Introduction:
Green onions are also known as spring onions or scallions which are slightly different varieties classified under a broader "green onion " variety. All these varieties around the globe are classified as green onions that do not have a large bulb either way, which means they are harvested even before the bulb forms. Green onions offer surprisingly a lot more flavor than mature bulb onions with every bite yielding a crunchy essential goodness. The green leaves of the edible green onions, be it the spring onion or scallions, offer several different types of nutrients as compared to the bulb of these onions.
What Are the Nutritional Content of Green Onions?
The following nutrition information is provided by the USDA (United States Department of Agriculture) for one medium or approximately 0.033 ounces of raw green onion :
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Fiber: 0.0008 ounces.
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Sugar: 0.008 ounces.
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Protein: 0.0006 ounces.
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Fat: 0 ounces.
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Sodium: 0.000004 ounces.
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Carbohydrates: 0.0024 ounces
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Total Calories: 4.8 kilocalories.
Just like most non-starchy vegetables, green onions can not be measured or judged by the glycemic index. Because they comprise very little carbohydrate, they can not be tested for glycemic index, so they are assumed by nutrition experts to have a low GI. Like most colorful vegetables, green onions have no fat content at all and are ideal low-calorie foods containing just over 32 calories in a single cup (chopped form). This makes them great vegetables to add as a garnish or into dips, soups, and daily salads. They can be used as a versatile ingredient and topping for their added flavors even in salsas also.
What Are the Systemic Health Benefits?
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Cardiac and Immune Health Benefits: Three medium-sized green onions can surprisingly give a person the whole daily dose needed of vitamin K. Vitamin K plays a crucial role in maintaining cardiovascular health, blood and bone metabolism, and immunity. This vitamin is particularly deemed important for the blood clotting mechanism. Nutrition research specifically links green onions that are high in this vitamin to a decreased risk of osteoporosis with regular consumption in the diet.
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Prevention of Cancer: Green onions are members belonging to the allium family just like their cousin veggies and spices - be it garlic, leeks, or chives. Scientists have now identified that certain compounds present in the vegetables of the allium family are not only cancer-protective, but they also ward off cellular damage by significantly boosting the immune system with the ability to fight harmful free radicals. Current nutrition studies show a promising potential and direct correlation between the consumption of allium family vegetables including green onions to a much-reduced risk of developing myelomas, gastric, and prostate cancers.
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Prevention of Obesity and Chronic Lifestyle Diseases: Research shows that the multiple phytonutrients which are essential antioxidant compounds along with their bioactive counterparts present in onions may be effective in sustaining a healthy weight and in preventing individual obesity. Obesity is not only linked to developing chronic diseases and cancers but also the most common lifestyle diseases in the globe currently. High blood pressure and diabetes are also linked to it. Preliminary nutrition studies have noted that a heart-healthy phytonutrient or antioxidant-rich Mediterranean diet of onions and related vegetables like green onions can be useful in preventing obesity and chronic lifestyle diseases.
What Are the Possible Side Effects of Green Onions?
For individuals who have been recommended a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet, such as those suffering from gastrointestinal issues, celiac sensitivity, or irritable bowel syndrome, it is ideal to avoid onions. However, nutrition experts concur that the green parts of green onions which are low in FODMAP are usually safe to consume.
Onion allergy is also quite rare, but a few cases have been reported in the medical literature. If someone is concerned about any possible allergy to green onions, discuss with their healthcare provider or a registered allergist/dietician/ nutritionist for diagnosis and advice on managing such a condition.
Also, individuals taking blood thinner medications like Coumadin or Warfarin, then one may have to limit their intake of green onions or other leafy greens as the vitamin K present in the greens would possibly be capable of interfering with any medications.
How to Store Green Onions?
Green onions are available throughout the year round and have a usually bright green top that possesses a firm white base. This base also includes small shoots or roots. The entire green onion is perfectly edible but many individuals prefer to trim the top of the base. The bulb portion of a green onion has a very mild flavor in comparison to the strong flavors typical of the large bulb of onions.
These should not be ideally stored for more than five days after one purchases them as they can easily wilt or lose their crispness (usually in two to three days, depending on how fresh the onions were at the time of purchase). Store these green onions separately from other foods in the refrigerator that tend to absorb onion odors like mushrooms or corn.
How to Use Green Onions in Different Dishes?
Green onions are mostly eaten raw as a side dish along with main courses such as wheat or rice meals. But they can also be roasted, grilled, or sauteed for a great flavor. They can be done this way either whole or in chopped form. One can use green onions as a garnish for soups, to add on to salads, or dips to spice up dishes like tuna or chicken salads. A popular way of using green onions by culinary chefs is to use a food processor and combine some green onions, garlic, ginger, and olive oil to prepare a pesto-like sauce. This can easily be spread atop bread as a saucy dressing or onto meat dishes or even can be used as a saucy covering over vegetable dishes.
Conclusion:
Green onions are versatile low-calorie veggies that are great sources of vitamin A, vitamin C, and vitamin K that help to boost systemic immunity. Approximately one cup of green onions would be a great source of several important micronutrients. In addition, the promising anti-cancer effect of onions that comprise antioxidant compounds or phytonutrients is known to protect body cells against the effects of harmful free radicals that cause cellular damage.
