Health Benefits of Cucumber to Lose Weight

Health Benefits of Cucumber to Lose Weight

Fibers, anti-cancer substances… and lots of water! To be preferred when trying to lose weight.

Health Benefits of Cucumber to Lose Weight

 

Do you like cucumber (Cucumis sativus L.)? So choose short and bitter varieties, organic in order to peel as little as possible, and do not make it disgorge in salt. Explanations.

It contains anticancer substances

Like many plants of the cucurbitaceae family, cucumbers naturally contain curcubitacins (substances of the terpene family), including cucurbitacin C; These cucurbitacines are responsible for the bitterness of the plant. They have anti-inflammatory properties and can, in vitro, inhibit the growth of cancer cells or even destroy them. Unfortunately, seedlings tend to select seedlings that suppress bitterness, hence cucurbitacin C. Difficult to rely on its anti-cancer properties, except to bet on old seeds or short and bitter varieties.

It is better to consume it with the skin

The cucumber has antioxidant properties… provided you do not peel it! Studies show that the skin of the cucumber contains phenolic compounds with a slight antioxidant activity. It fits well, the cucumber is grown with few pesticides, the whole eat therefore presents little risk to the health. Despite this, the antioxidant potential of cucumber remains much less important than that of other vegetables such as sweet pepper, broccoli or cabbage. But because it is part of the vegetables frequently consumed, it does contribute to the daily intake of antioxidants.

It promotes satiety

With 95% of its weight in water, the cucumber is ideal for people who monitor their line. It contains very few calories and has a very high index of satiety. Barbara Rolls, an American researcher specializing in eating behaviors and weight management, pointed out that by adopting a “volumetric” diet, based on foods with low energy density (rich in water, fiber, Low in fat), positive action was taken on the natural mechanisms of satiety and weight was lost. With her colleagues, the scientist showed, for example, that by eating raw vegetables 15 minutes before the meal, the number of calories consumed during meals was reduced by 12% on average (1) (2). In 2007 she compared the effectiveness of the volumetric diet to a diet low in fat and showed that the former allows to lose a little more weight but especially to be less hungry.

It helps to lose weight

The chewing of the food promotes the release of histamine, which induces satiety but also allows to destock abdominal fat according to recent works. Japanese researchers have analyzed the masticatory index (MI) of more than 100 common foods. Verdict: with an IM of 3327, cucumber is one of the foods that requires the most chewing. ” This study also shows that women who often consume high-masticatory foods like cucumber are thinner than those who eat mostly soft foods,” says Dr. Arnaud Cocaul, author of the Mastication Diet.

Good for the skin?

Take a cucumber out of your fridge, cut it into thin slices, apply them on the face, let it act for 15 minutes. If this gesture of beauty gives you the feelings that your pockets under the eyes are attenuated or that your skin is better hydrated and less irritated, the cucumber does not necessarily have much for it: it contains polyphenols beneficial for the skin , But only in the form of extracts, at high doses (used by the cosmetics industry). Its effectiveness in the raw state is mainly due to the fact that the cucumber is cold and very rich in water, which gives it a toning and moisturizing effect … which will not make you rejuvenate by 10 years!

It is good for the heart and vessels

The skin of the cucumber contains a protein called peroxidase, also present in other vegetables such as horseradish. This peroxidase could reduce cholesterol and triglycerides and thus reduce the risk of cardiovascular disease (2). It would also have anti-diabetes virtues by decreasing blood glucose and would be able to protect some tissues from oxidation.

It may be indigestible

If the cucumber is sometimes difficult to digest, it is probably not because of its fiber content (it is low) but rather the presence in its center of seeds all the tougher because it is picked after maturity. It is unnecessary to make the cucumber disgorge in the salt to improve its digestibility, which would cause some of the minerals to leak. Instead, remove the central seeds with a spoon, or better, choose the Dutch or beit-alpha varieties, which do not.

Antioxidants: salad 1 – cucumber 0

Cucumber Lettuce
Caloric Density 0.15 (very low) 0.14 (very low)
Nutritional Density 12.3 (high) 14.9 (high)
Satiety Index 15 (very high) 15 (very high)
Protein (g) 0.65 0.90
Lipids (g) 0.11 0.14
Carbohydrates (g) 2.9 1.8
Fibers (g) 0.73 1.2
Water (g) 95.23 95.64
Beta-carotene (μg) 45 299
Lutein and zeaxanthin (μg) 23 277
Vitamin B9 (μg) 7 29
Vitamin C (mg) 2.8 2.8
Vitamin E (mg) 0.03 0.18
Vitamin B5 (mg) 0.259 0.0910
Vitamin K (mg) 19.0 24.1
Calcium (mg) 16 18
Iron (mg) 0.28 0.41
Magnesium (mg) 13 7
Phosphorus (mg) 24 20
Potassium (mg) 147 141
Sodium (mg) 2 10

 

References

 

Mukherjee P. K. Phytochemical and therapeutic potential of cucumber. Fitoterapia 2013, 84: 227-236.

Horie H. Cucurbitacin C—Bitter Principle in Cucumber Plants. JARQ 2007 ; 41 (1) : 65 – 68.

Antiproliferative and antioxidant activities of common vegetables: A comparative study / Dominique Boivin. Simon Lord-Dufour. Jessica Jackson. Edith Beaulieu. Martine Côté. Albert Moghrabi. Stephane Barette. Denis Gingras. Sylvie Lamy. Richard Béliveau. / Food Chemistry Volume 112, Issue 2, 15 January 2009, Pages 374-380

Chu YF, Antioxidant and antiproliferative activities of common vegetables. J Agric Food Chem 2002 November 6;50(23):6910-6.

Stratil P, Determination of total content of phenolic compounds and their antioxidant activity in vegetables-evaluation of spectrophotometric methods. J Agric Food Chem 2006 February 8;54(3):607-16.

Rolls BJ, Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 2004 Oct;104(10):1570-6.

Rolls BJ, Reductions in dietary energy density are associated with weight loss in overweight and obese participants in the PREMIER trial. Ledikwe.Am J Clin Nutr. 2007 May;85(5):1212-21.

Murakami K. Hardness (difficulty of chewing) of the habitual diet in relation to body mass index and waist circumference in free-living Japanese women aged 18-22 y. Am J Clin Nutr 2007;86:206-213.

Battistuzzi G, Characterization of the solution reactivity of a basic heme peroxidase from Cucumis sativus. Arch Biochem Biophys 2004 March 15;423(2):317-31.

Wang L, Effects of peroxidase on hyperlipidemia in mice. J Agric Food Chem 2002 February 13;50(4):868-70.

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