Onions, dehydrated flakes & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 45.9 per 100g.
✅ Nutrition data verified · GL 45.9/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
How This Food Affects Blood Sugar
Nutrition Overview
Foods to Try Instead
🥦 Chrysanthemum leaves, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum leaves, raw & diabetes →🥦 Chrysanthemum, garland, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum, garland, raw & diabetes →🥦 Alfalfa seeds, sprouted, raw
GL 0.1/100g — Low GL
Fiber 1.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Alfalfa seeds, sprouted, raw & diabetes →🥦 Mustard greens, frozen, unprepared
GL 0.1/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Mustard greens, frozen, unprepared & diabetes →Explore More in Vegetables and Vegetable Products
🟢 Low GL · GL 1.4/100g
🟢 Low GL · GL 2.6/100g
🟡 Eat in Moderation · GL 15.2/100g
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 7g | 5.8g | 3.2 | Friendly |
| Standard Serving | 14g | 11.7g | 6.4 | Friendly |
| Restaurant Portion | 28g | 23.3g | 12.9 | Moderate |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Frequently Asked Questions
Is Onions dehydrated flakes a reasonable choice if you have diabetes?
A GL of 45.9 is a clear signal: Onions dehydrated flakes impacts blood sugar significantly. This doesn't mean “never.” It means “rarely, in small amounts, with strategy.” Half-portions, paired eating, or occasional treats — you decide the context.
What is the glycemic load of Onions dehydrated flakes?
Onions dehydrated flakes's glycemic load: 45.9 (per 100g). Unlike GI which only measures speed, GL accounts for actual carbohydrate quantity — making it the more practical number for diabetes management.
What happens to blood sugar after eating Onions dehydrated flakes?
After eating Onions dehydrated flakes, you can expect a high blood sugar response. The GL of 45.9 means a significant spike. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 61.9 for Onions dehydrated flakes is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Onions dehydrated flakes reduces the glycemic load substantially. At GL 45.9 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 14.0g) = 45.9 × 14.0 ÷ 100 = 6.4
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170002. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Onions, dehydrated flakes — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/onions-dehydrated-flakes/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.