The Great Onion Debate

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The title probably has you wondering: why on earth a debate about onions? Well, it’s taken me a long time to figure out what type of onions I can tolerate eating.

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I’ve been doing some reading about different onions. Which onions are best for recipes, and which are best raw? While I was at it, I looked up tips for growing onions in your garden.

For years I’ve purchased red, yellow, and white onions in the produce aisle at the grocery store. I’ve always thought the red onions were more appealing somehow. Probably because of their rich color.

To me, a hamburger just isn’t a burger without a slice of onion. I just love that crunch when you bite into it. But soon after I enjoy that burger, heartburn often arrives to make me pay for that lovely crunch.

Recently, I figured out, quite by accident, that I can eat sweet onions raw. Now wouldn’t you think I’d have figured out that if it’s called a “sweet” onion, it wouldn’t have that pungent bite?

Sweet Onions:

Sweet onions are mild-flavored and easier on the tummy. They’re great for sautéing and caramelizing.

Sweet onions have less sulfur, which makes them milder. This lower sulfur content makes them more savory to the palate. You learn something new every day.

For cooking, sweet onions aren’t your best bet because they’re more bland. It’s probably best to choose another type of onion for cooking to lend zest to your recipe.

You may be wondering: Well, are all yellow onions sweet onions? And the answer is no.

Sweet onions are larger than yellow onions. They also have lighter skin. Walla Walla, Texas Sweets, Maui, and Vidalia are all sweet onions. Sweet onions range in color from white to yellow.

Yellow onions are your go-to cooking onions. These onions have a strong flavor that mellows during cooking and becomes sweet and flavorful.

The Red Onion:

The red onion is by far the prettiest. But it fades when you cook it. My favorite way to eat red onions is in a healthy salad because of their crisp texture and pungent flavor. 

Red onions, in particular, contain anthocyanins, plant pigments in the flavonoid family that give red onions their deep color. They add a zesty punch and a splash of color to dishes.

All types of onions are good for you. But this dark reddish-purple variety has especially high levels of quercetin, an antioxidant. And I think we all know that antioxidants are good for you.

They help protect your cells from damage caused by harmful molecules called free radicals.

Onions belong to the Allium family, which also includes chives, garlic, and leeks.

What Are Onions Made Up Of:

Did you know that onions contain around 90% water? Most onion cultivars are about 89% water, 9% carbohydrates (including 4% sugar and 2% dietary fiber), 1% protein, and negligible fat.

So you’d think that the piquant flavor of onions would be more diluted, wouldn’t you? This just adds another layer of curiosity to the great onion debate.

You may be wondering if eating onions is good for weight loss. Evidence suggests onions can reduce body weight and body fat and lower blood triglyceride levels.

Carb Content in Onions

• Per 1/4 cup chopped (about 40g): Roughly 3g net carbs.
• Per 1/2 cup sliced: Roughly 5 to 6g net carbs.
• Per whole medium onion: Roughly 8 to 11g net carbs (depending on the type and size).
• Daily keto limit: Most keto diets target 20g to 50g of net carbs per day, meaning a small portion of onion easily fits into your daily macros.

Onions can fit into any diet because of their nutrients, low calories, fiber, and flavor. They are typically not on a list of keto-friendly vegetables, but onions can work on a keto diet.

Onions fit into a keto diet in moderation as a flavor enhancer rather than a main ingredient.

Best Onion Varieties for Keto

• Green onions (scallions) and chives: The lowest-carb options, containing about 4.7g net carbs per 100g (and very few carbs per pinch or garnish).
• Yellow and white onions: Moderate in carbs and great for cooking or sautéing in small amounts.
• Red and sweet/Vidalia onions: Higher in natural sugars, so use them sparingly.

Tips for Using Onions on Keto

• Use as seasoning: Dice small amounts to flavor eggs, meat, stir-fries, or guacamole instead of eating large onion-heavy dishes.
• Watch out for hidden carbs: Avoid sweet onion sauces, commercial onion rings breaded in flour, or heavy caramelized onions made with added sugars.

Tips To Grow Onions:

You can grow onions in several ways.

To grow onion sets:

• Plant onion sets 2 to 6 inches apart
• Gently press the sets 1 to 2 inches deep into loose soil. (Use the closer spacing if you want to pull immature onions as scallions)
• Space transplants 4 to 5 inches apart and rows 12 to 18 inches apart
• Plant the bulbs with the pointed end up. (Don’t bury them more than 2 inches into the soil. This can affect bulb development.)

Bulbs will take 12 to 14 weeks to grow into mature onions.

You can also start onions from seeds sown indoors in February or early March. The advantage to using seeds is that you have a greater selection of varieties, such as the big, sweet ‘Ailsa Craig’ and ‘Walla Walla’ cultivars.

Can You Grow an Onion From an Existing Onion?

Yes, you can grow onions from an onion’s base, or bottom, where the roots grow. 

Plant onion scraps in soil. Place the small pot of soil in a sunny window. Or plant the onion scraps outside to regrow in your garden.

Why Do Onions Make You Cry:

Onions spew enzymes and sulfenic acid when their skin is broken. These compounds combine to produce a gas called propanethial S-oxide.

Propanethial-S-oxide (sometimes called thiopropanal-S-oxide) is an airborne, sulfur-containing organic chemical similar to tear gas.

Compounds that make you cry are known as lachrymators, from lacrima, the Latin word for tears.

How Not To Cry When Cutting Up An Onion:

You could wear goggles to block the fumes. Yes, you might look a bit funny in your kitchen slicing up an onion with goggles on. But do whatever works for you!

Also, use a sharp knife. The lead test cook at Taste of Home says that with a sharp knife, you are less likely to rupture the cell walls that contain sulfur compounds in the onion.

I sure didn’t learn that in biology class. Good to know.

Or you can slice your onion in a better-ventilated room to reduce the fumes. Open a window or turn on the stove’s exhaust fan.

Best Way To Store Onions:

You could store onions in the refrigerator for maximum shelf life.

You might find that the texture gets soft in the refrigerator because onions absorb moisture so easily. Whole raw onions will last two to four weeks at room temperature.

I usually keep at least one onion on the counter or in a bowl.

No matter how you store onions, provide proper ventilation to prevent mold. Don’t store onions in the plastic bag they use at the grocery store, because it won’t allow proper ventilation.

Keep potatoes away from moisture-releasing foods, such as onions.

After you peel an onion, store it in your refrigerator to avoid contamination. Always refrigerate halved, sliced, or chopped raw onions.

Store them in an airtight container or a resealable plastic bag. Your onion will last 7-10 days.

I’ve always loved eating chopped up onions, potatoes, and carrots baked in the oven with butter. My girls loved them. It was a cheap side dish.

Onions are the third-largest fresh vegetable industry in the United States for a reason!

So Why Did I Call it the Great Onion Debate?

So why the title: the Great Onion Debate? The title comes purely from my own thoughts about onions and their various flavors.

Everyone has their own variety of onion they find tastiest.