Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories.
Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories .
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavor to salads, sandwiches and side dishes and may also be used as a replacement for higher calorie alternatives.
Furthermore, the high water content of cucumbers could aid in weight loss as well.
One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight .
5. It Could Help Lower Cholesterol
Research shows that cucumbers contain certain compounds that could reduce blood cholesterol levels.
These compounds include phytosterols, or plant sterols, which can be found in many types of fruits and vegetables .
Studies show that plant sterols can reduce LDL cholesterol levels by an average of 5–15% in most people .
One study had participants with and without diabetes supplement with plant sterols. It found that LDL cholesterol levels were reduced by 15% in non-diabetic participants and by an impressive 26.8% in diabetic participants .
Cucumbers also contain pectin, a naturally occurring type of soluble fiber that could decrease blood cholesterol.
An animal study found that administration of pectin extracted from cucumbers caused a significant decrease in both blood cholesterol and triglyceride levels .
6. It May Lower Blood Sugar
Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.
One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels.
Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar .
In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications .
However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect blood sugar in humans.
7. It Could Promote Regularity
Eating cucumbers may help support regular bowel movements.
Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficult .
Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity .
Moreover, cucumbers contain fiber, which helps regulate bowel movements.
In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.
One study had 80 participants supplement with pectin. It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health .