Cucumbers and apples are two healthy and nutritious foods that can provide many benefits for the body. Both are low in calories and high in water content, making them great options for weight loss or maintenance. They also contain a variety of vitamins, minerals and plant compounds that may help reduce disease risk and promote overall health.
Nutrition Facts
First, let’s examine the nutrition facts for cucumbers and apples:
Cucumber Nutrition Facts
- Calories: 16 per 1 cup sliced (with peel)
- Carbs: 4 grams
- Fiber: 1 gram
- Protein: 1 gram
- Vitamin K: 62% of the RDI
- Vitamin C: 14% of the RDI
- Magnesium: 12% of the RDI
- Potassium: 13% of the RDI
- Manganese: 12% of the RDI
Apple Nutrition Facts
- Calories: 95 per 1 medium apple (with skin)
- Carbs: 25 grams
- Fiber: 4 grams
- Sugar: 19 grams
- Vitamin C: 14% of the RDI
- Potassium: 6% of the RDI
As you can see, both foods are low in calories and high in water and fiber content. Cucumbers contain more vitamin K, while apples provide more sugar and carbs.
Weight Loss Benefits
Both cucumbers and apples may promote weight loss in several ways:
Low in Calories
Cucumbers and apples are low in calories, providing only 16 calories in 1 cup of cucumber slices and 95 calories in a medium apple. This makes them a great snack option if you’re watching your calorie intake.
High in Water
Cucumbers are made up of about 96% water, while apples contain 86% water. Eating foods high in water content can help increase satiety and reduce calorie intake.
High in Fiber
Getting enough fiber is important for appetite control. Cucumbers and apples are high in fiber, with 1–4 grams per serving. Fiber slows digestion and promotes fullness.
Overall, incorporating cucumbers and apples into a well-rounded weight loss diet can aid weight loss by reducing calorie intake and boosting satiety.
Blood Sugar Control
The fiber and water content of cucumbers and apples may also benefit blood sugar control:
Slows Digestion
Fiber slows the digestion and breakdown of carbs in the body, which can moderate blood sugar levels after meals.
Low Glycemic Index
Cucumbers and apples have a low glycemic index (GI). This means they release sugar more slowly into the bloodstream. Keeping blood sugar stable is key for appetite and metabolism.
Research shows that pairing foods with a low GI with foods with a high GI can significantly lower blood sugar levels after eating.
Heart Health
Eating cucumbers and apples may also protect heart health in several ways:
Lower Blood Pressure
Apples and cucumbers are good sources of potassium, a mineral involved in regulating blood pressure. Getting enough potassium can decrease blood pressure by offsetting sodium’s effects.
Reduce Cholesterol
The fiber content of apples has been linked to lower cholesterol levels. According to one study, eating 1 apple per day was linked to lowering bad LDL cholesterol levels.
Anti-Inflammatory
Apples contain quercetin, an antioxidant that may reduce inflammation and lower heart disease risk. Cucumbers also contain antioxidants that may help fight inflammation.
By keeping blood pressure in check, lowering cholesterol and reducing inflammation, incorporating apples and cucumbers into your diet may lower your risk of heart disease.
Digestive Health
Apples and cucumbers may promote digestive health in the following ways:
Relieve Constipation
The fiber content in apples and cucumbers may help relieve constipation by adding bulk to stool and promoting regularity.
Probiotics
Cucumbers contain antioxidants and polysaccharides that may act as prebiotics in your gut, boosting growth of beneficial bacteria.
Reduce Bloating
Cucumbers are made up mostly of water, which may help reduce bloating. One study found drinking cucumber juice increased urine output and reduced swollen eyes.
The high water and fiber content of apples and cucumbers makes them smart choices for improving gut health.
Cancer Prevention
Apples and cucumbers contain various compounds that may help protect against cancer:
Antioxidants
Cucumbers and apples are high in antioxidants like flavonoids and polyphenols. These compounds can help neutralize harmful free radicals and lower oxidative stress in the body.
Cucurbitacins
Cucumbers contain cucurbitacins, unique antioxidants that may prevent cancer cell growth and improve cancer cell response to chemotherapy, according to some test-tube studies.
Triterpenoids
Apples, especially the peel, contain triterpenoids. Animal studies find these compounds may reduce the ability of cancer cells to grow.
While more human research is needed, some evidence suggests the nutrients in cucumbers and apples may lower cancer risk by slowing cancer cell growth.
Downsides
Cucumbers and apples are highly nutritious, but there are a few downsides to consider:
Allergies
Allergies to cucumbers, though rare, do exist. Apples contain more common food allergens and may trigger reactions in those with fruit or pollen allergies.
Pesticides
If not organic, cucumbers and apples often contain pesticide residues. Peeling non-organic apples may decrease pesticide exposure.
Sugar Content
Apples have a higher glycemic index than cucumbers and contain more sugar, at 19 grams per medium fruit.
Bitter Taste
Some find cucumbers or certain apple varieties to have a bitter or bland taste.
However, these drawbacks are minor for most people. Eating cucumbers and apples in moderation as part of a balanced diet is unlikely to cause harm.
How to Add to Your Diet
There are many easy ways to consume more cucumbers and apples every day:
Breakfast
- Add sliced apples or cucumbers to oatmeal or yogurt.
- Make an apple or cucumber smoothie.
- Top avocado toast with sliced cucumbers.
Lunch & Dinner
- Stuff apples with tuna or chicken salad.
- Saute cucumbers or apples as a side dish.
- Pickle cucumbers for a homemade condiment.
- Use apples in main dishes like pancakes, quiches or pies.
- Use cucumbers instead of tortillas for wrap sandwiches.
Snacks
- Dip apple slices in nut butter or hummus.
- Sprinkle cucumber and apple slices with lemon juice and chili powder.
- Blend cucumbers into gazpacho or cold soups.
Simple Cucumber-Apple Salad Recipe
This healthy salad combines the nutrients of cucumbers and apples for a light, refreshing side dish:
Ingredients
- 2 cucumbers, sliced
- 1 green apple, chopped
- 1 tbsp olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp honey
- 1/4 cup feta cheese
- Mint leaves for garnish
Instructions
- In a large bowl, toss together the cucumbers, apples, olive oil, vinegar and honey.
- Add the feta cheese and gently mix again.
- Top with mint leaves before serving.
The Bottom Line
Including nutrient-dense fruits and vegetables like cucumbers and apples in your diet provides many benefits for weight loss, blood sugar, heart health, digestion and more. Create healthy, tasty meals and snacks by combining cucumbers and apples.