can u eat onions on keto diet Are onions keto friendly? how many onions can you have on keto? in 2020

On the keto diet, there are many foods that you need to be careful about consuming. Onion is one of them. While onions are a healthy and delicious vegetable that adds flavor to many dishes, you need to ensure that you’re not consuming too many onions while following a keto diet. In this article, we’ll explore whether onions are keto-friendly or not, and how many onions you can have on the keto diet. Are Onions Keto-Friendly? The answer is both yes and no. Onions contain carbohydrates and sugar, which are not ideal when following a keto diet. However, the amount of carbohydrates in onion is relatively low, and therefore moderate amounts of onions can be included in a keto diet. A two ounce serving of onion contains around 2.5 grams of net carbs. This means that if you consume small amounts of onions in your keto diet, it won’t kick you out of ketosis. How Many Onions Can You Have on Keto? While onions are okay in moderation on a keto diet, it’s important to know how much you can consume. The general rule of thumb is that when following a keto diet, you should limit your carb intake to 20-50 grams of net carbs each day. If you consume a cup of chopped onions, it can contain around 11 grams of carbs, which is nearly half of your daily limit on a keto diet. Therefore, it’s essential to moderate your onion intake on a keto diet. Ways to Incorporate Onions in a Keto Diet Onions are an excellent source of flavor and nutrients, so they’re worth including in your keto diet. Here are some ways you can include onions while still remaining in ketosis. 1. Use in Moderation As mentioned earlier, small amounts of onions are okay in a keto diet. You can chop up a quarter cup of onions, add them to your salads or stir-fries, or use them as a topping for your burgers. 2. Moderate Onion-Containing Dishes If you’re making a dish that contains onion, make sure to moderate your intake of it. For instance, you can add diced onion to your omelet, but you don’t need to add a lot of it. 3. Use Onion Powder Instead If you’re finding it hard to moderate your onion intake, you can use onion powder instead. This way, you can still enjoy the flavor of onion without consuming too many carbs. Conclusion Onions can be a part of a keto diet in moderation. Small amounts of onions won’t kick you out of ketosis, but it’s essential to moderate your onion intake to stay within the recommended carb limits. With the right planning, you can include onions in your keto diet and still enjoy the many benefits they offer.

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