From creamy tzatziki-inspired salads to crunchy umami and chili-forward snacks, cucumbers are going viral, which begs the query: Is it wholesome to eat an entire cucumber daily? On this article, we spoke to registered dietitians Amy Davis, RD and Veronica Rouse, RD to interrupt down the diet of cucumbers and discover the potential well being advantages from consuming a whole cuke daily.
The well being results of consuming an entire cucumber every day
Right here’s a take a look at what occurs whenever you incorporate a whole cucumber into your every day eating regimen.
1. You will be well-hydrated
Hydration is essential not just for bodily exercise or withstanding excessive warmth. Every day hydration is essential for regulating physique temperature, making certain correct mobile operate, and sustaining electrolyte stability. “One entire cucumber is made up of about 96 % water. Attributable to this high-water content material, one could have improved hydration ranges, and probably extra common bowel actions by consuming a whole cucumber a day,” Davis says. As she notes, sufficient hydration helps forestall constipation by holding the digestive system functioning easily.
2. You will reap tons of vitamins
Cucumbers are filled with important nutritional vitamins and minerals, together with vitamin Ok, vitamin C, potassium, and magnesium. “Consuming an entire cucumber every day can assist coronary heart well being on account of its potassium content material, which helps regulate blood stress by counteracting sodium’s results. With roughly 290 to 300 milligrams of potassium in a medium cucumber, it may be a useful a part of a heart-healthy eating regimen,” says Rouse, who focuses on coronary heart well being.
3. You will really feel extra glad along with your meal
Cucumber is low in energy, making it a great snack for these trying to handle their weight, as they are often consumed in bigger portions with out considerably rising calorie consumption. Its excessive water content material and even the minimal fiber ranges can promote a sense of fullness. “In keeping with the USDA Meals Information Central, one entire cucumber accommodates about 45 energy. Since cucumbers are so low in energy, however have a excessive water content material, they may help promote satiety and support in weight administration,” Davis notes.
So, is it wholesome to eat an entire cucumber daily?
Consuming a big serving of cucumber daily is usually thought-about secure and could be a part of a nutritious diet. Rouse notes it isn’t solely secure, however, “including a cucumber to your eating regimen also can assist you meet the USDA’s advice of 5 to 9 servings of fruits and veggies every day. Many individuals don’t get sufficient greens, so together with a cucumber in your every day routine is a straightforward and engaging approach to increase your consumption.”
Davis agrees, noting, “Since cucumbers are made up of principally water and supply solely small quantities of sure nutritional vitamins and minerals, it’s secure and nutritious to eat a cucumber every day.” That mentioned, cucumbers have about half your day’s price of vitamin Ok, which might have an effect on blood clotting, so these taking blood thinners, like warfarin, ought to verify with their physician earlier than rising their cucumber consumption, Davis warns.
Whereas consuming an entire cucumber every day is secure and even useful, it is essential to devour quite a lot of fruit and veggies in your eating regimen. Each merchandise of produce offers distinctive nutritional vitamins, minerals, and antioxidants. By embracing dietary variety, you’ll be able to be sure that your physique receives all of the important vitamins it must operate optimally and scale back your danger of deficiencies.
The very best whole-cucumber recipes on TikTok
Asian-inspired recipe
This TikTok video by person @logagm appears to have sparked the viral development. Within the video, thinly sliced cucumbers are shaken up in a plastic deli container together with soy sauce, fish sauce, sugar, MSG, sesame oil, garlic, inexperienced onions, and toasted sesame seeds. With over 7.8 million views, this mouthwatering recipe has prompted many to strive the development themselves.
One thing salty and candy
At 8.9 million views, creator @logagm has completed it once more with a unique tackle this cucumber salad. This recipe combines simply six components: olive oil, pepperoncini brine, white vinegar, honey, salt, and pepper. Are you drooling but?
Creamy, briny, and scorching
On this video, @ash_loves_condiments achieves well-balanced taste with a cucumber salad combining jalapeno cream cheese, marinated goat cheese, thinly sliced purple onion, purple wine vinegar, salt, pepper, and garlic powder.
Added protein
If you’re trying to rework cucumber salad right into a extra balanced meal, look no additional. Creator @Taylorlynnlankau‘s recipe combines soy sauce, minced garlic, chili crisp, sesame oil, sesame seeds, rice vinegar, inexperienced onions, and edamame for a contact of plant-based protein.
Tart and salty
Don’t have a mandoline? No drawback! Creator @Abbiekonnick prefers slicing her cucumbers with the massive horizontal grates on the aspect of a cheese grater. Mixed with lemon juice, garlic, Parmesan cheese, olive oil, white wine vinegar, salt, pepper, and crushed purple pepper, this dish is tart and salty, with a kick!