Hidden Sugars In Veggies

(Cj Volesky) #1

So apparently there is 0.6 g of sugar in a serving of raw red onion. UGH!!! Is this something I should really worry about or not such a big deal. Please don’t just say “try it, see what happens” I just want an actual "I use red onion all the time and no problem"or “I used it all the time and noticed when I stopped it was better without”. I know we are all different but I want your story. And not just with red onion with all veggies that have these hidden small grams of carbs. PLEASE SHARE

(Ren) #2

I cut back on the use of onions in most of my cooking. Before I would add half - whole onion. Now I will use 1/4 of an onion in cooking.

(jilliangordona) #3

I cut back on onions a lot. I used to use them in almost all of my dishes, however I don’t really miss them. I will stil use them for dishes where it is vital for my preferences (on top of pork carnitas, for example)

(Todd Allen) #4

I use a cheap breathalyzer to monitor my degree of ketosis. If I’m blowing a BAC of 0.04% or higher I’ll use veggies like onions with moderate carbs without restraint and when I drop lower I cut back.

(Robert Burress) #5

Carrots have similar hidden (not so) carbs…and whilst we all love cauliflower rice you may want to check the carb value of that too…sorry

(KCKO, KCFO 🥥) #6

I have always used onions in moderation, if a recipe calls for a large onion, I would use 1/4th of a small one. I do however use granulated onions pretty freely. Neither of these seem to affect me either way.

I do eat veggies without too much concern about the carbs because I use a lot of butter, bacon fat, etc with them. I feel more full that way. By veggies I mean the non starchy ones: cabbage, cauliflower, kale, mustard greens, collards, summer squash (not winter ones!) okra, eggplant, hot peppers and sweet peppers.

This is how I get the bulk of my nutritional vitamins, while I like offal, good choices of them are not always available to me.

I also eat them because it makes dining not boring. I use net grams of carbs, so my 20 net grams might be a lot more veggie than if I ate only 20 grams. Others might like to eat that way but I prefer having my veggies. Used to be a vegetarian, so I am fond of most veggies.

(Cj Volesky) #7

Thank you for being so thorough! This is exactly the information I was looking for! I appreciate it!!!

Quick question, I really prefer the taste of veggies with Olive Oil over butter. Can I still get all my fat from that?

(jilliangordona) #8

Yes, olive oil is a great choice too

(KCKO, KCFO 🥥) #9

Yes you can, also avocado oil is great if you pan fry things. It has a much higher flash point so doesn’t covert to a transfat until after @500 F. Olive oil it is 375F.

What is really good is to add a touch of butter to the olive oil, that is a wonderful taste.

(Regina M.) #10

I’m not sure I would call it hidden. Vegetables are basically carbs, fiber, water and a small amount of protein. Rather than micromanage my vegetable intake, I just stick to vegetables with 4 or fewer net carbs per 100g. I eat a lot of spinach, swiss chard, avocados, mushrooms and peppers. Every now and then I will use onion when I just cant leave it out of a recipe, but I usually use green onion which is lower carb. There are several lists of low carb vegetables like this one:

#11

Veggies are not an everyday thing for me. It’s more of a treat here and there. Lettuce and tomato on a “sandwich,” radishes that substitute for potatoes, or some shredded lettuce on a taco/cheeseburger casserole… I think how much veggies you eat depend on preference, taste, and situation (T2D, insulin resistant, etc). For me, I’m PCOS/insulin resistant and just never have cared a whole lot for veggies. I’m at the point now that the occasional veggie feels like a treat, yet I’m perfectly ok with skipping them on most days.

Not sure if it’s mentioned yet, but don’t forget spices/seasoning also have some carbs (even the “real” vanilla extract).

#12

I have used onion powder in recipes instead of a whole onion.I have to say though, I still think the package of a whole food vegetable is medicine.

(Cj Volesky) #13

I was concerned with hidden sugars, not carbs. Cauliflower, Brussel Sprouts etc have so many sugar grams. I am concerned about those sugars. Not the carb count.

(Cj Volesky) #14

I make my own seasonings, so I am good. Not concerned about Carb count, more sugar count.

(LJ) #15

Eating the whole food with naturally occurring -ose is not going to cause you issues if kept in moderation. Why? The fiber in the vegetables insulates you a great deal from insulin response. Paired with fats in a meal this would not be something to derail you. Assume here you aren’t diabetic?

Not all carbs or sugars are evil, particularly whole food unprocessed real foods.

I love onion but use it sparingly (think:garnish). Shallots and chives are good flavor options and I also keep granulated onion on hand. Also, garlic salt.

(Cj Volesky) #16

Awesome this was the info I was looking for also! I have started experimenting the last few days having my onions, jalapeños etc and have not seen it have a negative impact at all! Same with cheese, sour cream and other dairy products. I am not diabetic and am a pretty healthy individual. Just don’t like the middle weight my mid 30s have started creating and I was always tired. Since Keto (only a week and half though) I have NEVER slept better, had this much energy and my mood is even better. It’s like a magic diet drug that fixed all my woes at once!

(LJ) #17

Mid-30s F here too. I feel ya.

I got pickled jalapeños and love them!! Sounds like you’re off to a good start.

KCKO!!

(KCKO, KCFO 🥥) #18

Glad you are off to a good start. Watch your electrolytes and you should do very well.

I also second the chives and jalapenos, forgot to mention those in my earlier posting.

(LJ) #19

Chive on!

(Carpe salata!) #20

My salad recipe is fine diced ~5mm cucumber, celery and bell pepper .

I make a big salad bowl of it and mix in apple cider vinegar mayo and herbs. I portion into 800ml glass bowls and take for lunches. It keeps in the fridge well over a week so i can grab and go.

I have experimented with homemade mayo … so easy with a stick blender in a coffee mug.

This also fills that bowl-of-cereal niche as it gets a milky liquid in the bowl and is yummy and crispy and eaten with a spoon.