Onions, scientifically known as Allium cepa, are an underground vegetable with a bulbous shape. These vegetables are a part of the Allium family, making them relatives of chives, garlic, leeks, shallots, and scallions.

Regarding their physical attributes, onions come in diverse sizes, shapes, and colors. The most commonly seen varieties include white, yellow, and red onions. Their flavors vary widely, ranging from sweet and gentle to robust and intense, influenced by their type and the time of year they are harvested.

Onions are not always consumed at full maturity. When harvested at an immature stage, before the bulb fully develops, they are known as scallions, spring onions, or summer onions. These terms, along with "green onion," are often used interchangeably to describe onions that have a smaller bulb size, whether by nature or due to early harvesting. Green onions offer a similar taste to mature onions but are milder and less intense. Green onion benefits are well known and we will discuss a few of them in this article.

Green Onion Nutritional Value

A medium-sized raw (about 15 grams), as per USDA data, contains the following green onion nutritional value:

Calories: Approximately 5

Fat: 0 grams

Sodium: 2.4 milligrams

Carbohydrates: 1.1 grams

Dietary Fiber: 0.4 grams

Sugars: 0.4 grams

Protein: 0.3 grams

Carbohydrates

A single raw green onion boasts slightly more than 1 gram of carbohydrates. This small amount is split nearly equally between fiber and sugars. The glycemic index doesn't include green onions since they have little carbohydrate. These foods are low because their glycemic index is unknown. Low glycemic load means they affect blood sugar slightly.

Fats and Proteins

Green onions align with most vegetables in their fat content – which is to say, they have almost none. This makes them a heart-healthy addition to any diet. Regarding protein, green onions contain only trace amounts, similar to many other vegetables.

Vitamins and Minerals

Green onions combine the health benefits of onions with spinach or chard. Green onions are strong in vitamin K, with one medium-sized onion supplying 34% of the daily needs for women. Also high in A, C, and folate.

Calories

For calorie counting, green onions are ideal. Green onion calories (32) per chopped cup make them a great low-calorie complement to recipes. Add flavor and color to dips, soups, salads, salsas, and garnishes using them. Their low calories and high vitamin content make them a nutritious diet.

Green Onion Benefits For Health

Regulating Blood Sugar

Type 2 diabetes, a widespread health issue, is mainly identified by elevated blood sugar levels. Research, including studies on animals, points to onions' ability to reduce blood sugar. This effect is not just theoretical; real-world evidence comes from a study involving individuals with type 2 diabetes. Participants who consumed 3.5 ounces (about 100 grams) of raw onions daily experienced notable drops in their blood sugar levels. While there are indications that onions could be beneficial for managing type 1 and type 2 diabetes, further research is essential to understand this relationship fully.

Enhancing Bone Health

Prevention of postmenopausal osteoporosis depends on diet. Onions may prevent animal bone loss and improve bone mass. In a large observational study of women over 50, frequent onion eating enhanced bone density. Other studies show that postmenopausal women may decrease bone loss by eating onions and other fruits, herbs, and vegetables.

Cancer Risk Reduction

Cancer, which causes uncontrolled cell development, is a primary cause of mortality worldwide. According to observational research, onions reduce the incidence of stomach, breast, colon, and prostate cancers. This implies that eating onions may prevent cancer.

Downsides of Onion Consumption

Onion Intolerance and Allergies

While outright allergies to onions are quite rare, intolerance, especially to raw onions, is more common. Those with onion intolerance might experience digestive issues like stomach upset, heartburn, or gas. Additionally, some individuals may encounter allergic reactions merely by handling onions, irrespective of whether they are allergic to consuming them.

FODMAPs and Digestive Issues

Many individuals have trouble with FODMAPs, a combination of carbohydrates and fibers found in onions. FODMAPs may cause bloating, gas, cramps, and diarrhea. IBS patients are sensitive to FODMAPs; hence, onions may be avoided.

Eye and Mouth Irritation

A common issue when cutting onions is the irritation it causes to the eyes, leading to tears. This happens because chopping onions releases a gas known as lachrymatory factor (LF), stimulating a stinging sensation in the eyes. One way to reduce this irritation is to leave the onion's root end intact while cutting, as it contains a higher concentration of these irritating substances. Additionally, cutting onions under running water can help prevent the gas from dispersing into the air.

Toxicity to Pets

While onions can be beneficial to human diets, they pose a significant risk to some animals, including dogs, cats, horses, and monkeys. The substances of concern in onions are sulfoxides and sulfides, which can cause Heinz's body anemia in these animals. This disorder damages red blood cells, causing anemia. So avoid giving pets onions and keep onion-flavored items out of their reach.

Onion Allergies

Although rare, onion allergies exist, with a handful of cases documented in medical journals. Suppose you suspect you might be allergic to green onions or other food. In that case, discussing your symptoms with a healthcare professional is important to obtain a proper diagnosis and advice on managing your condition.

Additionally, individuals with seasonal mugwort pollen allergies might experience Oral Allergy Syndrome. This condition can cause itching and swelling around the mouth after consuming raw fruits and vegetables, including green onions. Other vegetables like garlic, parsley, peppers, and cabbage may also trigger similar reactions.

Storage Tips and Usage Ideas

To store green onions, remove any packaging, such as rubber bands, and remove any damaged leaves. Put them in your fridge's vegetable crisper in a plastic bag. Depending on freshness, they lose crispness after two to three days, so utilize them within five days.

Be cautious about storing green onions near foods like mushrooms or corn, which tend to absorb onion odors. Eat green onions raw, roasted, grilled, sautéed, or chopped. Their freshness enhances tuna or chicken salad, soups, salads, and dips. A pesto-like sauce or spread may be made by processing green onions, garlic, ginger, and olive oil. It may spice meat recipes or top veggies.