If you’re a gardener, you may have onions coming out of your ears in September. Or, maybe you just like all things onions, from raw slices to the best onion recipes. If so, here’s a new option for delicious onions just in time for Labor Day: Keto Onion Rings. C’mon. Who doesn’t like onion rings!?!
This onion option is so delicious and fun, you can share them on Labor Day day or enjoy them by yourself all year round. Here’s how to make Keto Onion Rings, and why you should eat more onions in general.
Onions are a fabulous food that supports human health in many ways. Here are a few:
In addition to vitamin C, onions contain over 25 varieties of flavonoid antioxidants (2). Antioxidants are important to the human diet because they fight free radicals and oxidative stress, which cause damage to cells and tissues.
Red onions, like other red and purple fruits and vegetables, contain anthocyanins.
Diets high in antioxidants, and specifically anthocyanins, are associated with reduced risk of heart disease. One study of almost 44,000 men found that consuming up to 613 mg anthocyanins per day correlated to a 14% lower risk of heart attacks (3). Another study, of 93,600 women, found that those with a high intake of anthocyanins per day were 32% less likely to experience a heart attack than those with the lowest intake (4).
Beyond the associations of reduced risk of heart attacks, onions contain compounds that support healthy triglyceride levels, cholesterol levels, and anti-inflammation mechanisms. Together, these support heart health.
One heart-healthy compound found in onions is quercetin. It’s highly anti-inflammatory. One small study of 70 overweight individuals with high blood pressure showed that a daily dose of quercetin-rich onion extract significantly reduced systolic blood pressure by 3-6 mmHg versus placebo (5).
Other studies have shown onion’s positive effects in supporting healthy cholesterol and triglycerides. (6, 7, 8).
If you want better blood sugars, onions are a great food for you.
Animal studies and human studies have found that raw onion promotes reduced fasting blood sugars (9), onion extract supports fat loss and healthy blood sugars (10), and that quercetin specifically plays a role in blood sugar regulation (11).
What’s more, onion’s sulfur compounds may also encourage optimal blood sugars.
When you think of bone-health foods, you may not think of onions. But, did you know that their fight against oxidative stress helps them support bone health?
Studies back it up.
One study of postmenopausal women found that consuming 3.4 ounces of onion juice daily for 8 weeks improved bone density (12). Another study, also with postmenopausal women, found that those who ate onions daily had 5% greater overall bone density than those who rarely ate them (13). Lastly, one study correlated eating onions with a 20% lower risk of hip fracture in older women (14).
Onions support digestive health in 2 ways: 1) Their fibers are great for the healthy bacteria and strength of the gut. 2) Onions are highly anti-bacterial and fight potentially dangerous bacteria, such as Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus), and Bacillus cereus (15).
Onions contain soluble, insoluble, and prebiotic fiber. Prebiotics are fibers that the healthy bacteria in the gut consume as food, making them stronger. When the bacteria consume the prebiotics, the byproduct is short-chain fatty acids, which further fortify the gut and overall health.
If you’ve got a garden or farmer’s market full of fresh onions, it’s time to add them to your daily diet and support your whole-body health. Our Keto Onion Rings are a great way to share them in a delicious, company-worthy recipe. This Labor Day, take time to rest and enjoy great, healthy foods!
Wonderful article about the benefits of eating onions
Oftentimes keto is discouraging the consumption of too much onions
I love them and I’m happy that you have educated us once again
BTW the recipe sounds delicious
Hi Ursula, Thanks for your comment. A lot of times, it’s just about portion control. There’s no need to omit these amazingly healthy food completely. And yes, this recipe is delicious. We hope you enjoy! Take care!