Popcorn won’t typically raise your blood sugar, but it’s important to be mindful of the toppings you add to this tasty, filling snack.
Popcorn is a great snack option for people with diabetes. It’s high in fiber, low in calories, and depending on the portion size you eat, it won’t cause your blood sugar levels to spike.
It can also be quite filling, making it a good option to help you feel more full between meals.
Still, you’ll need to be mindful of the toppings and ingredients you use.
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Popcorn nutrition facts
According to the United States Department of Agriculture (USDA), a cup of popcorn contains about 31 calories. This makes 3 cups of air-popped popcorn — a typical serving size — about 15–18 grams (g) of carbohydrates and 100 calories.
Preparing 3 cups of popcorn on the stovetop with oil increases this amount to about 120–160 calories and about 18 g of carbs.
A regular size bag of microwave popcorn contains 2.5–3 servings. Eating a snack-size, 100-calorie bag of popcorn will give you one serving that has 100–140 calories and 18–22 g of carbohydrates.
Movie theater popcorn can pack a ton of calories and sodium, though. A tub can contain over 1000 calories and over 2500 mg of sodium.
Popcorn is also a 100% whole grain food that provides about a third of your total daily whole grain needs in one serving. A single serving also provides about 15% of your daily fiber needs, which can help reduce the risk of heart disease. Plus, fiber helps to keep your blood sugar levels under control.
What is the glycemic index of popcorn and why is it important?
The glycemic index (GI) is a scale from 1–100. Doctors, nutritionists, and other professionals use it to help describe how quickly the sugars from the food you eat will enter your bloodstream.
The higher GI score of a food, the faster the sugar will get into your blood. Higher GI scores can lead to spikes in blood sugar levels for people living with diabetes.
Popcorn actually has a medium GI score of about 50–60. But the GI of popcorn only tells part of the story here.
Another measurement to consider is known as glycemic load (GL). This factors in both the GI score of the food and the portion size you eat. Scores less than 10 are low, while scores above 20 are considered high.
Popcorn has a low number of carbohydrates per serving — about 18 g per 3 cups. As a result, the calculated GL score for 3 cups is about 10, giving it a low to medium GL score. This means it will have less overall impact on your blood sugar levels compared to other high GI foods.
Still, it’s important to remember that GI and GL are numbers that have been assigned to a single food eaten, and don’t take into account other foods and beverages you may consume. In addition, these numbers can change depending on several factors: portion size, preparation methods, and whether you’ve eaten popcorn on its own or along with protein or fat sources.
The American Heart Association also points out that popcorn is a filling food. It takes more popcorn to reach 200 calories compared to eating a candy bar or other sugary snack. This means that a single serving of popcorn will help you to feel fuller and avoid spikes in blood sugar.
How much popcorn should a person with diabetes eat?
Like most snacks, you can enjoy popcorn in moderation, which actually ends up being quite a bit of air-popped corn. A single serving of about 3 cups of air-popped popcorn contains about 100 calories.
Of course, this doesn’t take into account added toppings. Butter, sugar, or other toppings can quickly make the calorie total much higher, so make sure you choose wisely.
If you’re in doubt, you may want to try following the serving suggestion on the popcorn packaging. You may also find that a doctor or nutritionist can provide guidance on how much you can safely consume.
Ingredients to limit
Popcorn can be a good snack choice for people with diabetes, but remember that not all popcorn is made equally.
In general, limit adding butter, sugar, and other candies to your popcorn. It’s best if you can use an air popper to prepare your popcorn at home, but if not, look for light versions of microwave popcorn that contain less added fats, salt, and sugar.
When adding toppings, try to use salt and butter sparingly. You can also try the following:
- mix in dark chocolate chips
- use cinnamon
- use a small amount of oil instead of butter
- try some herbs or spices with a light sprinkle of olive oil
- mix in a bit of parmesan cheese
Excessive sodium is a leading risk factor for high blood pressure (hypertension) and stroke. People with diabetes are already at an elevated risk of stroke and high blood pressure, so avoiding large doses of sodium may help keep you healthy.
