Another nutrition trend has gone viral on social media: cucumber salads. TikTok creator Logan Moffitt has created his own cucumber community, accumulating millions of views on videos of his latest cucumber salad recipes combining the refreshing veggie with an array of other tasty ingredients. In addition to its crunchy charm, part of the popularity of the mighty cucumber is its many health benefits.
Health benefits of cucumbers
“Cucumbers are low in calories and packed with nutrients,” says Raj Dasgupta, MD , Chief Medical Advisor for Fortune Recommends Health. “They have antioxidants that protect the body against free radicals and reduce inflammation. Cucumbers are about 95 percent water, so they’re a great way to stay hydrated. They also provide vitamins and minerals like vitamin K, vitamin C, potassium and magnesium, which are important for your bones, skin and heart health.”
Cucumbers can help with weight management as they can be filling, but not calorie-dense, explains Dawn Menning, MS, RD , Program Director for Digital Health with Nutu App . They have a low glycemic index rating, which means they have a lower effect on blood glucose levels compared to other foods, she adds, and can also help with digestion from its fiber content.
Food This chef's trick guarantees a crisp, not soggy, cucumber salad
What is the healthiest way to eat cucumbers?
Experts agree that you should keep the skin on and eat the cucumber raw to obtain the maximum nutritional benefits.
“The skin has most of the fiber, which helps with digestion and keeps your blood sugar stable,” explains Dr. Dasgupta. “Eating them raw also keeps their water content and nutrients intact. Adding a little healthy fat, like olive oil, when you eat cucumbers can help your body absorb certain vitamins better.”
Another healthy way is to eat pickled cucumbers, adds Tejal Parekh, RD, LD and contributor for The Mesothelioma Center at Asbestos.com. Pickled cucumbers are pickles that are fermented, and this makes them a good source of probiotics, which are valuable for gut health. However, it's important to choose pickles that have been pickled in brine, not vinegar, she says, which you will find in the refrigerated section of the store. Keep in mind, though, that pickles are high in sodium, so you should keep servings in moderation.
Benefits of cucumber water
Cucumber slices have also become an increasingly popular addition to water. Cucumber offers a natural flavor to water, which can help people reach optimal daily fluid intake without sugars and unhealthy additives.
“It adds a small amount of vitamins and antioxidants, but the main benefit is that it encourages you to drink more water,” Dr. Dasgupta says. “It's a healthy, low-calorie alternative to sugary drinks and offers some added nutrients."
Cucumber storage and preparation
Like any other food or beverage product, it is possible for cucumbers to be subject to bacterial contamination , which is why it’s so important to be mindful about how you store and prepare the vegetable to avoid any adverse health effects.
You should keep cucumbers in the refrigerator, ideally in the crisper drawer, where they can stay fresh for up to a week, says Dr. Dasgupta. Additionally, wrap them in a paper towel to soak up any extra moisture and prevent mold and keep them in a plastic bag or container with holes to allow airflow and reduce the risk of contamination.
Food Get your paper towels ready!
To avoid bacteria like salmonella, he adds, you’ll want to wash cucumbers under running water before eating and keep them away from raw meat.
Expert tips for viral cucumber recipes
As Moffitt — better known as the “cucumber guy” — has proven, there’s no shortage of ways to dress up a cucumber dish, and many of these recipes offer ingredients with additional benefits to complement the cucumber. Carolina Schneider, MS, RD , Nutrition Adviser for Daily Harvest , breaks down a few of the combinations and suggests swaps that can make them even healthier.
“Kimchi provides probiotics for gut health, and cucumber offers fiber and micronutrients like vitamins and minerals,” Schneider says of this recipe. “The noodles provide carbohydrates, but depending on the type of noodles, they might lack fiber. Eggs provide protein but also cholesterol. Adding more vegetables or using whole-grain noodles could improve the nutritional benefits of this recipe.”
In addition to cucumbers and shallots which offer antioxidants and vitamins, iceberg lettuce provides fiber and vitamin K. Chicken is a good source of protein, but Ranch dressing and parmesan cheese are high in saturated fat and sodium. Pickles also add extra sodium, she says. Opting for a lighter dressing and reducing cheese could improve the nutritional balance of this dish.
“Zucchini and watermelon are very healthy foods that contribute fiber, vitamins and water,” Schneider says. “Codfish offers protein and omega-3 fatty acids. However, soy sauce and syrup add sodium and sugar, while white rice lacks fiber and can affect blood sugar levels. Reducing sodium and sugar, and including more fiber-rich ingredients, would improve the balance of this recipe.”
Read on for more nutrition tips!
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .
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