Cucumbers, although not a rich source of nutrients, offer properties that make them popular among nutritionists. Their low calorie content and high percentage of water make them a hydrating and light food.

The high water content of cucumbers, which reaches 96%, positions them as an ideal option for hydration, especially in hot climates. One garden cucumber provides approximately 45 calories, making it perfect for those looking to maintain a healthy weight.

Gina Jarman Hill, a professor of nutritional sciences at Texas Christian University, told The News York Times that there is a misconception that cucumbers are “negative calorie foods” (containing fewer calories than are burned when digested), but that there is no such thing as a “negative calorie food,” although the calorie count of cucumbers is so low that they are the closest thing.

Effects on metabolic health

Cucumbers have minimal impact on blood sugar levels, making them safe for people with diabetes.

Hill notes that because cucumber has very few carbohydrates (11 grams) and a little fiber (1.5 grams), its effect on blood sugar is minimal and it is considered safe. Fiber helps slow digestion, which keeps blood sugar levels in check, he said.

In addition, preliminary studies suggest that its consumption could positively influence insulin and cholesterol levels, although more studies are necessary to validate these effects.

Cucumber also provides little fiber: usually between 0.5 and 0.8 g per 100 g. In a nutritional reference it also appears with 0.7 g of fiber per 100 g. If you eat it with the shell, the fiber content increases a little, because the skin concentrates more insoluble fiber.

Properties associated with cucumber

Regular consumption of cucumbers is associated above all with better hydration, digestive support and contribution of antioxidants, in addition to being a low-calorie food with a satiating effect.

Associated properties

Culinary versatility

With their crunchy texture and refreshing flavor, cucumbers are an ideal complement to various meals and snacks.

They can be used as substitutes for processed snacks and in salads to provide volume without many calories.

Recipes such as “mashed Chinese cucumber with sesame oil” and “mango and cucumber salad with Tajín” highlight its versatility in the kitchen.