Key Highlights:

• White onions have a unique nutritional profile and various health benefits.
• These onions are a great source of vitamins, minerals, plant compounds, and fibers.
• Health advantages include blood sugar regulation, improved bone health, and reduced risk of certain cancers.
• Understanding potential downsides and selecting the best white onions for your needs can be essential.
• Incorporating white onions into your diet can be highly beneficial.

Introduction

White onions are a well-liked, handy veggie enjoyed in food all over the planet. Apart from tasting great, knowing their unique nutritional values and health benefits is key to making healthy food choices. This blog will guide you to know all about white onions. You’ll learn about their carbs, fibers, vitamins, minerals, and other plant compounds. You’ll get to know their health gains, possible drawbacks, as well as how to pick, prep, and store them. Lastly, we’ll introduce you to other onion types you might like too.

White Onion Nutrition

Ever wondered what makes white onions good for your health? This section dives into the many nutrients in white onions. We’ll look at their carbs, fibers, vitamins, minerals, and other healthy plant parts. We’ll also compare it with other onion types to help guide your food choices.

White onions are packed with unique nutrients you need for a healthy diet. Let’s look at the key details:

1. Carbohydrates

Onions use carbs as their primary energy source. This comes mostly from simple sugars like glucose, fructose, and sucrose. Interestingly, the carbs in white onions don’t greatly affect blood sugar thanks to their low glycemic index.

2. Fibers

Fibers are vital parts of white onions that aid digestion. Fructans, the main type of soluble fiber in onions, feed helpful gut bacteria. This leads to short-chain fatty acids that promote colon health, reduce inflammation, and could even cut colon cancer risks.

3. Vitamins and Minerals

White onions come packed with several important vitamins and minerals including:

• Vitamin C: This acts as an antioxidant for immunity, skin, and hair health.
• Folate (B9): This B vitamin is critical for cell growth, metabolism, and is very crucial for pregnant women.
• Vitamin B6: Found in many different foods, this improves the formation of red blood cells.
• Potassium: A vital mineral that upholds heart health and can lower blood pressure.

4. Other Plant Compounds

Besides the above nutrients, did you know that white onions are full of good plant compounds like flavonoids and sulfur compounds? These compounds offer various health benefits such as lowering cancer risks, stabilizing blood sugar, and boosting bone health.

Let’s look at the key nutritional details in the table below:

From my experience I may say that onions might not only enhance the overall flavour profile of dishes but also offer a valuable source of antioxidants, promoting cell and tissue health. When it comes to flavour, white onions might often exhibit a more subtle and milder profile compared to their counterparts, making them a versatile choice for a variety of culinary creations.

Dr. Siddharth Gupta, MD

Health Benefits of White Onions

White onions promise several health benefits, making them smart to include in a balanced diet. Let’s go deeper into the key health gains from eating them:

1. For Blood Sugar 

Did you know that white onions have compounds that may help people with diabetes? This makes them useful for type 1 and type 2 diabetes patients.

2. Bone Health

Animal research has shown that white onions protect from bone loss and may heighten bone mass. Eating onions regularly has been tied to stronger bones in older adults, especially postmenopausal women.

3. Reduction of Cancer Risk

White onions are packed with strong sulfur compounds and antioxidants that could fight cancer. Eating onions may reduce the risk of several cancer types, including stomach, breast, colon, and prostate.

4. Antioxidant Properties

Antioxidants in white onions like quercetin guard against cellular damage and potentially prevent chronic diseases. These antioxidant properties help boost your total health and well-being.

Here’s a handy table of these benefits:

Above listed benefits are not proven to treat or prevent any illness. These benefits may help a person already under treatment for a condition to make better dietary choices. Consult a doctor or certified nutrition expert before making dietary changes if you suffer from an acute or chronic illness.

Also Read: Shallots vs Onions: Breaking Down the Differences and Nutritional Value

Potential Downsides and Precautions

While they offer many health benefits, are there disadvantages and precautions to using white onions? Let’s see:

1. Onion Intolerance and Allergy

Onion allergy is rare, but a few may struggle to digest raw onions, causing upset stomach, heartburn, or gas. Some may even have allergic reactions touching onions, even if they’re not allergic to eating them.

2. FODMAPs

Be aware that white onions have a high amount of FODMAPs. These can upset the stomach in sensitive people, including IBS patients. So avoid or limit onions if you’re sensitive to FODMAPs.

3. Eye and Mouth Irritation

Do onions make your eyes burn when you chop them? Do they sting your mouth when eaten raw? These sensations come from volatile compounds released. But don’t worry, you can lower these effects by cutting onions under running water or sharing uncut roots with your friends.

4. Dangerous for Pets

Onions can harm pets like dogs, cats, horses, even monkeys. They contain compounds that can cause Heinz body anemia, a disease that damages animal red blood cells. Keep dishes with onions away from pets to prevent accidental ingestion.

