3 magical benefits of eating onions for weight loss: quickly break down fat! Nutritionist reveals: "This type of cooking" is the best for weight loss

Eating the right foods can also help you lose weight! If you want to lose weight, besides exercise, diet is also a very important part. Onion is a very good ingredient. It not only increases the taste of food, but also helps lose weight. 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 nutritionist Huang Yayu introduce to you the three magical powers of onions for weight loss.

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.

The three magical powers of onion for weight loss

Eating more onions has many health benefits, especially for weight loss! Nutritionist Huang Yayu 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, making it a low-calorie ingredient. It also contains dietary fiber and water that can provide a sense of fullness and reduce the intake of other foods.

2. Quercetin:

Quercetin contained in onion skin is a flavonoid component 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 a preventive effect on obesity-related chronic diseases, such as diabetes and hypertension, and have many health benefits!

Cooking onions correctly can help you lose weight and lift

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 have a sweet taste. 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 you can use. 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 absorb 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 and avoid using too much oil to cook, which will greatly reduce the weight loss effect of the dish.

【Health Tips】:

Nutritionist Huang Yayu reminds that whether it is onion salad, onion stew or onion stir-fry, don’t forget that onion is just a helper in the 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.