Emma Wilson
Onions and mushrooms are two versatile vegetables that are commonly used in cooking. But can they be consumed as part of a keto diet? The keto diet is a low-carb, high-fat diet that restricts fruits and vegetables with high carbohydrate content. So, are onions and mushrooms keto-friendly?
The answer is a resounding yes for both! While onions have a slightly higher carb content than other keto-friendly vegetables, they are still suitable for a keto diet when consumed in moderation. White, yellow, and green onions are the most keto-friendly options due to their lower carb content. On the other hand, mushrooms are known for their low carbohydrate content, making them an excellent fit for keto. They are also a good source of fiber, vitamins, and minerals, which can be challenging to obtain on a keto diet.
| Characteristics | Values |
|---|---|
| Are onions keto-friendly? | Onions are carb-heavy and can be high in net carbs, but some people still include them in their keto diet. |
| Are mushrooms keto-friendly? | Mushrooms are keto-friendly as they are low in carbs and have protein. |
| Nutritional value of mushrooms | One cup of white mushrooms has around 1.6g net carbs. Most mushrooms contain between 2 to 4 net carbs per one cup (100 grams) serving. |
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What You'll Learn
Nutritional value of onions on keto
Onions are root vegetables, and most root vegetables are high in carbohydrates, making them unsuitable for a keto diet. However, onions can be consumed in moderation as part of a keto diet, and some varieties are more keto-friendly than others.
According to the U.S. Department of Agriculture (USDA), 100 grams of raw onion contains 9.3 grams of total carbohydrates and 1.7 grams of fibre. To calculate the net carb count, the fibre content is subtracted from the total carb count, resulting in approximately 7.6 grams of net carbs per 100 grams of onion. However, the carbohydrate content can vary depending on the type of onion. White, yellow, and green onions are considered the most keto-friendly options due to their lower carb content. For example, yellow onions contain 5.9 grams of net carbs per 100 grams, while sweet onions contain 6.65 grams, and white onions contain 6.48 grams. Red onions have a slightly higher sugar content, so they should be used sparingly.
Onions also provide essential vitamins and minerals, and they have health benefits such as reducing inflammation. However, they can be triggering for individuals with food sensitivities or digestive issues like IBS or Crohn's disease.
When incorporating onions into a keto diet, it is important to be mindful of portion sizes. A 100-gram serving of onions is equivalent to about ⅔ cup of chopped onion, which is a large serving. Reducing the serving size can help limit carbohydrate intake. It is recommended to stick to ¼ – ⅓ cup servings of onions. Additionally, caramelizing onions can be a way to add flavour while reducing the carb content, as the sugars in the onion turn into new flavours during the caramelization process.
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Health benefits of mushrooms on keto
Mushrooms are keto-friendly and bring several health benefits to those on a keto diet. They are naturally low in carbohydrates, with a 1-cup (96-gram) serving of raw, whole white button mushrooms contributing only 3 grams of carbs to your daily intake. Even if you eat 6 cups of mushrooms in a day, you are unlikely to exceed your daily carb limit. Other varieties such as oyster, shiitake, and portobello mushrooms are also keto-friendly in their natural form.
Mushrooms are also high in fiber, which can be difficult to come by on the keto diet since it is typically found in carb-rich foods. They are a good source of B vitamins, including riboflavin (B2), niacin (B3), pantothenic acid (B5), and minerals like selenium, copper, and potassium. These vitamins help your body convert food into energy and reduce tiredness and fatigue. Mushrooms also contain antioxidants such as ergothioneine and glutathione, which protect your cells from oxidative damage.
The versatility of mushrooms makes them an excellent addition to a keto diet. They can be enjoyed raw or cooked and used in various recipes, including soups, stir-fries, salads, and veggie burger patties. They are especially great for those following a vegetarian keto diet due to their meaty texture and protein content.
When preparing keto-friendly mushroom dishes, consider recipes such as keto sautéed mushrooms with butter and garlic, which can be served as a side dish or topping for meat dishes. Simply cook the mushrooms with butter, oil, onion, lemon juice, rosemary, garlic, salt, and pepper to taste.
In conclusion, mushrooms are a nutritious and keto-friendly food that can enhance the flavour and nutritional profile of your keto meals.
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Portion sizes of onions on keto
Onions can be keto-friendly, but only when consumed in moderation. On a ketogenic diet, the average person can only consume 20-25g of net carbs a day. A 100g serving of onions, which is about 2/3 cup of chopped onion, is over a quarter of your total daily calories. Therefore, it is recommended to stick to 1/4 to 1/3 cup servings of onions.