Other snacks for people with type 2 diabetes
Popcorn is full of fiber, low in calories, and won’t cause your blood sugar levels to spike — making it a good snack choice if you’re living with type 2 diabetes.
But if you’re looking for other snacking options, you may also want to consider some of the following low carb options:
- 3 celery sticks and 1 tablespoon of peanut butter
- 1 cup of sugar-free gelatin
- 1 string cheese stick
- 1 frozen sugar-free popsicle
- 5 cherry tomatoes and 1 tablespoon ranch dressing
- 1 hard-boiled egg
- 1 cup of cucumber slices and 1 tablespoon of ranch dressing
- 5 baby carrots
- 1 cup of salad greens, 1/2 cup of diced cucumber, and a drizzle of vinegar and oil
- 10 goldfish crackers
- 1/4 cup of unsalted nuts
The takeaway
Popcorn is a good choice if you’re looking for a low calorie snack that won’t drastically spike your blood sugar levels. The key is preparing it with minimal butter, salt, and sugary treats. Instead, choose other ingredients that won’t add large amounts of sugar, salt, or fat.
If you’re not feeling popcorn, several other options can provide you with a low carb snack, such as celery and peanut butter, a cheese stick, or sugar-free gelatin.
FAQs
Popcorn offers people with diabetes a low-sugar, low-calorie snack option. It will not increase a person's blood sugar levels by a significant amount, making it a safe choice between meals. However, people should keep toppings to a minimum and avoid eating excessive portions.
Will popcorn raise your blood sugar? ›
Popcorn is a great snack option for people with diabetes. It's high in fiber, low in calories, and depending on the portion size you eat, it won't cause your blood sugar levels to spike. It can also be quite filling, making it a good option to help you feel more full between meals.
What kind of popcorn is good for diabetics? ›
One cup (8 grams) of air-popped popcorn contains just 31 calories. Snacking on low-calorie foods may aid weight control, which is known to promote decreased blood sugar levels and better overall management of type 2 diabetes.
What is the number one snack to lower blood sugar? ›
But there is one food that stands alone as the best snack for lower blood sugar: nuts. Nuts are delicious, nutritious and incredibly versatile as far as snack foods go. Plus, they can be stored at room temperature (or in the freezer for longer periods) and are great for grab-and-go snacks.
Does popcorn have a lot of sugar? ›
Popcorn contributes fiber to the diet. Dietary fiber from whole grains or other foods may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and Type 2 diabetes. Popcorn is naturally low in fat and calories. Popcorn has no artificial additives or preservatives, and is sugar-free.
Will popcorn raise blood pressure? ›
Premade popcorn often contains a high level of salt, or sodium. Eating too much sodium can cause high blood pressure and lead to other health complications. Some brands also include a lot of sugar. Added butter, sugar, and salt can make popcorn an unhealthful snack.
Is popcorn good for the kidneys? ›
Naturally low in sodium and fat, popcorn is a good kidney diet snack. Do consult your dietitian about which popcorn to chooses, as some come with added salt, cheese, butter or nuts. DaVita dietitians have created kidney-friendly versions of favorite popcorn recipes. Consider popping up a batch for tonight's snack.
What happens when you eat too much popcorn? ›
Even though popcorn is healthy, it is possible to eat too much of it. Both dietitians say that eating an excessive amount of popcorn can lead to bloating, gas and constipation because of its high-fiber content—especially for people who aren't used to eating a lot of fiber.
Is peanut butter good for diabetes? ›
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
Are bananas good for diabetics? ›
Bananas are a delicious, nutritious and affordable food for everyone, including those with diabetes. Eating this healthy fruit can help stabilize blood sugar levels, improve insulin sensitivity and improve heart health.
Because the majority of calories in popcorn come from carbohydrates, be sure to measure your portions and limit yourself to three cups, which provides around 18.6 grams of carbohydrates.
