Onion has 3 magical effects on weight loss! To speed up the breakdown of fat, nutritionists recommend eating like this~

Are you trying hard to lose weight, but your weight is still not coming off? Maybe onions can help you! Onions have a unique flavor and crisp texture that many people love, and they are a versatile ingredient in cooking. However, what magical power does onion have that can help you lose weight faster? Raw food or cooked food, boiled or fried, which cooking method is most helpful in breaking down excess body fat? Let a nutritionist help you decipher!

Onion, also known as shallot, jade onion or bulb onion, is a plant of the genus Allium in the Allium family. Common types include yellow onion, purple onion and white onion. It contains dietary fiber, B vitamins, vitamin C, potassium, calcium and polyphenols, and is rich in sulfides to form a unique spicy flavor.

Insight into the 3 secrets of onion weight loss

Eating more onions has many health benefits, especially for weight loss! Huang Yayu, a nutritionist at Daqian General Hospital, analyzed the nutrients in onions and believed that there are at least three key factors for weight loss:

1. Low in calories: According to the Food Nutrition Facts Database of the Food and Drug Administration, every 100 grams of onion contains about 30 to 40 calories, which is a low-calorie ingredient. It also contains dietary fiber and water, which can provide a sense of fullness and reduce the intake of other foods.

2. Quercetin: Quercetin contained in onion skin is a flavonoid ingredient that has been found in many studies to have the function of inhibiting fat production and increasing fat decomposition. In a clinical study, overweight and obese subjects were given 100 mg of quercetin daily for 12 weeks. The subjects' body fat (especially in the arms) and body mass index (BMI) showed a downward trend.

3. Polyphenols: Onions are rich in polyphenols, which have antioxidant and cancer cell inhibition functions. They also have preventive effects on obesity-related chronic diseases, such as diabetes, hypertension, etc., and have many health benefits!

Choose the right cooking method to release the weight-reducing power of onions

However, there are many varieties of onions, including yellow, white and purple in color, and there are many ways to cook them. Adding onions to almost every dish will have a beneficial effect. How can we take advantage of the weight-reducing power of onions?

Nutritionist Huang Yayu pointed out that, generally speaking, different varieties of onions have different flavors and spiciness, with yellow onions being the spiciest; purple onions are rich in anthocyanins and have a moderate spiciness; and white onions are slightly spicy and have a sweet taste. All three types of onions can be eaten raw or cooked. However, if you want to achieve your weight loss goal faster, it will be better if you know which onion is suitable for which cooking method!

1. Raw food: It is recommended to choose purple onions or white onions, which are moderately spicy and taste sweet. Eating onions raw can reduce the destruction and loss of B vitamins and vitamin C caused by high-temperature cooking, and can retain more complete nutrition. This cooking method does not add extra fat, so it is low in calories (only 30 to 40 calories per 100 grams) and is the "best" way to lose weight. However, eating raw onions can easily cause bloating and other discomfort to people with sensitive gastrointestinal tracts, so it is recommended to use it with caution.

2. Boil: There is no limit to the type of onion. It is recommended to blanch it in boiling water until it becomes transparent, then drizzle 1 to 2 teaspoons of oil (such as olive oil) on it to help the absorption of fat-soluble ingredients such as quercetin. This cooking method has a "secondary" weight loss effect, but it can reduce the excessive spiciness of onions and is generally accepted. Quercetin is not easily destroyed by heat, but adding a small amount of oil during cooking, or eating it with oil, can promote its utilization and absorption by the human body.

3. Stir-fry: There is no limit to the type of onion, but it is recommended to use vegetable oil for cooking. When cooking, you can add a little water to simmer the onions to reduce the use of fat. Avoid using too much oil in cooking, which will greatly reduce the weight loss effect of the dish!

1+1＞2 Good ingredients combined wisely to make onions more nutritious

Onions provide rich vitamins, dietary fiber and polyphenols, but some people do not like their unique spicy taste and avoid them as much as possible. Nutritionist Huang Yayu said that in fact, using different ingredients and clever combinations with onions can not only make the taste better in your mouth, but also improve nutrition and make the body healthier! The following are some delicious recipes suitable for weight loss based on your favorite ways to cook onions.

★If you love raw food, you might like it~ "Tomato and Onion Salad"

Onions and tomatoes are rich in polyphenols and lycopene respectively, providing abundant antioxidant nutrients. Eating them raw can preserve these nutrients from being destroyed by heating, and using an appropriate amount of olive oil can promote the utilization of quercetin and lycopene. Furthermore, the sweet and sour taste of tomatoes can balance the spiciness of onions and add a unique flavor to the dish!

• Ingredients: 1 tomato, 1/2 onion, 1 tablespoon olive oil, half a lemon, salt and white pepper to taste, 2 to 3 mint leaves.

• Method: Wash tomatoes and onions, cut into small pieces, and mix with olive oil, salt, white pepper, mint leaves and lemon juice.

★If you love boiled food, you will like it~《Clear Onion Beef Soup》

Carrots can provide rich vitamin A and carotene, while beef can provide rich protein and iron, making up for the nutrients that onions lack. The fat in the beef can be squeezed out by stewing it in clear water, so you can enjoy the delicious taste without adding any fat!

• Ingredients: 1 onion, 1 carrot, 300 grams of beef, 2 slices of old ginger, 4 tablespoons of rice wine, and appropriate amounts of salt and white pepper.

• Method: Blanch the beef and put it into a stew pot. Add diced onions and carrots, ginger slices, rice wine, white pepper powder and appropriate amount of water. Bring to a boil over high heat and then simmer over low heat until the ingredients are soft and the flavors are blended.

★If you love stir-fry, you might like "Stir-fried Chicken with Bell Peppers and Onions"

Bell peppers are rich in vitamin C and carotene. The Food Nutrition Database shows that every 100 grams of bell peppers can provide 107 mg to 137 mg of vitamin C. It is also a low-calorie ingredient (about 30 calories per 100 grams) and is even more nutritious when paired with onions. In addition, chicken is a low-fat meat, and after removing the chicken skin, it is also very suitable for use in weight loss dishes!

• Ingredients: 1 onion, half a red pepper and half a yellow pepper, 250 grams of boneless chicken thighs, half a pack of enoki mushrooms, a green onion, and appropriate amounts of salt and soy sauce.

• Preparation: Take a wok or frying pan, do not add oil, and dry-fry the chicken thighs over low heat until they are 70% cooked. Move the chicken thighs to the side of the pan, add onions, red peppers, yellow peppers and enoki mushrooms, stir-fry until fragrant, then mix them with the chicken thighs. Add a small amount of water, salt and soy sauce, stir-fry until the chicken is fully cooked, and finally sprinkle with chopped green onions.

【Health Tips】:

Whether it’s onion salad, onion stew or onion stir-fry, don’t forget that onions are just a helper in your weight loss diet! To achieve effective and healthy weight loss, you still have to start with a balanced diet and regular exercise to stay away from obesity and avoid gaining weight again.