Is French Onion Soup Good For Diabetics

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How Many Calories Are In French Onion Soup

FRENCH ONION SOUP | How To Make Onion Soup

French Onion Soup tastes delectable but also comes with a good number of calories. There are a number of brands that provide this delicious soup and the calorie content in each of these French onion soup preparations is different. This article covers information about the calorie content in French onion soup available from a few popular brands.

French Onion Soup prepared using its standard recipe contains a total of 369 calories out of which 43% of the calories are obtained from carbohydrates, 40% calories come from fat and the remaining 17% of the calories come from proteins. One oz of this onion soup contains 43 calories and 100 grams contains 153 calories.

Commercially prepared French onion soup contain different flavors a number of additional ingredients and spices are added to these in order to enhance their taste and the calorie content in each of these is different. When choosing between commercially prepared French onion soup many people go for French onion soup available from Au Bon Pain. A large bowl of French onion soup available from this brand contains a total of 240 calories out of which 67% of the calories are obtained from carbohydrates 22% calories come from proteins and the remaining 11% calories come from fat.

Top Tips And Serving Suggestions

Top Tip: If you don’t have oven safe bowl you can place the cheese on top of the baguette slices while on the baking sheet and melt them in the oven. Then just simply top the soup with the crusty and cheesy baguette slices.

  • Serving: enjoy in an oven safe bowl topped with crispy baguette and bubbly cheese. Either as a side or it can be a whole meal in itself.
  • Storage: if you will have leftovers or want to make this soup ahead you can store the broth in an airtight container in the fridge for up to 5 days. When ready to eat, serve in oven safe bowls and top with the crispy bread and cheese, broil in the oven until soup is warm and cheese is bubbly on top.

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Also Check: Lipton Onion Mushroom Soup Mix

How To Make Keto French Onion Soup

To begin, get out the ingredients and pans, etc. so everything is easily accessible. Lets start out by making the soup.

First, melt three tablespoons of butter in a large soup pot or Dutch oven. Then add in the thinly sliced onions and oil. Cook them on a medium-high heat, stirring occasionally until soft, or about 15 minutes.

Second, add the sweetener, salt, and pepper. Now, this is where patience comes into play!

Continue to cook the onions, stirring every few minutes for 30-40 minutes. They should be beautifully browned and caramelized.

Culinary Uses Of French Onion Soup

French Onion Soup

Other than eating it, there is not much you can do with French onion soup because it is a dish all by itself. So lets get into how you make it instead. So, you will need onions , stock , cloves of garlic, butter, baguette , spice and herbs, and cheese .

The first thing you do is caramelize the onions. This could take a while, about an hour or 2 hours, but it is not something you can leave unattended. You have to pay close attention to it. Melt the butter in a stockpot then, sauté the onions in it until it browns nicely. You should never burn the onions, it reduces the richness of the taste. Use wine to deglaze the pan, and add in garlic and flour when it is almost done.

Add the stock, it could be chicken or beef. Cook it until it reaches a simmer, then add your spice or herb. Let it simmer for about 10 more minutes, then add pepper and seasoning to taste. Once that is done, slice your baguette into 1-inch thick pieces and toast them. Set it aside when it begins to turn golden around the edges.

Now, all that is left is to broil the topping. Get a bowl and ladle the soup into it then, add the toasted bread and top it with sliced or grated cheese of your choice. Place the bowl into the oven and broil it for 4 to 6 minutes. Bring it out with mittens and eat it while it is still bubbly and hot.

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Onion For Diabetes: Why Should You Have Onions To Manage Blood Sugar Levels

1. According to a meta-analysis, published in The Journal of Medicinal Food, onions tend to lower risk of blood sugar spikes.

2. Quercetin has anti-inflammatory and anti-oxidative properties, which help reduce symptoms of diabetes. Inflammation is one of the major contributors for chronic diseases like diabetes.

