Cucumber Glycemic Index: Nutritional Facts

Cucumbers, commonly enjoyed in salads and as a refreshing snack, are not only hydrating but also offer a range of potential health benefits. Apart from being low in calories and rich in vitamins, minerals, and antioxidants, cucumbers boast a low glycemic index, making them an excellent addition to the diets of individuals managing their blood sugar levels. Cucumbers have a glycemic index of around 15, indicating their minimal impact on blood glucose levels.¹ Moreover, their high water content and fiber can contribute to improved digestion and weight management. 

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For further information on how cucumbers can be a beneficial addition to your diet, this article will explore in detail the specific impacts of cucumber consumption on glycemic control and overall health.

A 100-gram serving of cucumber contains 3.63 grams of carbohydrates.² Considering the minimal impact of this carbohydrate content on blood glucose levels, cucumbers possess a remarkably low glycemic index of around 15. The Glycemic Index (GI) is a relative ranking of carbohydrates in foods according to how they affect blood glucose levels. Foods with a low GI value (55 or less) are more slowly digested, absorbed, and metabolized, causing a lower and slower rise in blood glucose levels.

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Therefore, for a 100-gram serving of cucumber:

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Glycemic Index: Approximately 15¹

Carbohydrate per Serving: 3.63 grams²

Glycemic Load per Serving: Calculated by multiplying the glycemic index by the carbohydrate content (15 * 3.63/100 = 0.545), yielding a Glycemic Load of approximately 0.55.

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The minimal impact of cooking on the glycemic index of cucumbers further solidifies their status as a diabetic-friendly food choice. Including cucumbers in the diet can potentially help individuals manage their blood sugar levels and contribute to overall health and well-being.

Cucumbers are a highly nutritious vegetable known for their high water content, low-calorie profile, and a rich array of vitamins and minerals. A 100-gram serving of cucumber provides approximately 16 calories, 95% water, and notable amounts of vitamin K, vitamin C, and potassium.² Additionally, cucumbers contain small but significant levels of vitamin A, folate, and various antioxidants, making them an excellent choice for promoting hydration and supporting overall health.

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The nutritional information below is for 100 g of cucumber.²

Cucumbers are often considered beneficial for weight loss due to their low calorie and high water content. With approximately 16 calories in a 100-gram serving and being composed of about 95% water, cucumbers are a great option for individuals aiming to reduce their calorie intake while feeling satiated.² Additionally, their fiber content can aid in digestion and promote a feeling of fullness, potentially reducing overall calorie consumption. Regular inclusion of cucumbers in a well-balanced, calorie-controlled diet can be a valuable addition to a weight loss regimen.

Cucumbers are generally considered safe for individuals with diabetes due to their low carbohydrate content and low glycemic index. With a low glycemic index of around 15, cucumbers have minimal impact on blood sugar levels, making them a suitable addition to a diabetic diet. Moreover, their high water and fiber content can contribute to improved blood sugar control and promote feelings of fullness, potentially aiding in weight management, a crucial factor for individuals with diabetes. Including cucumbers in a balanced diet can provide essential nutrients while helping to maintain stable blood sugar levels.

While cucumber allergies are relatively uncommon, they can occur, particularly in individuals with existing sensitivities to other plants in the Cucurbitaceae family, such as melons or zucchinis. Symptoms of a cucumber allergy may include oral allergy syndrome, characterized by itching or swelling of the lips, mouth, and throat, as well as symptoms like hives, itching, or swelling elsewhere on the body. It is essential for individuals experiencing these symptoms after consuming cucumbers to consult with an allergist to confirm the allergy and receive appropriate guidance on managing and avoiding potential allergic reactions.