For those without diabetes, popcorn can be a delectable and healthy snack. I’ll talk about how much sugar is in popcorn, whether it raises blood sugar levels, and whether or not popcorn is healthy for people with diabetes.
If you have diabetes, eating popcorn can be challenging, especially when looking for healthy snacks. This is because popcorn sometimes contains a lot of sugar, which can raise blood sugar levels. Nevertheless, there are some popcorn varieties that people with diabetes can eat.
Depending on the toppings you use and the preparation method, popcorn can be a nutritious treat for diabetics. You should exercise caution when adding salt, butter, and sugar to your popcorn if you have diabetes as this can cause your blood sugar levels to spike.
Even though some types of popcorn are good for diabetics, the food will always contain some natural sugars and carbohydrates, which, if consumed in excess, will also raise blood sugar levels.
Make homemade air-popped popcorn instead of buying microwave popcorn if you want to be healthier. Although it has carbohydrates, it is a whole-grain food with fiber. This makes it possible for you to maintain stable blood sugar levels and prevent blood sugar spikes.
Does Popcorn Spike Blood Sugar Levels?
Popcorn has a low glycemic load of 6, a relatively good glycemic index, and won’t significantly raise or lower your blood sugar levels. Furthermore, dietary fiber in popcorn, a whole grain food, helps you control the long-term effects of consuming large amounts of carbohydrates.
If at all possible, opt for air-popped varieties of popcorn rather than microwave-popped varieties that have additional toppings like butter, caramel sauce, oil, or salt.
Avoid eating large portions whenever possible because plain popcorn still contains carbohydrates even though it has less of them than other snacks.
How Much and How Frequently to be Consumed Popcorn ?
More than two servings (30 Cal) shouldn’t be consumed at once. Overeating popcorn can raise blood pressure and blood sugar levels.
When using popcorn as a diabetic snack, always stick to the recommended serving size. Overeating can raise blood sugar levels and will hinder your efforts to manage your diabetes.
Popcorn: Nutritional Profile
Popcorn has a Glycemic Index of 55, but its Glycemic Load is much lower. e. 6. Therefore, if consumed in moderation, it won’t raise blood sugar levels.
Plain air-popped popcorn weighing 24 grams and devoid of butter, oil, or caramel contains:
| Carbohydrates: 18.6 g |
| Sugars: 0.2 g |
| Calories: 93 |
| Fat: 1.1 g |
| Protein: 3 g |
| Fibre: 3.6 g |
| Sodium: 1.9 mg |
Iron, copper, magnesium, manganese, potassium, phosphorus, calcium, zinc, and vitamins A, B1, B3, B6, and E are all abundant in popcorn.
It is also abundant in lutein, zeaxanthin, and beta-carotenoids, all of which promote eye health. It has beneficial polyphenols that lower the risk of cancer and prevent cardiac diseases.
Plain popcorn is 100% unprocessed corn. So it has a healthy amount of plant fibre. It lessens the breakdown of carbohydrates and the absorption of sugar into the bloodstream, controlling type 2 diabetes.
Eating popcorn helps control hunger pangs and manage body weight. It is abundant in antioxidants, which are crucial for preventing and managing diabetes.