3. Red onions have very high fibre content. It takes a while for fibres to break down and digest, due to which they release sugar gradually into the bloodstream, which further ensures your blood sugar levels are stable.

4. Did you know a hundred grams serving of onions contain only eight grams of carbs? Diabetics are often asked to include foods that are low in carbohydrates in their diet. Carbohydrates tend to metabolise fast, causing fluctuations in the blood sugar levels.

5. The glycaemic index of onion is also below 55, which makes it an ideal pick for diabetes. Glycaemic index is a score given to carbohydrates depending on how they affect the blood sugar fluctuations. Foods with GI below 55 ensure gradual release of sugar in the blood stream.

6. Onions are also low in calories. Weight gain is one of the common complaints of patients with type 2 diabetes. Adding onions to your diet may help take care of your recommended calorie-intake of the day. Make sure you cook them well and not in refined oil or heaps of spices.

Equipment Used To Make This French Onion Soup

I find having this low carb french onion soup recipe in traditional oven safe bowls truly give you that classic french soup feeling.

Another option would be to use oven safe ramekins or soufle bowls as long as they are at least 10 oz in size.

A medium sized dutch oven pot always comes in handy for soups and stews.

Baking sheets are a must for this recipe in order to make the crusty bread and to place the oven safe bowls onto in case they boil oven and not make a mess in the oven.

Recommended Reading: Soupnation

Awesome Diabetic Friendly Gooey French Onion Soup

My husband and I have always loved French Onion Soup, but since he was diagnosed with Type 1 Diabetes a few years ago, I had yet to nail a recipe he could enjoy that didn’t scream “the bread is missing!” Finally, after many, many attempts, I nailed it. Please enjoy ~ also good for those on a low carb diet.

Onion And Type 2 Diabetes

Low Carb French Onion Soup Recipe

The beloved onion the painful tears they elicit while cutting are well worth the amazing flavor and aroma they provide for just pennies per serving.

Onions find themselves in the same bulb plant family along with garlic, scallions, leeks, and shallots. They all have similar nutritional profiles and provide a multitude of health benefits, largely due to their sulfur containing compounds.

Onions may be white, yellow or red and can vary in flavor from mild to strong and from sweet to spicy. They have been used for centuries both medicinally and, of course, culinarily. And they are a wonderful asset to a healthy diet, including a type 2 diabetic diet.

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Taking Back My Life And Table


Net carbohydrates 10g per serving


1-Even though you are used to eating this dish at a restaurant, it is easy and inexpensive to prepare at home. It just takes a little time

2-This recipe makes about 3 ½quarts of soup. I freeze it to have on hand whenever a meal needs a little more volume.

3- If you are Gluten free, eliminate the flour from the recipe. Use Gluten free bread or a rice cake in place of the muffin.

4- Most soups are best made a day ahead.

It takes about 15-20 minutes to darken the onions.

5 pounds of sliced onions

5 pounds onions 5 Tbsp. olive oil

3 Tbsp. Butter

3 Tbsp. Flour 2-3 cloves garlic, crushed

2 quarts chicken stock *

½ cup dry red wine or dry sherry

1 tsp. dry tarragon or herbs de Provence

salt to taste**

½ -tsp. fresh ground pepper

2 tsp. Dijon Mustard

½ THOMAS LIGHT English muffin, toasted

butter for muffins

½ cup Shredded Swiss cheese

¼ cup Grated Parmesan cheese

* Homemade is always best but a good quality canned or boxed does work really well.

** The longer this cooks, the saltier it gets. Hence the restaurant phrase the onion soup needs the hose


Preheat oven to 400

Reheat soup in a sauce pan.

Sprinkle a little of each cheese on the bottom of the dish. Slowly ladle the soup into the dish. Top with the toasted muffin half and more cheese*. Bake on a baking pan in the preheated oven until browned and bubbly.

Research On Onions Specific To T2 Diabetes

Onions can help reduce inflammation, an underlying cause of diabetes as well as many other metabolic issues.