Onion Selection, Preparation, and Storage

Choosing, prepping, and storing white onions just right will maximize their nutritional gains:

Choosing the Best White Onions

When buying white onions, pick firm, heavy onions with no soft spots, damp, or moldy patches. Look for dry, papery skin with no sprouts.

How to Prepare Onions

Got some white onions? Here are a few steps to get them ready:

• Use a sharp knife.
• Cut from top to bottom.
• Toss away the papery skin and any brown outer layers.
• Chop or slice according to your recipe’s directions.

To lessen eye irritation from onions, cut under running water or leave the root end uncut.

How to Cook Onions

White onions can be baked, boiled, grilled, fried, roasted, sautéed or eaten raw. Adjust cooking times and methods to get your dish’s ideal flavor and texture.

How to Store Onions

Unpeeled white onions should be kept in a cool, dark, dry area away from heat. After cutting, wrap the leftover in plastic wrap or put it in an airtight container in the fridge. You can also freeze cut onions for future use.

Here’s a quick glance at these tips:

Let me tell you an interesting fact about white onions! They may offer a noteworthy advantage for those mindful of their calorie intake. With only 36 calories per 100 grams, white onions might present themselves as an excellent choice for weight-conscious individuals.

Dr. Rajeev Singh, BAMS

Alternative Onion Varieties

Feel like trying out other onions? Here are some options:

1. Yellow Onions

These onions taste stronger than white onions. They work well in various cooked meals like soups, sauces, and stews.

2. Red Onions

Red onions are great for raw dishes like salads and salsas due to their milder taste and vibrant color. Try grilling or roasting them for a sweet twist.

3. Green Onions and Scallions

These onions, famous for their bright green tops, are subtly flavored. They’re often used raw or quickly cooked in diverse meals.

The table sums it up:

Conclusion

White onions, boasting unique nutrients and many health benefits, enrich a balanced diet. By understanding their nutritional make-up, possible downsides and the best ways to use them, you are able to make well-informed decision regarding their inclusion in your meals. Don’t forget to have fun trying out different onion types in your cooking ventures!

Frequently Asked Questions (FAQs)

References:

