug [21% DV] in 1 cup chopped raw onions). Chromium is a mineral component in a molecule called glucose tolerance factor which helps body cells respond to insulin in the right ways. The correct response to insulin by body cells lowers blood sugar levels and decreases the risk of type 2 diabetes.

Heart Health:

Onions contain many sulfur compounds including chromium, folate, and vitamin B6. These nutrients have been shown to lower cholesterol levels, as well as blood pressure levels which both help lower the risk of atherosclerosis (hardening of arteries), heart disease, heart attack, and stroke.

Quercetin:

In addition to the numerous health promoting substances onions also contain the flavonoid known as quercetin. Quercetin has numerous positive effects within the body including the prevention of blood clots which aids in the prevention against heart disease. Furthermore, studies have shown quercetin to inhibit the growth of tumors and to protect cells from (carcinogens) cancer-causing substances.

Anti-inflammatory Effects:

Onions contain substances capable of blocking prostaglandins and thromboxanes which generate an inflammatory response within the body. This helps to reduce the symptoms commonly experienced by individuals with osteoarthritis, asthma, and rheumatoid arthritis. Unknown to many, nasal congestion usually experienced with the common cold is also an inflammatory response. Consuming onions raw, in soups or other dishes may aid in relief from nasal congestion.

If you have any questions or comments please feel free to contact me here. And remember, next time you eat something with onions, they give much more than just flavor!

References:

1. United States Department of Agriculture. Nutrient database, onions, raw. United States Department of Agriculture Website. https://ndb.nal.usda.gov/ndb/foods/show/3030?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=onions&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing=.

2. Matelijan, G. The world's healthiest foods. 1st ed. Seattle, Washington: GMF Publishing; 2007.

3. Parragon, Inc. 100 best health foods. 1st ed. New York, New York: Parragon Books; 2015.