Onions have been shown to have antidiabetic effects as well as reduce cardiovascular disease.

They seem to lowerblood sugar in animal studies and have even been shown to do so in one human study. Its probably due to the fact they are a prebiotic food. Prebiotics are undigested fibers that pass through the upper digestive tract to the large intestine where they stimulate growth of beneficial bacteria. And surprisingly, gut bacteria are involved in glucose regulation!

They also have antimicrobial properties, protect against infection which occur at higher rates with diabetes.

Antioxidants in onions have free radical properties that help to reverse cell damage.

Onions seem to have a positive effect on bone health perhaps even reducing risk for osteoporosis.

Sulfur containing compounds in onions have been linked to reduced risk for: breast, colon, prostate, stomach, ovarian, and oral cancer.

Pretty great benefits overall!

Recommended Reading: Beefy Lipton Onion Soup Mix

Instant Pot Onion Soup Tips

Why use THREE different types of onions?

  • Sweet Onions – are well, sweet. If you love a sweet onion soup you can go ahead and only use sweet onions.

  • Red Onions- add a deeper onion flavor with a little sharpness. Red onion is added to balance out the sweet onion.

  • Shallot – A great balance of sweet, bold flavor, and richness.

  • So, if you add all three together you get THE PERFECT SOUP.

What is the best way to cut the onions?

  • Try not to cry! Here are a few tips to avoid the onion tears

  • Use a sharp knife!

  • Set onions in freezer for 15 minutes prior to cutting

  • Also, try chopping them under running water

  • Slice onion in half

  • Low Carb Panera Bread Options

    French Onion Soup

    Welcome to the plethora of low carb options at Panera Bread!From salads to half sandwiches to soups, you have your pick of just about anything.

    If an item isnt listed here, it was either unbalanced in carb to protein ratio, too high in carbs, or its a seasonal item local to you and wasnt listed on Panera Breads website.NOTE One thing I noticed about Paneras food is that there is very little fiber. The vast majority of items have about 2 grams of fiber. Not that big of a deal if Panera is a once in a while visit.On the other hand, their fat to protein to carb ratios are pretty good!

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    Tips To Stop The Onion Tear

    Cutting onions is tricky. Not only do they easily slide around, but as soon as you cut into them, youre likely to tear up.

    Here are a few hacks:

    1. Refrigerated onions are less likely to elicit tears.

    2. Leaving the root in tact may help.

    3. Cutting under cold water can help, but this may also increase odds of your knife slipping and cutting yourself.

    4. Some claim sticking your tongue out, chewing gum or putting bread in your mouth helps but since bread is pretty high carb, we dont advocate that one!

    5. My favorite: onion goggles. These seal over your eyes and protect you from the gases released. I use them every time and theyre well worth the investment they last for years.

    Keep in mind that the more you reduce your exposure to the cut onions, the easier it will beso either cover them up or cook them right away.

    How To Make Awesome Diabetic Friendly Gooey French Onion Soup

    • 1Melt Smart Balance and olive oil in heavy pan. Add onion slices and cook on medium for about 20 minutes, stirring occasionally. Watch to make sure onions do not brown. You want them very wilted and tender.
    • 2Add in garlic powder, thyme, sherry, broth and water. Cook uncovered on medium for 15 minutes, then cover and cook on medium for 15 minutes. Keep warm until ready to serve.
    • 3To serve, divide into four bowls. Sprinkle with Parmesan and then top with a slice of each cheese. Heat in microwave until cheese is just completely melted . Serve and enjoy! YUM!
    • Last Step: Don’t forget to share! Make all your friends drool by posting a picture of your finished recipe on your favorite social network. And don’t forget to tag Just A Pinch and include #justapinchrecipes so we can see it too!

    Read Also: Lipton Onion Soup Mix Recipes Potatoes

    What Are Your Favorite French Foods

    Are you a fan of French cuisine? I totally enjoy all things French and need any excuse to hop on a plane. While at home I stick to keto and low carb recipes, but I admit when traveling I dont say no to the local bakeries and traditional dishes.

