Cucumber improves blood sugar and reduces cancer risk

Cucumbers are crisp and refreshing due to their high water content. However, with 95% water, you may be wondering whether they have much to offer by way of nutrition. Along with potassium and vitamins K and C, cucumbers have several phytochemicals with promising health benefits. Cucumber Nutrition Facts A half cup of sliced cucumber (52g), with the peel, provides 8 calories, 0.3g of protein, 1.9g of carbohydrates, and 0.1g of fat. Cucumbers are a good source of potassium and vitamins K and C. Carbohydrates A half cup of sliced cucumber has almost 2 grams of carbohydrates and 0.3 grams of fiber. There are also 0.9 grams of natural sugar in cucumber. Cucumber has a low glycemic index of 15,2 which means that it's not likely to raise blood sugar. Fats There is almost no fat in cucumber at 0.1 grams per half cup of slices. It does contain a small amount of unsaturated fat, which is regarded as the "good" fat because it may lower cholesterol levels. Protein Cucumbers are not a good source of protein, providing just 0.3 grams per serving. Therefore, if you want to get more protein from your cucumber, you should eat it with protein-rich foods like meat, nuts, and seeds. Minerals and Vitamins Cucumbers are naturally high in water so their relative concentration of nutrients is low. Still, they contain vitamin K, vitamin C, and potassium. Vitamin A, calcium, magnesium, and phosphorus are also found in trace amounts in cucumber nutrition. Calories A half cup of cucumber (52g), with the peel, provides only 8 calories. If you eat a whole cucumber that is roughly 8.25 inches in length (301g), you will consume around 45 calories. Therefore, if you are watching your calorie intake, this vegetable can be included in a low-calorie diet.

Cucumber Nutrition: Health Benefits In addition to their vitamin and mineral content, cucumbers contain unique substances that are being studied for their therapeutic effects. Here are some of the ways cucumber promotes health. Eases Diverticulitis Diverticular disease is a painful inflammation of the colon that sometimes requires hospitalization. Studies have shown mixed results on the benefits of fiber to prevent flare-ups (called diverticulitis) However, research supports the intake of fiber from fruits and vegetables, like cucumbers, to lower the likelihood of diverticulitis-related hospitalizations. Specifically, getting an additional 8.5 grams per day of fiber from fruits and vegetables was associated with a 30% risk reduction. May Reduce Cancer Risk Cucurbitacins are a natural compound found in cucumbers and some other vegetables, such as squash. There are multiple variations of cucurbitacins that work together to inhibit cancer growth, and breast cancer appears to be particularly sensitive to their effects. In addition, cucumbers contain the flavonoid fisetin, which shows antioxidant and anti-cancer behavior. Although more human studies are needed to confirm the role of cucumber in cancer prevention, research thus far is promising. Improves Blood Sugar Cucumbers are a non-starchy vegetable, which is one of the best categories of food for managing diabetes. The American Diabetes Association recommends three to five servings of non-starchy vegetables per day8 at a minimum. When hunger strikes, eating non-starchy vegetables can help satisfy your appetite without raising blood sugar levels. The fiber and water content of fresh cucumbers makes them an ideal choice for glycemic control. Promotes Hydration Drinking water may be the most efficient way to quench your thirst, but high-water foods can also provide hydration. Cucumbers are 95% water,9 making them a great way to rehydrate in hot temperatures. Snack on cucumbers after sporting events or heavy exercise to help replace electrolytes and water your body needs. Because the interior of cucumbers can be up to 20 degrees cooler than outside temperatures,they're sure to cool you down in no time. Supports Heart Health Cucumbers are a good way to add fiber, which improves satiety and helps lower cholesterol levels, and potassium, which reduces blood pressure levels. Cucumbers also provide folate, an essential B vitamin that reduces stroke risk.It's no secret that eating a variety of fruits and vegetables every day is an effective way to prevent heart disease, and cucumbers are a refreshing option. Cucumber Allergies If you're allergic to ragweed, you may notice some allergy symptoms after eating cucumber. This phenomenon is called oral allergy syndrome (OAS) and is caused by cross-reactivity between the two plants. Additionally, a genuine food allergy to cucumbers is a possibility. Food allergy symptoms typically include hives, dizziness, swelling of the tongue or throat, chest tightness, and difficulty breathing. If you suspect an allergy to cucumbers, see an allergist to discuss your concerns. Negative Effects If you take Coumadin (warfarin) as a blood thinner, it's important to keep your intake of vitamin K consistent.Green vegetables like bok choy and cucumber provide vitamin K, which is essential for blood clotting. Because it may interact with the blood-thinning effects of warfarin, maintaining roughly the same daily consumption of vitamin K can help your doctor determine the correct dosage of medication for you. Storage and Food Safety After picking cucumbers from the vine, store them in perforated bags in the refrigerator for up to 3 days.10 Fresh cucumbers from the supermarket are sometimes sold in plastic and can be placed in the refrigerator at home for about a week before use. Cucumbers should be washed before slicing, peeling, or eating. Cucumbers tend to dry out quickly after being sliced, so cover exposed areas and place them back in the fridge for use within a few days. Cucumbers can also be pickled in vinegar or frozen up to a year.