Popcorn does not necessarily have to be off-limits if you are monitoring your blood sugar levels.
The popular snack can actually be a sensible choice, especially when prepared without butter or sugary toppings, according to EatingWell.
Popcorn can raise blood sugar
Popcorn contains carbohydrates, meaning the snack can temporarily raise blood sugar levels.
However, experts explain that popcorn can still be a better option compared to many other snacks.
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Three cups of popcorn
Around three cups of popcorn contain approximately 15 grams of carbohydrates. This makes popcorn a portion-friendly snack that can also help you feel full.
Fiber
Popcorn contains fiber, which may help make increases in blood sugar more gradual. Fiber helps slow down the digestion of carbohydrates.
More fiber than many salty snacks
Air-popped popcorn provides around four grams of fiber per serving of approximately 3.5 cups. It is highlighted as a better alternative to snacks such as potato chips.
Air-popped popcorn is low in calories
One serving of air-popped popcorn contains around 110 calories. At the same time, the snack is low in fat and gluten-free.
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Protein and healthy fats can be beneficial
Experts recommend eating popcorn together with protein or healthy fats. This may help slow digestion and reduce rapid spikes in blood sugar levels.
Butter and sugar can make popcorn less healthy
Popcorn with large amounts of butter, sugar, or caramel toppings can lead to faster increases in blood sugar. In addition, these toppings also add more calories.
Popcorn contains antioxidants
Popcorn is rich in polyphenols, which act as antioxidants in the body, according to a study published in Antioxidants.
Antioxidants may provide long-term benefits
Research suggests that people who regularly eat foods rich in antioxidants tend to have better blood sugar control and a lower risk of complications such as heart disease, according to a study published in Food Chemistry Advances.
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Olive oil and spices can be used as toppings
Instead of butter and caramel, experts recommend using spices or healthy oils. Options include cinnamon, paprika, garlic powder, as well as lime and parmesan.
Popcorn can be combined with nuts
Nuts are mentioned as a good pairing with popcorn because their protein content can help make the snack more stable in relation to blood sugar levels.
Portion control is important
It can be easy to eat too much popcorn during a movie or sporting event.
For this reason, experts recommend serving a single portion in a bowl instead of eating directly from the bag.
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Popcorn is not for everyone
Children under the age of four should avoid popcorn because of the risk of choking.
People with dental problems should also be cautious, as hard corn kernels may damage teeth or dental work.
Sources: EatingWell, Antioxidants, and Food Chemistry Advances.
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