How healthy are cucumbers? Why dietitians still recommend them

Cucumbers may not be the most nutrient-dense foods, but dietitians still recommend them for their hydration, low calories, and fiber content. Kimberly Dong, a Tufts University nutrition professor, explains that cucumbers are an excellent source of hydration due to their high water content (about 96 percent). A medium cucumber contains only around 45 calories, making it a suitable option for those watching their calorie intake.

Gina Jarman Hill, a Texas Christian University nutritional sciences professor, clarifies that while there's a popular belief about cucumbers being negative-calorie foods, they don't actually contain fewer calories than it takes to digest them, but their low caloric value is close to that. Consequently, cucumbers can be consumed without significant worry about weight gain.

The low carbohydrate and fiber content of cucumbers result in minimal impact on blood sugar levels, making them suitable for individuals with diabetes. Some research has suggested that cucumber extracts may positively impact cholesterol, triglyceride, and blood pressure levels, although these findings are still preliminary. Cucumbers can be a healthier alternative to processed snacks and can be paired with fiber-rich foods like bean dips and hummus.

Fermented pickles made from cucumbers may also offer additional health benefits, such as reduced inflammation and improved gut health, although they are typically high in sodium.