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
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.
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.