Diabetes is a chronic disease that affects how the body processes blood sugar (glucose). There are two main types of diabetes: type 1 and type 2. In both types, blood sugar levels can spike outside of the normal range, leading to a variety of complications over time. Therefore, it is important for people with diabetes to follow a healthy diet that helps control blood sugar. Many wonder whether vegetables like cucumbers and onions are suitable options. Below is an in-depth look at the effects of cucumbers and onions on diabetes.
Are cucumbers good for diabetics?
Yes, cucumbers are an excellent food choice for diabetics. Here’s why:
– Cucumbers are very low in carbohydrates and calories. One cup of sliced cucumbers contains just 3 grams of carbohydrates and 8 calories (1). This makes cucumbers a great option for controlling blood sugar levels.
– Cucumbers have a low glycemic index (GI). The GI measures how quickly a food raises blood sugar. Foods with a lower GI are digested more slowly, leading to a more gradual rise in blood sugar. Cucumbers have a GI of 15 (2).
– Cucumbers are high in water and fiber. They are about 96% water. The fiber and water content helps to slow digestion, further controlling the impact on blood sugar.
– Cucumbers contain antioxidants. Cucumbers contain the antioxidants vitamin C, beta-carotene, and flavonoids. These compounds help reduce inflammation and oxidative stress, which can worsen diabetes complications (3).
So in summary, the combination of low carbohydrates, low GI, high water and fiber content, and antioxidants make cucumbers an excellent choice for the diabetes diet. Portion control is still important, but cucumbers can certainly be included on a regular basis.
Nutrition facts for 1 cup of sliced cucumbers:
| Calories | Carbohydrates | Fiber | Sugar |
|---|---|---|---|
| 8 | 3 grams | 1 gram | 2 grams |
Are onions good for diabetics?
Onions can also be a healthy addition to a diabetes diet in moderation. Here’s a look at how onions affect blood sugar:
– Onions have a low glycemic index. Like cucumbers, onions have a relatively low GI of 45 (4). They cause a slower, more gradual rise in blood sugar compared to high GI foods like potatoes or white rice.
– Onions provide fiber and antioxidants. One medium onion contains 1.5 grams of fiber. Onions, especially red onions, also contain antioxidants called anthocyanins which may help reduce inflammation (5).
– Onions contain carbs, so portions must be controlled. One medium onion contains about 7 grams of net carbs (6). So onions do raise blood sugar levels more than non-starchy vegetables like cucumbers. Portion control is key.
Overall, onions can be part of a balanced diabetes diet. Around 1/4 to 1/2 an onion is a good serving size to keep carbohydrates and blood sugar in check. It’s best to enjoy onions roasted, grilled, or raw rather than deep fried.
Nutrition facts for 1 medium onion:
| Calories | Carbohydrates | Fiber | Sugar |
|---|---|---|---|
| 45 | 11 grams | 1.5 grams | 5 grams |
Tips for including cucumbers and onions in a diabetes diet
Here are some simple ways to enjoy cucumbers and onions as part of a healthy diabetes diet:
– Make a salad with sliced cucumbers, onions, fresh herbs, olive oil, and balsamic vinegar. The non-starchy vegetables mixed with healthy fats and acid makes a balanced diabetes-friendly meal.
– Add sliced cucumbers and onions to sandwiches and burgers instead of higher carb toppings like ketchup or relish.
– Enjoy raw veggie dippers made with cucumber sticks and onion slices. Pair with hummus or Greek yogurt dip.
– Add diced onions when cooking lean proteins like chicken, fish, beans or eggs. Onions add lots of flavor for few carbs.
– Throw cucumber and onion slices on the grill next time you barbecue. Grilling brings out their natural sweetness.
– Make a quick pickle with thinly sliced cucumbers and onions. Store in the fridge to enjoy all week.
– Use diced onions when making soups, stews, chilis, and sauces. Onions boost the nutrition without spiking blood sugar.
– Roast onions and cucumbers together. Toss in olive oil, salt, and pepper and roast at 400°F until browned and tender.
Potential precautions with onions
Onions are considered safe for most people with diabetes. However, there are a few potential precautions to keep in mind:
– Raw onion and other raw alliums may interact with certain diabetes medications like glimepiride and increase the risk of low blood sugar (hypoglycemia). Cooking onions can reduce this interaction (7).
– Some people may experience gastrointestinal upset from eating large amounts of raw onions, especially on an empty stomach. This appears to be more of an individual tolerance issue.
– Onions, like other vegetables, can temporarily raise blood sugar when eaten in very large quantities. As always, moderation and portion control is key.
As long as onions are consumed in reasonable amounts as part of an overall balanced diet, they can be included safely along with other non-starchy vegetables. Anytime you add new foods to your diet or make significant changes to your meal plan, monitor your blood sugar closely and discuss with your healthcare provider.
Sample menu with cucumbers and onions
Here is a sample one day menu incorporating cucumbers and onions into diabetes-friendly meals:
Breakfast:
– 2 eggs scrambled with 1/4 onion and 1 oz cheese
– 1 slice whole wheat toast with 1/2 avocado spread
– 1 cup mixed berries
– 1 cup green tea
Lunch:
– Tuna salad made with 3 oz tuna, chopped cucumbers, onion, celery, light mayo on lettuce leaves
– 10 whole wheat crackers
– 1 cup unsweetened iced tea
Dinner:
– Grilled salmon with sautéed onions and zucchini
– Salad with mixed greens, cucumbers, tomatoes, balsamic vinaigrette
– 1 small whole wheat dinner roll
– 1 cup sparkling water with lemon
This provides a good balance of lean proteins, healthy fats, fiber-rich fruits, vegetables, and whole grains to regulate blood sugar levels. The cucumbers and onions add more volume, flavor, and nutrition without significantly increasing carbohydrates.
Other diabetes-friendly vegetable options
In addition to cucumbers and onions, here are some other great non-starchy vegetable choices for the diabetes diet:
– Leafy greens – spinach, kale, lettuce, chard, arugula, etc.
– Cruciferous vegetables – broccoli, cauliflower, Brussels sprouts, cabbage
– Asparagus
– Green beans
– Peppers
– Celery
– Tomatoes
– Eggplant
– Mushrooms
– Zucchini and other summer squash
– Fresh herbs – basil, cilantro, parsley, dill
These options are all low in carbohydrates, calories, and glycemic index. They provide antioxidants, fiber, and an array of vitamins and minerals. Aim to fill half your plate with these non-starchy vegetables at each meal. They provide bulk and satiety without spiking blood sugar. Mix up the types and colors to maximize your nutrition.
Conclusion
Both cucumbers and onions can be healthy additions to the diet for people with diabetes. Cucumbers are an excellent choice – they are very low carb, low calorie, low GI, and provide hydration and antioxidants. Onions are relatively low carb and low GI, but portion control is important. About 1/4 to 1/2 an onion per serving is a good target.
Enjoy cucumbers and onions mixed into salads, sandwiches, veggie dippers, cooked dishes, and more. They provide nutrition and texture without significantly impacting blood sugar levels. As with any new foods, keep an eye on your blood sugar response. Pair them with lean proteins, healthy fats, and other non-starchy vegetables as part of an overall balanced diabetes meal plan.