Yellow onions are the best low-carb option, as they have the lowest amount of sugar and total carbohydrates. A cup of chopped yellow onion contains around 7g of carbohydrates and just 1g of dietary fiber. Of the 6g of net carbs in a yellow onion, only 1g comes from sugar. This makes yellow onions keto-friendly compared to other varieties.
Green onions, also called scallions, belong to the allium family and provide a similar flavor to recipes calling for onions. Most people use smaller portions of green onions per keto meal, as the taste is more robust. For a 100g or 1-cup serving, green onions provide around 7g of carbohydrates, 2.5g of dietary fiber, and just 2g of sugar. Most dishes will call for a much smaller serving of scallions, so the carb content of what you actually consume will likely be minimal.
Shallots are another type of onion that belongs to the allium family. They contain quite a few carbohydrates, but most keto dieters use less shallot in a recipe than they would raw onion because the taste is bolder. A 100g serving of shallots, which is a large serving, contains around 17g of total carbohydrates, including 3g of dietary fiber and 8g of sugar. This serving is around the same as white onions, but the total sugars added to your dish will be lower because you will likely use less shallot.
In general, it is important to keep an eye on how much onion you are using to ensure you are staying under your daily carb limits. While onions likely won't threaten your ketogenic state if you eat fewer than 50g of carbs, half an onion in a dish might add enough carbs to put you over your limit if you aim for under 5g or even 10g of carbs per day. Most onion varieties contain between 10 and 15g of carbohydrates per one medium-sized onion or 9 to 10g per 100g of onion. A few grams of dietary fiber bring the total net carbs to between 8 and 12g, depending on the type of onion.
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Types of keto-friendly mushrooms
Mushrooms are keto-friendly as they are low in carbohydrates and sugars. They are also a good source of fibre, protein, vitamins, minerals, and antioxidants.
White Button Mushrooms
One cup of raw white button mushrooms (96 grams) contains only 3 grams of carbohydrates. They are versatile and can be used in various recipes.
Portobello Mushrooms
Portobello mushrooms are also keto-friendly, with around 3 grams of carbohydrates in a 1-cup (86-gram) serving. They are commonly used as a meat substitute in dishes like vegetarian burgers.
Oyster Mushrooms
Oyster mushrooms are another variety that is low in carbs, with 6 grams of carbohydrates per cup when raw.
Shiitake Mushrooms
Shiitake mushrooms are a good source of selenium, an essential mineral contributing to normal immune function. A cup of raw shiitake mushrooms contains around 7 grams of carbohydrates.
Baby Bella Mushrooms
Baby Bella mushrooms are also keto-friendly and can be used in various recipes, including soups and stir-fries.
While fresh mushrooms are generally keto-friendly, it is important to check the labels on canned or packaged mushroom products, as these may contain added ingredients that increase the carbohydrate content.
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Preparing onions for keto
Onions are typically considered high in carbs and therefore not keto-friendly. However, if used in moderation, onions can be included in a keto diet. Different types of onions have varying carbohydrate levels, with red onions having the highest sugar content, followed by white and yellow onions, while green onions or scallions have the lowest.
When preparing onions for keto, it is important to consider the quantity and variety of onions used. Here are some tips and recipes for preparing keto-friendly onions:
- Keto Fried Onions: This recipe involves thinly slicing onions and dipping them in an egg wash before rolling them in a mixture of ground pork rinds, almond flour, and Cajun seasoning. These coated onion slices are then fried in hot oil until golden brown, creating a crunchy and keto-friendly treat.
- Keto Sautéed Onions: Sautéing onions is another way to prepare them for keto. Melt coconut oil in a frying pan over medium heat, add chopped onions, and caramelize them. Season with salt and pepper to taste. Be careful not to burn the onions; instead, aim for a light brown color.
- Bacon Onion Bombs: This recipe combines bacon, hamburger meat, and onions with seasonings, creating a flavorful and keto-friendly dish.
- Onions with Meat Dishes: Sautéed onions and mushrooms can be served as a topping or side dish with various meats, such as steak, hamburger, or chicken. The melted butter from the mushrooms adds flavor and fat to the dish, making it even more keto-friendly.
- Onion Substitutions: If a recipe calls for red onions, consider using green onions or scallions instead, as they have lower carbohydrate levels.
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Frequently asked questions
Yes, onions are keto-friendly, but they should be consumed in moderation as they have a slightly higher carb content than other keto-friendly vegetables. Onions are rich in vitamins and minerals and offer health benefits such as improved gastrointestinal health and reduced disease risk.
Yes, mushrooms are keto-friendly as they are low in carbohydrates and calories. They are also a good source of copper and potassium, essential for maintaining proper bodily functions.
There are many keto-friendly recipes that include onions, such as a pepper and onion omelette, keto French onion chicken casserole, and keto-friendly onion crackers.
