Raw Onions: Diabetes Superfood?

Raw onions, also called pyaaz, offer a surprising array of health benefits, particularly for individuals managing diabetes. These nutritional powerhouses are rich in essential vitamins and minerals, but their real advantage lies in their compounds that can positively impact blood sugar levels. Studies suggest that incorporating them raw into your diet can be a strategic move for better health management.

Key among these benefits is quercetin, a potent antioxidant found abundantly in onions, especially red varieties. Quercetin has been shown to improve glucose tolerance and reduce fasting blood sugar by interacting with various cells in the body. Furthermore, the sulfur compounds present in raw onions may enhance insulin sensitivity, aiding in the more effective utilization of insulin by the body.

Beyond blood sugar control, raw onions contribute to gut health with their soluble fiber and prebiotics, which slow sugar absorption and feed beneficial gut bacteria. They also offer protection for the heart by reducing inflammation, blood pressure, and bad cholesterol. To gain the most advantages, consuming onions raw in salads, raitas, or sandwiches is advised, as cooking can diminish beneficial compounds.