Seton Clinical Dietitian Julie Paff, RD, LD, teaches diet and diabetes self-management strategies to persons with diabetes and impaired glucose tolerance. She and other Seton Family of Hospitals health professionals host regularly scheduled seminars at multiple Seton facilities to help people learn more about pre-diabetes and diabetes in addition to teaching classes on diabetes nutrition, weight management and healthy eating. Julie's interests include the history of foods and her topic for this story is a vegetable that is one of the top garden producers year after year.

A summer favorite, the cucumber (Cucumis sativus) is available year-round, but best from May to July. Health Experts recommend eating five or more vegetables per day, especially for persons living with diabetes, cardiovascular disease or high blood pressure.

The cucumber likely originated in southern Asia and was popular in ancient Egypt, Greece and Rome. It has been cultivated since 8000 B.C. Emperor Tiberius in ancient Rome actually grew cucumbers in carts and had slaves move the carts throughout the day to "catch the sun." The phrase "cool as a cucumber" may have originated because the inside of the cucumber may actually register a temperature 20 degrees cooler than the surface of this vegetable.

There is a story that King Thainhko of Burma ate cucumbers from a farmers garden without permission in 931 AD. The farmer killed the King for the indiscretion and the Queen Thainhko subsequently hid the farmer in the palace to avoid a civil uprising. The farmer was later proclaimed King Nyaung-u Swarhan, or commonly known as the Cucumber King. His cucumber plantation was converted to a royal garden.

King Louis XIV was particularly fond of cucumbers. The cucumber likely came to the New World with Columbus. Ulysses S. Grant was particularly fond of cucumbers and was known to make a meal on sliced cucumbers and coffee.

The ever-popular gherkin variety (for pickling) was likely developed in Africa. Related to other vine crops, like watermelon, zucchini, and pumpkin, cucumbers grow best in the heat of the summer. While cucumbers are not nutrient powerhouses, they add a refreshing element to summer meals.

The nutrient that cucumbers are known for is silica, which helps with new tissue formation. For this reason, many women choose to juice cucumbers to improve skin health. Cucumbers provide 5-10% of the recommended daily intake of Vitamin C per serving. Vitamin C and caffeic acid (also found in cucumbers) reduce skin irritation.

The fact that cucumbers are typically eaten raw helps it on the desirable vegetable scale. While it is only moderate in fiber content (~1 gm/cup raw), potassium, and magnesium..eating cucumbers on salads can increase intake of these nutrients which are correlated in research to lower blood pressure for persons with high blood pressure.

The cucumber is very high in water content (95% water by weight), and grocery stores often use an approved wax to reduce moisture loss and extend life, so it is recommended that consumers peel "waxed" cucumbers before eatinghome-grown cucumbers do not have to be peeled. Peeling cucumbers will reduce the fiber content. Depending on the variety and growing conditions, the dark green skin (which is edible) may impart a slightly bitter taste to vegetable dishes. The bitter flavor is likely to be from a phytochemical, phenylthiocarbamide. Larger cucumbers may have tough seeds, so select smaller cucumbers for fresh eatingwhile many people remove the large seeds from cucumbers after cutting the "cuke" lengthwise, this reduces the fiber content of the vegetable.

Cucumbers do not store well and typically should be used within 1-2 days of slicing. If you add small amounts to a salad, wrap the remainder of the cucumber in plastic wrap and store in the vegetable drawer of your refrigerator.

Easy Gazpacho

Adapted from The New American Plate by American Institute for Cancer Research 2005.

Did you know that the word gazpacho is derived from a word that means remainders or worthless things?

