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Raw vs. Cooked Onions: Uncover the Ultimate Way to Eat Them

Raw Vs Cooked Onions: Which Is the Healthier Choice?

In the realm of Indian cuisine, onions hold a revered place. Whether it’s in curries or spicy meat dishes, the absence of onions can leave a significant void in the taste. Many people also consume onions as a part of salads. But have you ever pondered over whether eating raw onions is more beneficial than consuming them after cooking? To delve deeper into this culinary quandary, we turned to India’s renowned nutrition expert, Nikhil Vats. Let’s explore this topic further.

Raw or Cooked Onions: The Two Sides of the Coin

Consuming onions can be done in two primary ways—raw or cooked. However, the choice largely depends on an individual’s taste and preference. Consuming raw onions is often considered better as it helps in obtaining more sulfur compounds compared to cooking them. Additionally, raw onions contain several essential nutrients that may get depleted during the cooking process.

When you cut, chop, or crush onions, they undergo an enzymatic response that leads to the production of sulfur compounds. These compounds are not only responsible for making your eyes water but also offer several health benefits. They aid in breaking down blood clots, reducing the risk of strokes or heart diseases, preventing cancer, and controlling blood sugar levels, among other advantages.

Drawbacks of Consuming Raw Onions

There is no denying that raw onions are more beneficial for health when compared to their cooked counterparts. However, there are certain drawbacks associated with excessive consumption of raw onions that one should be cautious about. Here are some potential issues:

1. Bad Breath

Raw onions are notorious for causing bad breath. The pungent odor of onions can linger in your mouth, making it less pleasant for you and those around you.

2. Heartburn and Acidity

Consuming too many raw onions can lead to heartburn and acidity, which can be uncomfortable and bothersome.

3. irritable bowel syndrome (IBS)

Individuals with a sensitive stomach or irritable bowel syndrome may experience digestive discomfort when consuming raw onions.

Given these potential downsides, it is advisable to consult a nutritionist to determine the right amount of onions to include in your diet.


In the debate of raw vs. cooked onions, it’s clear that both have their merits and demerits. Raw onions offer a plethora of health benefits, thanks to the sulfur compounds they contain. However, excessive consumption can lead to issues like bad breath, heartburn, and digestive discomfort. Therefore, it’s essential to strike a balance in your onion consumption and consult a dietitian for personalized guidance.