Cucumber, raw: A Low-Glycemic Refreshing Vegetable

Cucumbers are one of nature’s most refreshing vegetables, composed primarily of water with a crisp texture and mild flavor. They make an excellent addition to a low-glycemic diet and offer several health benefits despite their modest nutritional profile.

Glycemic Index and Glycemic Load

Cucumber has a glycemic index (GI) of 32, which falls well within the low glycemic index range (under 55). This means cucumbers won’t cause rapid spikes in blood sugar levels when consumed.

Even more impressive is cucumber’s extremely low glycemic load of just 0.78. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it a more practical measure for determining how a food affects blood sugar. Any glycemic load under 10 is considered low, making cucumber an excellent choice for blood sugar management.

Nutritional Profile (per 100g serving)

• Calories: 16
• Protein: 0.62g
• Fat: 0.18g
• Carbohydrates: 2.95g
• Fiber: 0.5g
• Sugar: 1.67g
• Net Carbs: 2.45g

Health Benefits of Cucumber

Hydration Support

With over 95% water content, cucumbers are excellent for hydration. This high water content contributes to their low calorie density, making them ideal for weight management.

Blood Sugar Friendly

The combination of low glycemic index, minimal glycemic load, and low net carbs (2.45g per 100g) makes cucumber an excellent choice for those monitoring blood glucose levels, including people with diabetes or prediabetes.

Weight Management

At only 16 calories per 100g serving, cucumbers provide volume and crunch with minimal caloric impact, making them perfect for weight management strategies.

Incorporating Cucumber Into Your Diet

• Add sliced cucumber to water for a refreshing infused beverage
• Use cucumber slices instead of crackers for a low-carb appetizer base
• Include in salads for added crunch and freshness
• Blend into smoothies for added hydration without affecting taste
• Make cucumber tzatziki as a low-glycemic dip

Bottom Line

Cucumber is an excellent food choice for anyone following a low-glycemic diet. With its low GI of 32, minimal glycemic load of 0.78, and low calorie content, it can be enjoyed freely by most people, including those with diabetes or those trying to manage their weight. While not nutritionally dense compared to some vegetables, cucumber’s high water content and refreshing crispness make it a valuable addition to a balanced diet.