Can Diabetics Eat Popcorn?? Increases Blood Sugar??

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

Popcorn For Diabetes
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Diet management and regular exercising is a crucial part of controlling diabetes. People often look for blood-sugar-friendly snack options. In such a case, have you wondered if a diabetic can eat popcorn? Plain popcorn with its high-fibre and low-calorie content is a great choice if it is prepared and consumed in the right quantity. Get to know about advantages, nutritional profile, risks of overconsumption of Popcorn for Diabetes & more here.
  • blog_single_bullet_icon
    Popcorn: Nutritional Profile
  • blog_single_bullet_icon
    Advantages of Popcorn for Diabetes
  • blog_single_bullet_icon
    Ways to Consume Popcorn for Diabetes
  • blog_single_bullet_icon
    How Much and How Frequently to Consume Sweet Potato
  • blog_single_bullet_icon
    Diabetes Risks of Overeating Popcorn
  • blog_single_bullet_icon
    Other Benefits of Popcorn For Diabetes
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    Don’t Have Time To Read?
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Popcorn: Nutritional Profile

The Glycemic Index (GI) of popcorn is 55 but the Glycemic Load (GL) is much lower i.e. 6. So, it will not increase blood sugar levels if consumed in moderation. 

Every 24 grams of plain (without butter, oil, caramel) air-popped popcorn 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

Popcorn has a rich source of essential vitamins and minerals-Iron, Copper, Magnesium, Manganese, Potassium, Phosphorus, Calcium, Zinc, Vitamins A, B1, B3, B6, and E. 

It is also rich in beta-carotenoids, zeaxanthin, and lutein which improve eye health. It contains helpful polyphenols that prevent cardiac diseases and reduce cancer risk.

Advantages of Popcorn for Diabetes

Plain popcorn is 100% unprocessed corn. So it has a healthy amount of plant fibre. It reduces the absorption of sugar into the bloodstream and the breakdown of carbs, thus, controlling type 2 diabetes. 

  • Good blood circulation
  • Balances blood sugar
  • Aids in weight loss
  • Rich in antioxidants
  • Low sugar & calories

Eating popcorn helps control hunger pangs and manage body weight. It is rich in antioxidants, which play an important role in both preventing and controlling diabetes.  

Ways To Consume Popcorn For Diabetes

Preparing healthy servings of popcorn is the key to diabetes management. Not following the correct preparation techniques can add up to 30 Cal per serving and significantly increase blood glucose levels! 

It is best to eat air-popped corn without adding any extra oils, butter, cheese, caramel, or other taste-enhancers. 


How Much and How Frequently to be Consumed Popcorn ?

You should not eat more than two servings (30 Cal) at one time. Too much popcorn can cause a spike in blood sugar levels as well as blood pressure. 

Diabetes Risks of Overeating Popcorn

If you plan to use popcorn as a diabetic snack, always keep to its optimum portion size. Overeating can increase blood sugar levels and will not help you reach your diabetes management goals. 

Other Health Benefits of Popcorn For Diabetes

  • It helps in weight management by reducing hunger pangs.
  • When eaten in moderation, it helps check type 2 diabetes.
  • Rich in antioxidants, it lowers the chances of cardiac diseases.
  • It is also known to reduce inflammation and is a good anti-allergen.

Don’t Have Time To Read?

  • Popcorns are high-fibre, low-calorie snacks good for diabetes.
  • It has a low Glycemic Index value of 55, so it is safe for diabetics.
  • It has a mineral and vitamin-rich profile.
  • It helps in controlling diabetes, body weight, heart conditions, allergies, etc.
  • The best way to eat popcorn is by air-popping kernels without oil.
  • Do not consume excess custard apples as it can increase blood sugar levels. 
  • Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.

Frequently Asked Questions

Yes, popcorn consumed in moderation and without butter, oil and caramel is good for diabetes. It has a low glycemic index that prevents blood sugar spikes. 

No! Only plain air-popped corn is good for controlling diabetes. Do not consume butter popcorn if you're a diabetic. 

Yes, but not more than two cups of plain popcorn can be consumed by diabetics everyday. 

Pre-cooked popcorn has a very high salt content and is detrimental for diabetics. Too much popcorn can increase blood glucose. 

Plain, unprocessed, unsalted kernels are the healthiest popcorn for diabetics. 

A small portion of nuts, carrots, cucumber, air-popped popcorn, roasted chickpea, whole grain crackers, etc., is ideal for a diabetic person. 

Foods and fruits with low Glycemic Index scores are said to keep blood sugar levels at bay. 

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

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