    Do you have any favorite French dinners or desserts youd like to see undergo a keto makeover? Id love to get your suggestions and give them a go! Just comment with your idea in the comments section below.

    I hope you love this recipe, and it takes you back to Paris or Toulouse or wherever you may have a memory of it!

    Pin the recipe here:

    Follow me on Instagram and tag me in your food pictures! I cant wait to see what you make!

    If you LOVE this recipe please consider giving it a five-star rating in the review area below!

    Is Onion Soup Good For Weight Loss

    French Onion Burger

    Onions are a great source of soluble fibre and therefore a good prebiotic food for the good gut bacteria. Optimal gut health is crucial for weight loss and this delicious soup provides great nutrients to help boost weight loss as part of a weight management programme.

    • For another of natures powerful anti-inflammatories, Turmeric is one to consider. READ MORE

    Recommended Reading: Lipton Onion Soup Carbs

    Keto French Onion Soup

    Delicious keto French onion soup is high protein and packed with flavor. Its topped with gluten-free garlic crostini and gruyere cheese. This low carb comfort food will have you dreaming of Paris.

    This post may include Amazon links or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    Just imagine

    For just a moment close your eyes. In your minds eye, imagine yourself at a small table in front of a café on the Champs-Elysées in Paris. To your left and down the street a ways is the magnificent Arc de Triomphe.

    Perhaps youre wearing a tan beret, black jeans and blouse, with a well-cut tan wool blazer. Theres a slight chill in the air, and you breathe it in with delight.

    As you ponder Napoléon and his armies, two dessicated reddish leaves catch your eye as they fall from a nearby tree and land on the table next to yours. You smile as the sunlight catches your face.

    Just then a smart-looking waiter magically appears at your side and presents you with the fall favorite, soup à loignon. Bien sûr, you say merci and enjoy the day and your meal.

    Why soup à loignon? Well, youre in Paris! Theres no need to call the classic French onion soup.

    Wasnt that a nice little escape? Shall we invoke the senses of smell and taste now to lead us to Paris as well? Why not?

    Why not, indeed! Lets take a trip lead by this delicious keto French onion soup. On y va!

    What Is History Of French Onion Soup How To Procure It

    Onion soups have been around, as far back as when the Roman Empire still existed. This onion soup, in particular, originates from Paris, France. It is usually seen as food for poor people since onions are plentiful and easy to grow. It has been around for as far back as the 18th century in France.

    The French onion soup was introduced to the United States when a New York restaurant owned by Henri Mouquin started serving it in 1861.

    If you want to get French onion soup, you can make it using recipes online, or go to a restaurant that serves French cuisine. But, if you travel to Paris, it shouldnt be hard to find.

    Also Check: Aldi Chicken Broth

    Nutritional Benefits Of French Onion Soup

    Onion is the basic ingredient in French onion soup, although there are other ingredients in there too. They all come together to help do the body some good. A combination of all the nutrients in French onion soup can help eye health, good cell communication, and healthy bones. In French onion soup, you have vitamins, fiber, omega 3 ALA, phosphorus, calcium, and antioxidants .

    The antioxidants present in your regular French onion soup are phytochemicals. You have two, Quercetin and Myricetin. Myricetin can protect against diabetes and cancer, it also does a good job of protecting the cells in our body from radical damage.

    Quercetin does something entirely different. It protects certain organs in the body, for example, kidneys, liver, and brain. It can protect against diseases like hay fever and asthma. It may also be able to offer protection against cardiovascular diseases.

    It also contains vitamin B6, which contributes to immune health, blood health, gets rid of fatigue, and helps hair growth. In there, you also have vitamin B2 . This helps the creation of energy and shares the duties of vitamin B6 too. You also have Thiamin , which contributes to the maintenance of our mental and emotional state.

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