1. National Center for Biotechnology Information (NCBI). Presence of inulin and oligofructose in the diets of Americans [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10395608
2. ScienceDirect. Review [Internet]. [cited 2023 Aug 11]. Available from: http://www.sciencedirect.com/science/article/pii/S0924224407002282
3. National Center for Biotechnology Information (NCBI). Fiber and prebiotics: mechanisms and health benefits [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23609775
4. National Center for Biotechnology Information (NCBI). [Inulin and derivates as key ingredients in functional foods] [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18524324
5. National Center for Biotechnology Information (NCBI). [Malabsorption of fermentable oligo-, di-, or monosaccharides and polyols (FODMAP) as a common cause of unclear abdominal discomfort] [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24892470
6. National Center for Biotechnology Information (NCBI). The Low FODMAP Diet for Treatment of Irritable Bowel Syndrome and Other Gastrointestinal Disorders [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23935555
7. National Center for Biotechnology Information (NCBI). Dietary modification as a treatment for irritable bowel syndrome [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23293571
8. National Center for Biotechnology Information (NCBI). Role of vitamins D, E and C in immunity and inflammation [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23830380
9. National Center for Biotechnology Information (NCBI). Immune-enhancing role of vitamin C and zinc and effect on clinical conditions [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16373990
10. National Center for Biotechnology Information (NCBI). Vitamin C in dermatology [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23741676
11. National Center for Biotechnology Information (NCBI). Effect of folate intake on health outcomes in pregnancy: a systematic review and meta-analysis on birth weight, placental weight and length of gestation [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22992251
12. National Center for Biotechnology Information (NCBI). Health effects of sodium and potassium in humans [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24345983
13. National Center for Biotechnology Information (NCBI). Potassium and health [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23674806
14. National Center for Biotechnology Information (NCBI). Onions: a source of unique dietary flavonoids [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17997520
15. National Center for Biotechnology Information (NCBI). Flavonoids and antioxidant capacity of Georgia-grown Vidalia onions [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12207471
16. National Center for Biotechnology Information (NCBI). Flavonoids in onion cultivars (Allium cepa L.) [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19019103
17. National Center for Biotechnology Information (NCBI). Antihypertensive effects of the flavonoid quercetin [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19307694
18. National Center for Biotechnology Information (NCBI). Therapeutic potential of quercetin to decrease blood pressure: review of efficacy and mechanisms [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22332099
19. National Center for Biotechnology Information (NCBI). Multitargeted prevention and therapy of cancer by diallyl trisulfide and related Allium vegetable-derived organosulfur compounds [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18579286
20. National Center for Biotechnology Information (NCBI). Modulation of phase II enzymes by organosulfur compounds from allium vegetables in rat tissues [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9882591
21. National Center for Biotechnology Information (NCBI). Antimutagenic activity of organosulfur compounds from Allium is associated with phase II enzyme induction [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/11448651
22. National Center for Biotechnology Information (NCBI). Bioactive S-alk(en)yl cysteine sulfoxide metabolites in the genus Allium: the chemistry of potential therapeutic agents [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16010345
23. National Center for Biotechnology Information (NCBI). Varietal differences in phenolic content and antioxidant and antiproliferative activities of onions [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/15506817
24. National Center for Biotechnology Information (NCBI). Flavonoid content in fresh, home-processed, and light-exposed onions and in dehydrated commercial onion products [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18759442
25. ScienceDirect. Antioxidant and free radical scavenging activities of phenols from onion (<em>Allium cepa</em>) [Internet]. [cited 2023 Aug 11]. Available from: http://www.sciencedirect.com/science/article/pii/S0308814606006005
26. ScienceDirect. Changes in antioxidant activity of dehydrated onion and garlic during storage [Internet]. [cited 2023 Aug 11]. Available from: http://www.sciencedirect.com/science/article/pii/S0963996906000822
27. ScienceDirect. Phenolic profile, antioxidant, anti-inflammatory and cytotoxic activities of small yellow onion (<em>Allium flavum</em> L. subsp. <em>flavum</em>, Alliaceae) [Internet]. [cited 2023 Aug 11]. Available from: http://www.sciencedirect.com/science/article/pii/S0023643813001874
28. National Center for Biotechnology Information (NCBI). The antidiabetic effect of onion and garlic in experimental diabetic rats: meta-analysis [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19627203
29. National Center for Biotechnology Information (NCBI). Biochemical study on the hypoglycemic effects of onion and garlic in alloxan-induced diabetic rats [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/15582196
30. National Center for Biotechnology Information (NCBI). Hypoglycemic effects of Welsh onion in an animal model of diabetes mellitus [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21286406
31. National Center for Biotechnology Information (NCBI). Preliminary Study of the Clinical Hypoglycemic Effects of Allium cepa (Red Onion) in Type 1 and Type 2 Diabetic Patients [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21079693
32. National Center for Biotechnology Information (NCBI). Spice plant Allium cepa: dietary supplement for treatment of type 2 diabetes mellitus [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25194613
33. National Center for Biotechnology Information (NCBI). Functional foods-based diet as a novel dietary approach for management of type 2 diabetes and its complications: A review [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24936248
34. ScienceDirect. Strategies for the prevention and treatment of osteoporosis during early postmenopause [Internet]. [cited 2023 Aug 11]. Available from: http://www.sciencedirect.com/science/article/pii/S0002937805013724
35. ScienceDirect. Review [Internet]. [cited 2023 Aug 11]. Available from: http://www.sciencedirect.com/science/article/pii/S1751721409000372
36. National Center for Biotechnology Information (NCBI). Some vegetables (commonly consumed by humans) efficiently modulate bone metabolism [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/15758507
37. National Center for Biotechnology Information (NCBI). Onion and a mixture of vegetables, salads, and herbs affect bone resorption in the rat by a mechanism independent of their base excess [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12096836
38. National Center for Biotechnology Information (NCBI). Rutin inhibits ovariectomy-induced osteopenia in rats [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/11092407
39. National Center for Biotechnology Information (NCBI). The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19240657
40. National Center for Biotechnology Information (NCBI). Increased intake of selected vegetables, herbs and fruit may reduce bone turnover in post-menopausal women [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25856221
41. National Center for Biotechnology Information (NCBI). Onion and garlic use and human cancer [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17093154
42. National Center for Biotechnology Information (NCBI). Consumption of onions and a reduced risk of stomach carcinoma [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/8536847
43. National Center for Biotechnology Information (NCBI). Dietary factors and breast cancer risk in Vaud, Switzerland [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/8346081
44. National Center for Biotechnology Information (NCBI). Garlic, onion and cereal fibre as protective factors for breast cancer: a French case-control study [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9928867
45. National Center for Biotechnology Information (NCBI). Food-group consumption and colon cancer in the Adelaide Case-Control Study. I. Vegetables and fruit [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/8449594
46. National Center for Biotechnology Information (NCBI). Onion and garlic intake and the odds of benign prostatic hyperplasia [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17991535
47. National Center for Biotechnology Information (NCBI). Garlic and onion sensitization among Saudi patients screened for food allergy: a hospital based study [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24250308
48. National Center for Biotechnology Information (NCBI). Cutaneous allergy at the supermarket [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23101191
49. National Center for Biotechnology Information (NCBI). Low-FODMAP Diet for Treatment of Irritable Bowel Syndrome [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24672410
50. National Center for Biotechnology Information (NCBI). Manipulation of dietary short chain carbohydrates alters the pattern of gas production and genesis of symptoms in irritable bowel syndrome [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20659225
51. National Center for Biotechnology Information (NCBI). Plant biochemistry: an onion enzyme that makes the eyes water [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12384686
52. National Center for Biotechnology Information (NCBI). Some food toxic for pets [Internet]. [cited 2023 Aug 11]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2984110

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.