Cucumbers are low in calories and rich in nutrients, making them a healthy food choice any time of day. However, some people wonder if there are reasons not to eat cucumbers, specifically at night. This article examines if there are any downsides to eating cucumbers before bedtime.
Nutritional profile of cucumbers
Cucumbers are made up of mostly water. One cup of sliced cucumber with the peel contains: (1)
- Calories: 16
- Total fat: 0.1 g
- Protein: 0.7 g
- Carbs: 3.6 g
- Fiber: 0.9 g
- Vitamin K: 62% of the Daily Value (DV)
- Vitamin C: 14% of the DV
- Magnesium: 12% of the DV
- Potassium: 8% of the DV
As you can see, cucumbers are very low in calories, fat, protein, and carbs. They are an excellent source of vitamin K and also provide vitamin C, magnesium, and potassium.
Benefits of eating cucumbers
Eating cucumbers, including at night, may provide the following benefits:
- May support heart health due to anti-inflammatory nutrients like vitamin K (2)
- May help control blood sugar due to fiber and low glycemic index (3)
- Provides hydration due to high water content
- May promote skin health due to vitamin C and other antioxidants (4)
- May help relieve constipation due to fiber content
Overall, cucumbers contain many important vitamins, minerals, and antioxidants that provide health benefits.
Concerns about eating cucumbers at night
Some people claim that you should not eat cucumbers at night for the following reasons:
May disrupt sleep
There is a myth that eating cucumbers at night can lead to bloating or excess gas production, potentially disrupting sleep. However, there is no evidence that cucumbers cause more gas or digestive issues than other vegetables.
In fact, cucumbers are one of the most easily digested vegetables. Unless you have a specific sensitivity, cucumbers at night are not more likely to cause gas or bloating issues than eating them during the day.
May cause water retention
Some sources claim that the high water content of cucumbers may cause water retention or bloating at night. However, studies show cucumbers actually have natural diuretic effects to reduce water retention (5).
Unless you are sensitive to nightshades, there is no evidence that eating cucumbers before bed leads to increased water retention.
May contain toxins
Some sources state that cucumbers can contain a compound called cucurbitacin that may cause indigestion issues. However, cucurbitacin levels are very low in most grocery store varieties. Peeling the cucumber can further reduce any cucurbitacin content (6).
Overall, cucumbers sold in stores contain very low levels of compounds that could cause digestive upset. Proper washing and peeling cucumbers can further reduce any risks.
Does eating cucumbers at night cause weight gain?
One common question is whether eating cucumbers before bed leads to weight gain. Cucumbers are very low in calories, with only 16 calories per cup. They are also low in carbs. For most people, eating cucumbers at night is unlikely to cause weight gain.
In fact, eating cucumbers before bed may help promote weight loss in several ways:
- May help reduce calorie intake at night since they are so low in calories
- Provide satiety from water and fiber content
- Support hydration and potentially metabolism
Unless you eat large amounts, cucumbers are not linked to weight gain. Their high water content may even support weight loss by promoting fullness.
Best practices for eating cucumbers at night
If you want to eat cucumbers as an evening snack, some tips include:
- Eat in moderation to prevent excess gas or bloating issues
- Peel the cucumbers if you are concerned about compounds in the skin
- Avoid eating close to bedtime if you have reflux issues
- Drink water to stay hydrated
- Pair with Greek yogurt or hummus for extra protein and fiber
Overall, cucumbers make a great addition to a healthy diet whether it is night or day. They provide important nutrients and hydration with very few calories.
Should you eat cucumbers at night? The bottom line
For most people, eating cucumbers at night is perfectly healthy and may even provide some benefits. The main reasons why cucumbers are considered safe to eat before bed include:
- Low in calories and rich in nutrients like vitamin K, vitamin C, and magnesium
- Provide hydration due to high water content
- Unlikely to cause weight gain or water retention
- Can help relieve constipation
There is no evidence that eating cucumbers at night causes sleep disruption, bloating, or other issues for most people. In moderation, cucumbers can be part of a healthy diet any time of day.
However, some individuals may want to avoid cucumbers before bed if they have digestive sensitivities or reflux issues. As with any food, pay attention to how your body responds. But for most people, cucumbers are a nutrient-packed, low-calorie food that can be enjoyed as an evening snack or light dinner.
References
1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/nutrients
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536666/
3. https://pubmed.ncbi.nlm.nih.gov/24067211/
4. https://pubmed.ncbi.nlm.nih.gov/22702721/
5. https://pubmed.ncbi.nlm.nih.gov/12634571/
6. https://pubmed.ncbi.nlm.nih.gov/12022465/