What should diabetics drink first thing in the morning? ›
Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.
What drink at bedtime lowers blood sugar? ›
Some older evidence suggests that drinking small amounts of apple cider vinegar before bed may help lower morning blood sugar levels in people with type 2 diabetes, though more research is needed before it can be recommended as an effective natural treatment.
What is the one fruit that lowers blood sugar? ›
A study in Obesity found that as the number of raspberries eaten increased, insulin resistance decreased. Other studies suggest combining berries with or following starch-heavy meals can also lower blood sugar.
Is buttered popcorn bad for diabetics? ›
Popcorn has few calories and is high in fiber, which can make it a suitable snack for people with diabetes. However, adding butter, sugar, and other toppings may mean it is no longer a healthy choice.
Is cheese good for diabetics? ›
Cheese can be included as part of a healthy, balanced diet if you have diabetes. However, people with diabetes should opt for cheeses that are low in saturated fat and sodium while high in protein. If you have diabetes, combine higher-GI foods with cheese to help regulate blood sugar and prevent spiking.
Is it okay to eat popcorn every day? ›
However, moderation is key. Even though it is much more filling than many other snack foods, it can still be fattening if you eat too much of it. Popcorn is high in fiber, relatively low in calories and has a low energy density. Eating it in moderation may help with weight loss.
What is the most unhealthy popcorn? ›
Worst: Lance's Movie Theater Butter Popcorn
"With 11 grams of fat 2.5 cups serving, Lance's Movie Theater Butter Popcorn is on the unhealthier side when it comes to bagged popcorn," says Megan Huff, RD, LD, Cardiac ICU Dietitian.
Which popcorn is healthiest, white or yellow? ›
Nutritional Value
Approximately 31 calories and 1.2 grams of fiber are found in one cup of air-popped white popcorn, while 35 calories and 1 gram of fiber are found in one cup of air-popped yellow popcorn. Both varieties of popcorn are regarded as nutritious treats despite these minor variations.
Is store-bought microwave popcorn healthy? ›
Even so, there remain concerns that certain ingredients in microwave popcorn can turn an otherwise healthy snack into an unhealthy one. This includes high amounts of saturated fat and salt (sodium) which can increase a person's risk of high blood pressure, heart disease, and stroke.
Popcorn is a whole grain that may help prevent constipation. As a source of fiber, popcorn may help support regular bowel movements and prevent constipation. Constipation is a common condition, affecting around 16% of adults in the United States and 33% of those aged 60 years or older.
Is peanut butter good for diabetics? ›
Is peanut butter good for people with diabetes? In moderation, eating regular peanut butter (not low-fat) should be fine for people with diabetes. Low-fat peanut butter should be reduced or avoided. This is because the fat content of low-fat peanut butter can be replaced with sugar and result in more carbohydrates.
What is the number one food that causes high blood pressure? ›
Salty foods. High sodium consumption can elevate blood pressure. Many people eat too much sodium without realizing it. Highly processed foods and fast foods usually contain excessive amounts of sodium, often more than the 2,300 milligrams a person should consume daily.
What's a good evening snack for a diabetic? ›
Greek Yogurt and Nuts
"A low-sugar Greek yogurt with berries and a few nuts is a great balance of protein, fiber, and fat to help keep blood sugar stable, and research shows foods like strawberries and wild blueberries can help improve insulin resistance as well," Harris-Pincus says.
Does peanut butter raise blood sugar? ›
Natural peanut butter and peanuts are low glycemic index (GI) foods. This means that when a person eats it, their blood sugar levels should not rise suddenly or too high.
Is popcorn high in carbs? ›
“It's going to fill you up, it's not high on the carb count and it has a little bit of fiber.” The key is not to go overboard — 1 cup of air-popped popcorn has only 6 grams of carbs, but if you eat 3 cups, that's 18 grams and likely more than half of your daily carbs.
