Cucumbers and Its Health Benefits: An Overview

Introduction:

Cucumbers are crisp and refreshing vegetables that have a high water content. What is most surprising is the fact that almost 95 percent of this veggie content is water. This is highly recommended by nutritionists because of the rich dose of potassium and vitamins K and vitamin C in it. Cucumbers also comprise several antioxidant compounds and phytochemicals that can boost cellular immunity and health.

What Is the Nutritional Content of Cucumber?

A half cup of sliced cucumber, which is around one ounce, can provide someone with around 8 calories, around 0.01 ounces of protein, 0.067 ounces of carbohydrates with 0.03 ounces of naturally occurring sugars, and a negligible 0.003 ounces of fat. Hence, they are low-fat and high-vitamin K, C, and potassium-containing foods. The below nutrition information is enlisted by the USDA (United States Department of Agriculture) for a half-cup serving of a long cucumber with its peel, that is around 1 ounce;

1. Sugars: 0.03 ounces.

2. Protein: 0.01 ounces.

3. Vitamin K: 0.00028 ounces.

4. Vitamin C: 0.000005 ounces.

5. Potassium: 0.0026 ounces.

6. Vitamin B5: 0.00003 ounces.

7. Fat: 0.003 ounces.

8. Sodium: 0.00003 ounces.

9. Carbohydrates: 0.067 ounces.

10. Fiber: 0.01 ounces.

11. Total Calories: 8 kilocalories.

Cucumber has a low glycemic index value of around 15, which indicates it cannot cause a rise in blood sugar levels even after moderate consumption and can be best suited for the diabetic and prediabetic diet. Even in small amounts, it does comprise negligible amounts, that is, 0.003 ounces of fat, which is primarily heart-healthy or cardioprotective unsaturated fat. This helps to improve the HDL (High density lipoprotein) cholesterol levels in the body. Though cucumbers may not be proteinaceous or a good source of protein, they yield only up to 0.010 ounces of protein per single serving. It is important to note that to meet the daily requirements of protein via diet, one should ideally pair it with a higher protein food such as lean meats, nuts, eggs, seeds, or plant-based proteins. Suppose someone eats a whole cucumber, which is approximately an 8-inch length cucumber weighing around 10 ounces. In that case, they are still likely to consume only around 45 calories.

What Are the Health Benefits of Cucumber?

1. Safe for Diabetic Diet: According to the American Diabetes Association, three to five servings of non-starchy vegetables such as cucumber, asparagus, artichokes, and amaranth grain are beneficial. Consuming these non-starchy vegetables like cucumbers can not only help satisfy hunger cravings but also prevent the rise in blood sugar levels, Due to their fiber and water content, these are ideal add-on foods for diabetic patients.

2. Helps in Consistent Hydration: Though drinking water is the most efficient way to thirst-quenching, high-water foods like cucumbers can rehydrate anyone. Especially if someone is living in a tropical country with hot temperatures, it can be very useful. Cucumbers additionally give a healthy dose of folate, which can be useful (as per recommendation by the nutritionists) in pregnancy or for reducing the stroke risk in hot climates.

3. May Prevent Diverticulitis: According to current nutrition research, diverticular disease (the painful inflammatory disease of the colon) usually requires frequent hospitalization. Though research studies have shown mixed results regarding the benefits of fiber in preventing diverticulitis flare-ups, nutritionists commonly recommend including at least 0.3 ounces per day of fiber derived from hydrating fruits or vegetables such as cucumber. This can be associated with a 30 percent risk reduction in diverticulitis if consumed regularly.

4. Reduces the Risk of Certain Cancers: Cucurbitacins, which are the natural compounds found in cucumbers and their cousin vegetables like squash are known ton potently inhibit cancer growth, especially in preventing breast cancer as per some nutrition and medical research. Even though there would be several variations of these cucurbitacin compounds in the different varieties of cucumber (as per the local availability), regular consumption is indeed linked to a reduced risk of cancer. This is further attributed by some researchers to the presence of the flavonoid fisetin that is present in cucumber, which demonstrates potent antioxidant and anti-neoplastic /cancer behavior in the body cells.

What Are the Possible Precautions?

For individuals who are allergic to ragweed, cucumber allergies can be quite common. This phenomenon is called oral allergy syndrome (OAS). These patients may experience common cross-reactivity between these two plant families.

Individuals who are on blood thinner medications like warfarin should ideally refrain or consult with their registered health care professional before including cucumber in their diet. This is because the veggies that are a good source of vitamin K can interfere with the systemic medications.

What Are the Storage Methods?

The fresh cucumbers one finds in the local supermarkets are usually sold in plastic wraps, one would need to refrigerate them at home for about a week before using them. Cucumbers can also be easily pickled in vinegar, or one can freeze these veggies for long-term storage, for around a year.

How to Consume Cucumber?

One can snack on cucumber for hydrating and satisfying themselves at any time of the day. One can use sliced cucumbers for salads or the crudité as dips or spreads. One can experiment with the cucumbers with dill herb or mint for side dishes or savory dishes. Culinary experts usually prefer traditional English cucumber for almost every sandwich, and it is always great to add the sliced cucumbers for appetizers or toppings. One can easily blend it with other fruits in fruit salads, or one can enjoy a refreshing sip of cucumber-infused water to stay hydrated throughout the day.

Conclusion:

Cucumber is primarily a low-calorie food comprised of 95 percent water by weight. This makes it one of the most unique and hydrating veggies, filled with nutrients. The presence of potassium and vitamins K and C, and low-fat foods make it an add-on to any healthy or balanced diet for diabetic patients. For individuals who want to stay hydrated and refreshed to sustain a healthy weight, this veggie certainly fits into the low-calorie diet.