Red onions are a colorful, flavorful vegetable that can easily become part of a heart-conscious and blood-sugar-friendly eating pattern. They contain fiber and naturally occurring plant compounds, and their strong flavor makes it possible to add plenty of taste to meals without relying on large amounts of salt, sugar, or heavy sauces.
You may have seen claims that red onions can dramatically lower blood glucose and cholesterol overnight. While research has investigated onions and metabolic health, these claims are much stronger than the evidence. Some studies of onion supplementation have reported improvements in certain cholesterol measurements, but this does not mean that eating a particular onion recipe can replace diabetes medication, cholesterol medication, or a medically recommended treatment plan.
One of the easiest ways to enjoy red onions is to prepare a simple homemade marinated onion recipe. Start with one large red onion and slice it into thin rings. Place the slices into a clean glass jar. Add half a cup of vinegar, half a cup of water, a small pinch of salt, and, if desired, a few black peppercorns or fresh herbs.
Allow the onions to sit in the refrigerator for several hours so they become tender and flavorful. They can then be added to salads, grilled chicken, sandwiches, wraps, eggs, beans, or roasted vegetables.
For a lower-sugar version, avoid adding large amounts of sugar to the marinade. The natural sweetness of red onions is usually enough to balance the acidity of the vinegar.
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