Yield: 6 servings
Preparation time: 20 minutes

1 large tomato, seeded and chopped
1 medium cucumber, peeled, seeded and chopped
1 medium yellow onion, chopped
1 large roasted red bell pepper, seeded and coarsely chopped
2 large garlic cloves, minced
1/2 cup chopped cilantro, loosely packed
2 Tbsp red wine vinegar
1 Tbsp extra-virgin olive oil
3 cups tomato juice or vegetable juice, divided
Freshly ground pepper

For garnish, consider: croutons, diced tomato, diced onion, minced fresh cilantro, diced fresh cucumber

In a blender or food processor, combine the tomato, cucumber, onion, bell pepper, garlic, cilantro, vinegar, and olive oil. Add 1 cup of the tomato or vegetable juice, and puree to desired degree of smoothness. Stir in remaining tomato/vegetable juice. Add pepper and hot sauce to taste.

Refrigerate mixture for at least 4 hours and up to 2 days before serving. Before serving, taste and adjust seasonings, if needed. Cold soups often need more seasoning than hot soups, but the spice flavors intensify with refrigerator time. Stir and serve cold in bowls or glasses, adding garnishes as desired.

Nutritional information per serving: 68 Calories, 11 gm carbohydrate (one carb choice), 2 gm dietary fiber, 2 gm protein, 3 gm fat, < 1 gm saturated fat, 447 mg sodium.

Cucumber Salad with Balsamic Vinegar

Yield: 2 servings
10 minutes preparation time.

1 Tbsp finely chopped fresh rosemary
2 Tbsp balsamic vinegar
2 Tbsp. olive oil
1 Tbsp Dijon mustard
1 cucumber 8-10 inches long, washed and thinly sliced
Cracked black pepper to taste

In a small saucepan, add the rosemary and olive oil. Heat over very low heat to blend and intensify the flavors, about 5 minutes. Remove from heat and whisk with mustard until well blended.

In serving bowl, slice cucumbers (this recipe assumes the peel is retained for nutritional purposes). Pour the dressing over the cucumbers and toss to coat evenly. Add black pepper and refrigerate until ready to serve.

Nutrition Information per serving: 160 Calories, 8 gm carbohydrate (1/2 carb serving), 1 gm fiber, 3 gm protein, 184 mg sodium 14 gm total fat, 10 gm monounsaturated fat, 255 mg potassium.

Take a Class

Seton Diabetes Education Center is sponsoring a class for persons with diabetes on August 25, entitled ASK THE CHEF: COOK Yourself Healthy. Enroll now, before it fills up.

Seton Diabetes Education Center invites Spanish-speaking persons with diabetes to attend a free class entitled ASK THE DIABETES CASE MANAGER: TAKING THE FIRST STEP TO HEALTHY FEET, on August 18. To enroll call 324-1891 or enroll online.

Julie Paff, RD, LD

Julie Paff is a Registered Dietitian and Diabetes Educator at Seton Diabetes Education Center. She teaches the importance of vegetable intake to health with diabetes and pre-diabetes.

If you have diabetes, The Seton Diabetes Education Center can teach you how to get optimum blood sugar control with diet and lifestyle changes through individual or group education opportunities. To attend these classes, you will need a referral from your primary care physician we can assist with this process if you call us at (512) 324-1891.

If you have completed diabetes self-management training but desire additional support, check out www.goodhealth.com for upcoming diabetes education seminars.

If you have pre-diabetes or you are at high risk of developing diabetes, Seton Diabetes Education Center offers two options for lifestyle management education:

There is a NEW 3 hour course (2 classes) that is in-depth and detailed on specific strategies to manage blood sugar with diet and exercise, test blood sugar to determine if values are in target for health, and diet strategies to reduce cardiovascular risk and lower blood pressure. This is an intense course and there is a cost. Individuals can self-refer or may be referred by a physician. To enroll, you must pre-register by calling (512) 324-1891.

There are ongoing free community seminars offered throughout the 11-county area. Seminars are based on the NDEP Small Steps! Big Rewards curriculum and is a 2 hour seminar. Check for a seminar (some are offered in Spanish) to see if one is near you. These seminars are offered as a community service and there is no cost to attend, but advanced registration is required at the website. This course is an overview and does not provide the detail that the Comprehensive Pre-Diabetes Course offers.

Seton Diabetes Education Center
5555 North Lamar Blvd., Building D, Suite 125
Austin, TX 78751
Phone: (512) 324-1891