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Wellness

Can you eat popcorn if you have diabetes?

It’s a good high-fiber, low-sugar snack—just be wary of portion size and toppings
Heidi Borst
By | Jun. 21, 2024 Medically reviewed by Luis Bendezu, MD
Popcorn and a glucose monitor | Is popcorn good for diabetics?

Key takeaways

  • The best diet to manage diabetes includes whole grains, lean proteins, healthy fats, and non-starchy vegetables.

  • Popcorn is a good, high-fiber, low-sugar snack that has multiple health benefits, from blood sugar management to weight loss.

  • People with diabetes should stick to air-popped popcorn with minimal additives, being cautious with microwave popcorn and pre-packaged versions.

  • The best snacks for diabetics include protein, fiber, and healthy fats to help stabilize blood sugar levels and sustain satiety.

In this article:

If you’re managing Type 2 diabetes, choosing foods that help regulate blood glucose levels is essential. According to the American Diabetes Association, the best food choices for people with diabetes include whole grains, lean proteins, healthy fats, and non-starchy vegetables. Foods that are high in fiber and low in sugar are good snack options for individuals with diabetes because they help prevent rapid increases in blood sugar levels, improve heart health, and assist with weight management.

Popcorn is one snack option that people with diabetes can safely enjoy—as long as they keep a few things in mind. Keep reading to discover what kind of popcorn is best, why portion size matters, and more healthy snack options for people with diabetes.

RELATED: What’s the best diabetes diet?

What is the glycemic index of popcorn?

Popcorn has a glycemic index (GI) value of 55. This means that it has a relatively low impact on blood sugar levels compared to high-GI foods, says Sophie Lauver, a registered dietitian and certified diabetes care and education specialist at Aeroflow Diabetes. “Popcorn is a whole grain that’s low in calories and rich in fiber, making it a wonderful snack for people with diabetes,” Lauver says. Choosing low-Gi, fiber-rich options can prevent blood glucose spikes.

The glycemic index (GI) measures how quickly the carbs in food are digested and converted to glucose, raising blood sugar levels. On a scale of one to 100, a lower number (55 or lower) indicates less impact on blood sugar. A higher number (70 or greater) indicates a greater impact on blood sugar. complex carbohydrates like nuts, legumes, apples, and oatmeal are digested more slowly, leading to a gradual rise in blood sugar levels. Foods with a high GI value, like sugary, refined carbohydrates, potatoes, and white rice, are rapidly digested and cause a quick blood sugar spike. 

“A low-GI diet helps prevent large spikes in blood sugar and insulin, which is crucial for managing diabetes, reducing the risk of developing complications, and maintaining a stable energy level throughout the day,” says Scott Keatley, RD, a private practice dietitian at Keatley Medical Nutrition Therapy in New York City.

RELATED: Can you get diabetes from eating too much sugar?

What kind of popcorn is good for diabetics?

Air-popped popcorn, made from whole kennels, is the best choice for people with diabetes, says Lauver. It’s the least processed, and made without added fats or sugars. “Stay away from most microwavable popcorn, movie theater popcorn, or ones with added butter, oils, cheese, sugar, or salt,” Lauver says. These additives and preparation methods can contribute to health conditions such as obesity, high blood sugar, high blood pressure, and an elevated risk of heart disease.

To improve the taste of plain popcorn, Keatley recommends adding seasonings like cinnamon, nutritional yeast, paprika, cumin, curry or garlic powder, or dried herbs. These toppings have almost no effect on the glycemic index. If you must use butter and salt, be conscious of position size.

If you’re picking up a snack on the go, look for a brand that avoids hydrogenated oils, excessive sodium, and added sugars, says Michelle Routhenstein, a registered dietitian nutritionist and certified diabetes educator at EntirelyNourished.com. “I like organic popcorn kernels from Anthony’s, microwavable popcorn from Black Jewel, or prepared popcorn like SkinnyPop Popcorn,” she says.

RELATED: 6 proven ways to lower blood sugar fast

How much popcorn should a person with diabetes eat?

A portion size of about two to three cups of popcorn is generally acceptable. However, the recommended serving size of popcorn for a person with diabetes varies based on their dietary needs and blood sugar control goals, Routhenstein says.

There’s no standard guideline for how often people with diabetes can eat popcorn. “It’s important to talk to a dietitian to figure out what amount of carbohydrates in a snack is right for your body,” advises Lauver.

Here’s the nutritional value of one cup of popcorn prepared in an air popper:

  • 30 calories
  • 6.2 grams of carbs
  • 1.03 grams of protein
  • 1.15 grams of fiber
  • 11.5 milligrams of magnesium
  • 26.2 milligrams of potassium
  • 13 milligrams of sodium
  • No cholesterol

RELATED: The best diet for prediabetes

Other snacks for people with diabetes

The best snacks for people with diabetes provide a good balance of protein, fiber, and healthy fats to help promote satiety and stabilize blood sugar levels. Keatley recommends the following diabetes-friendly snacks:

  • Fresh-cut veggies and hummus: Veggies are low-calorie and rich in fiber. Hummus (made from chickpeas) provides protein and healthy fats.
  • Greek yogurt and berries: Blueberries, strawberries, blackberries, and raspberries are low in carbohydrates and high in antioxidants. Greek yogurt is a good source of protein.
  • Low-fat cheese slices and whole-grain crackers: This combo provides a balance of protein, fiber, and healthy fats with minimal impact on blood sugar.
  • Nuts and seeds: Moderate in carbohydrates and high in healthy fats, nuts and seeds (peanut butter included) help to manage hunger and stabilize blood sugar levels.

RELATED: What is insulin resistance?

The bottom line: You can eat popcorn with diabetes

Popcorn can be a great snack choice for people with diabetes, thanks to its low glycemic index and high fiber content. Routhenstein suggests selecting air-popped popcorn and lightly spraying it with oil to help spices adhere without increasing calories, saturated fat, salt, or sugar. As with any food, it is best to consult a healthcare provider, such as a registered dietitian, for personalized advice.

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