Can Diabetics Eat Popcorn? Popcorn and Your Health

Popcorn can be a delicious and healthy snack for those who don't have diabetes. But can people with diabetes eat popcorn? I'll discuss how much sugar is in popcorn, whether it raises your blood sugar levels, and whether or not popcorn is good for people with diabetes.

In this Diabetic & Me article, you will learn about the following:

• Can people with diabetes eat popcorn?
• Does popcorn contain many carbohydrates and sugar?
• What are the health benefits of popcorn?

Can a Diabetic Eat Popcorn?

Popcorn can be a tricky food to eat if you have diabetes, especially when you are looking for healthy snacks to stabilize blood sugar levels. This is because popcorn can increase blood sugar levels depending on what goes inside during preparation.

However, some varieties of popcorn can be enjoyed by people with diabetes—especially those with little or no salt, butter, or sugar.

Although some popcorn varieties are healthy for diabetics, there will always be a certain amount of natural sugars and carbohydrates found in the food – and this, too, will increase blood glucose levels if consumed excessively. Hence, moderation is always the key.

If you want something healthier than store-bought microwave popcorn, try making homemade air-popped popcorn. It contains carbohydrates, but it's also a whole-grain food with fiber, allowing you to manage blood sugar levels more effectively.

What Is The Glycemic Index of Popcorn?

The glycemic index (GI) is a metric for people with diabetes to measure how carbohydrates affect blood sugar. The glycemic index is measured on a scale from 0-100, and the higher the number on this list, the more it affects your body's ability to maintain stable glucose levels in your bloodstream.

Plain popcorn with no toppings and added sugar has a glycemic index of 55, which is just within the range of low-GI food. This means that when you eat plain popcorn, your blood sugar levels will not increase quickly or get too high over time. In other words, you are unlikely to experience blood sugar spikes as a diabetic who loves popcorn.

However, it's noteworthy that the glycemic index of a food can change depending on how it's prepared and what you add to it before eating. We can slow the rate at which carbohydrates raise blood sugar levels by combining carbs with fat, fiber, and protein. But if your goal is to keep your blood sugar levels steady and healthy, avoid adding too much butter, salt, or added sugar.

As mentioned earlier in this article, there are some varieties of popcorn, such as air-popped or homemade stove-top popcorn made with healthy ingredients (such as olive oil and without sugar) – one serving (3 cups) contains around 93 calories and 18.6 grams of carbohydrates.  

The Nutritional Profile of Popcorn

Here is what you'll get in a serving (3 cups) of air-popped, unsalted popcorn popcorn:

• Calories: 93
• Protein: 3.11 grams
• Carbohydrates: 18.67 grams
• Fiber: 3.5 grams
• Sugar: 0.21 grams
• Fat: 1.09 grams
• Good amounts of micronutrients like magnesium, phosphorus, potassium, calcium, iron, and vitamins.

Does Popcorn Spike Blood Sugar Levels?

Popcorn has a relatively good glycemic index and only has a glycemic load of 6, which means it won't affect your blood sugar levels too much. Popcorn is also known to be healthy whole-grain food that contains dietary fiber, which helps you manage the effects of consuming high amounts of carbohydrates over time.

If possible, try air-popped varieties without salt or sugar on top after popping instead of microwave popcorn types with extra additions such as oil, butter, and caramel sauce, ...

If at all possible, avoid having large serving sizes since even though there are fewer carbs in plain popcorn compared to other snacks, it still has carbohydrates nonetheless.

What Are The Benefits of Eating Popcorn?

Besides being a natural whole-grain food that contains dietary fiber, popcorn also contains other nutrients like polyphenols (powerful antioxidants), vitamins, minerals, and phytochemicals.

• Popcorn’s GI score of 55 is relatively low compared to snacks like potato chips, whose GI is 70.
• It's a high-fiber food with complex carbohydrates.
• It contains folate, niacin, thiamin, and vitamins B6, A, E, and K.
• Popcorn has about 8 percent of the daily value of iron and has proven health benefits because it contains calcium, copper, magnesium, and zinc.
• All this goodness makes popcorn a healthy whole-grain food choice for people who suffer from diabetes or want to maintain stable blood sugar levels.

What Kind of Popcorn Can Diabetics Eat?

It's recommended to make your popcorn at home to manage diabetes better. But if you must get one from a store, look for packets of popcorn with light, unsalted butter and fewer calories.

People with diabetes should also avoid kettle corn varieties since the extra sweetness comes with additional sugar. Caramel- and candy-coated popcorn are also not healthy snack choices for the same reason.

Here are our Top Brands of Popcorn for People with Diabetes:

Preview	Product	Rating	Price
	Spring Sunrise - Organic Popcorn Kernels - Organic Popping Corn - Gourmet Popcorn Kernels - Popcorn...	No ratings yet		Buy on Amazon
	Black Jewell Gourmet Popcorn Kernels, Original Black - Better Tasting, No Sodium Hulless Black...	No ratings yet	$24.99	Buy on Amazon
	Preferred Popcorn Organic Popcorn, 28 Ounce bag, Pack of 4, 30 Servings Per Bag	No ratings yet	$22.99	Buy on Amazon

How Many Cups of Popcorn Can a Diabetic Eat?

When you eat a snack, it's always important to check how it will affect your blood sugar levels. It is recommended that only one cup of plain air-popped popcorn be eaten at a time – and it shouldn't take more than two cups daily. Avoid eating excessive portions to control the blood sugar range.

Remember, the glycemic index can change depending on what you add to your popcorn before eating, so if possible, avoid adding butter or salt that is high in fat. 

What Is a Good Bedtime Snack for a Diabetic?

A good bedtime snack for a diabetic would be fruits and vegetables. This helps control blood sugar levels, keeps them stable throughout the night, and also aids in preventing diabetes-related issues.

According to the American Diabetes Association, healthy snacks could be a handful of mixed nuts, baby carrots, cherry tomatoes, cucumber, popcorn, hard-boiled egg, celery sticks, apple, and peanut butter. These snacks have great nutritional value and are a low-calorie snack option.

How to Incorporate Popcorn Into a Diabetic Diet

Here are some tips on how to include popcorn in your diet:

• Make it at home.
• Opt for smaller portions, especially when ordering.
• Measure out your popcorn and take insulin appropriately.
• Use healthier toppings like nutritional yeast, pepper, low-fat cheese, chili flakes, or extra virgin olive oil.
• Request toppings on the side, if possible.
• Beware of sugary kettle corn.

If you must add toppings, limit the use of salt and butter. Excessive sodium has been linked to hypertension and stroke. People with diabetes are already at an elevated risk of such comorbidities, so avoiding large amounts of sodium may help reduce the risks.

Frequently Asked Questions

Conclusion

It's clear that there are many health benefits to eating popcorn. It has a low glycemic index and contains nutrients like folate, niacin, thiamin, and vitamins B6, A, E, and K. Popcorn also contains antioxidants important for fighting the body's free radicals.

Always remember to eat small portions of plain air-popped without toppings since these have fewer carbs and sugar than microwaved varieties with extra additions such as oil, butter, caramel sauce, or sugar.