How healthy are cucumbers?

When Kimberly Dong, an associate professor of nutrition and public health at the Tufts University School of Medicine, names fruits and vegetables that offer the most nutrition per bite, cucumbers aren’t at the top of her list. Still, she said, there are good reasons to eat them.
Low in calories and full of water with some fiber, cucumbers are healthful, she said. And because they’re crunchy, with a mild, refreshing flavor, they pair well with many foods.
Cucumbers come in many variations: standard, fat, thick-skinned garden cucumbers; longer, more slender English (or hothouse) cucumbers with thin skin and smaller seeds; bite-size and bumpy gherkins; crisp, compact Persian cucumbers.
However you slice them (or don’t!), here’s why cucumbers are a satisfying summer staple, with recipe ideas from New York Times Cooking.
They’re hydrating.
As temperatures rise, cucumbers — which are about 96 percent water — are an excellent low-calorie source of hydration, Dr. Dong said.
A 10.5-ounce unpeeled garden cucumber, for instance, contains just over one cup of water and 45 calories.
Gina Jarman Hill, a professor of nutritional sciences at Texas Christian University, said there is a common misconception that cucumbers are “negative-calorie foods” — meaning they contain fewer calories than it takes to burn digesting them. “There’s no such thing as a ‘negative-calorie food,’” she said, but because the number of calories in cucumbers is so low, they’re about as close as you will get to one.
As long as you’re mindful of what you pair them with, Dr. Hill said, there is no reason to curb your cucumber consumption.
They may help support metabolic health.
Because a cucumber has so few carbohydrates (11 grams) and a little bit of fiber (1.5 grams), it has a minimal effect on blood sugar and is considered safe for people with diabetes, Dr. Hill said. Fiber helps to slow digestion, which keeps blood sugar levels in check, she said.
There is also some limited research in animals and humans showing that eating cucumbers — or their extracts — may benefit insulin, cholesterol, triglyceride and blood pressure levels.
In a clinical trial published in 2016, for instance, researchers split 47 patients with slightly elevated cholesterol and triglyceride levels into two groups: one that took a daily capsule containing cucumber seed extract and another that took a placebo. After six weeks, the cucumber group had improved blood cholesterol readings compared with those in the placebo group.
These studies are promising, Dr. Dong said, but still preliminary.
They’re the perfect snack and mealtime companion.
With subtle flavors and a satisfying crunch, cucumbers can be an excellent complement to — or replacement for — many foods. Slices or spears can be healthier substitutes for processed snacks like chips and crackers, and can act as vehicles for fiber-rich bean dips and hummus, Dr. Dong said.
Cucumbers can also make meals feel lighter and fresher by adding volume with minimal calories, said Isaac Bernal, a chef in New York City.
Fermented pickles, made from cucumbers that have been soaked in a salty brine that encourages beneficial bacteria to grow, may offer some extra health benefits, said Heewon L. Gray, an associate professor of nutrition and dietetics at the University of South Florida. Fermented foods have been linked to reduced inflammation and better gut health. (Regular pickles can also be a healthy snack, but they’re pasteurized or made with vinegar to inhibit the growth of bacteria.) You can find fermented pickles in the refrigerated sections of grocery stores. They often have “fermented,” “probiotic” or “containing live cultures” labels, and don’t include vinegar among their ingredients, Dr. Gray said. Keep in mind that pickles — fermented or not — are salty. One dill pickle spear has 326 milligrams, or 14 per cent of the daily recommended limit.
Whether on the side or at the center of a dish, this recipe from New York Times Cooking will help you work more cucumbers into your summer menu.
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Chinese Smashed Cucumbers With Sesame Oil and Garlic
Ingredients
Yield:
4 to 6 servings
About 2 pounds thin-skinned cucumbers like English or Persian (8 to 10 mini cucumbers, 4 medium-size or 2 large greenhouse)
1 teaspoon salt, plus more for cucumbers
2 teaspoons granulated sugar, plus more for cucumbers
1 ½ tablespoons rice vinegar
2 teaspoons sesame oil
2 teaspoons soy sauce
1 tablespoon grapeseed or extra-virgin olive oil
2 large garlic cloves, minced or put through a press
Red pepper flakes, to taste
Small handful whole cilantro leaves, for garnish
2 teaspoons toasted white sesame seeds, for garnish (optional)
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Preparation
Step 1
Rinse cucumbers and pat dry. Cut crosswise into pieces about 4 inches long. Cut each piece in half lengthwise.
Step 2
On a work surface, place a piece of cucumber (or several) cut side down. Lay the blade of a large knife flat on top the cucumber and smash down lightly with your other hand. The skin will begin to crack, the flesh will break down and the seeds will separate. Repeat until the whole piece is smashed. Break or slice diagonally into bite-size pieces, leaving the seeds behind.
Step 3
Place the cucumber pieces in a strainer and toss with a big pinch of salt and a big pinch of sugar. Place a plastic bag filled with ice on top of the cucumbers to serve as a weight and place the strainer over a bowl. Let drain 15 to 30 minutes on the counter, or in the refrigerator until ready to serve, up to 4 hours.
Step 4
Make the dressing: In a small bowl, combine salt, sugar and rice vinegar. Stir until salt and sugar are dissolved. Stir in sesame oil and soy sauce.
Step 5
When ready to serve, shake cucumbers well to drain off any remaining liquid and transfer to a serving bowl. Drizzle with grapeseed or olive oil and toss. Add half the dressing, half the garlic and the red pepper flakes to taste, and toss. Keep adding dressing until cucumbers are well coated but not drowned. Taste and add more pepper flakes and garlic if needed. Serve immediately, garnished with cilantro and sesame seeds. The New York Times