Most individuals can enjoy popcorn as a healthy snack if it is prepared properly. Air-popped popcorn is a suitable alternative for persons with diabetes because of its low calorie and high fiber content.
The question, “Is popcorn helpful for diabetes?” is addressed in this article.
Popcorn
Popcorn (also known as popped corn, popcorns, or pop-corn) is a type of corn kernel that expands and puffs up when heated; the same names refer to the food that results from the expansion.
The sturdy hull of a popcorn kernel holds the seed hard, starchy shell endosperm, which contains 14–20 percent moisture and turns to steam when cooked.
The hull ruptures as the pressure from the steam build, allowing the kernel to forcefully expand to 20 to 50 times its original volume and then cool.
Popcorn is one of six different forms of corn: dent corn, flint corn, pod corn, flour corn, and sweet corn.
Is popcorn good for diabetes?
Yes, popcorn is good for diabetes if eaten in moderation and without butter, oil, or caramel. It has a low glycemic index, which keeps blood sugar levels stable.
Popcorn is made entirely of uncooked corn. As a result, it has a sufficient amount of plant fiber. It controls type 2 diabetes by reducing sugar absorption into the bloodstream and carbohydrate breakdown.
Popcorn might help you control your appetite and maintain a healthy weight. It is high in antioxidants, which help to prevent and treat diabetes.
Also, because of its low-calorie density, it has been deemed one of the finest snack foods for those with diabetes. Air-popped popcorn has only 31 calories per cup (8 grams).
What is the glycemic index of popcorn?
Additionally, the glycemic index (GI) is an important figure to consider when buying and eating meals for persons with diabetes. The GI of air-popped popcorn is 55.
Even though it has a higher GI than many other items in this category, it is considered a low-GI food. Popcorn is still a better snack option for avoiding high blood sugar and diabetic problems than many salty or sugary snacks.
The GI scale, which ranges from 1 to 100, measures how quickly sugar enters the circulation when a person consumes carbs. The greater the GI value, the larger the spike in blood sugar.
What is the glycemic load of popcorn?
The Glycemic Load (GL) is significantly lower, at 6. As a result, if ingested in moderation, it will not raise blood sugar levels.
Popcorn Consumption for Diabetes
The secret to diabetes management is to prepare healthy servings of popcorn. Following the normal preparation techniques can add up to 30 calories per serving and dramatically raise blood glucose levels!
Air-popped corn is best eaten without any additional oils, butter, cheese, caramel, or other flavor enhancers for diabetics.
Popcorn preparation
Large amounts of toppings should be avoided by people on a restricted diet, particularly those with diabetes. The greatest option for getting the most nutritious value with the least amount of added calories and fat is plain, air-popped popcorn.
It’s preferable to go for unbuttered, unsalted popcorn that’s free of hydrogenated oils. If you want to boost the flavor, consider adding one of the following ingredients:
- a little bit of low-fat grated cheese
- nutritious yeast sprinkled on top
- spices, such as chili powder, garlic powder, or cinnamon
- a drizzle of olive oil
How Much and How Often Should Popcorn Be Consumed by Diabetics?
At any given time, you should not consume more than two portions (30 calories). Too much popcorn can cause blood sugar and blood pressure levels to rise.
Diabetes Risks of Overeating Popcorn
If you’re going to eat popcorn as a diabetic snack, make sure you stick to the recommended portion size. Overeating might raise blood sugar levels and prevent you from meeting your diabetes control objectives.
Health benefits of popcorn
Eating popcorn has a number of health benefits. Popcorn is high in fiber and also includes phenolic acids, which are antioxidants. It is also a whole grain, which is an important food group that may help humans avoid diabetes, heart disease, and hypertension.
Let’s take a look at the health benefits of popcorn.
Obesity Control
Many people find weight loss and weight management difficult. Popcorn is a healthy snack option that can help you lose weight.
This vital health advantage is aided by its high fiber content, as well as its low-calorie count. These characteristics of the food may cause people to feel more satisfied than a less healthful, fattier snack.
Heart Disease Risk is Reduced
High fiber consumption, which is abundant in popcorn, has been linked to a lower risk of cardiovascular disease and coronary heart disease.
Fiber is a vital component of a healthy diet, and popcorn is an excellent source of fiber.
Reduced Hypertension Risk
Popcorn without a lot of salt or butter may help you lower your blood pressure or prevent high blood pressure.
Diabetes Risk is Reduced
Humans are known to reap numerous health benefits from whole grains. One of the most important advantages of consuming whole grains is that it lowers the risk of type 2 diabetes, which has been proven to be especially true in middle-aged persons.
Furthermore, popcorn has a low glycemic index (GI), which means it can help you control your blood sugar levels and avoid the fluctuations that come with foods with a high GI.
People with type 1 or type 2 diabetes can improve their glucose and cholesterol levels by eating a diet rich in low-GI foods.
Is butter popcorn safe for diabetics?
No! Only ordinary air-popped corn is beneficial for diabetes management. If you have diabetes, you should avoid butter popcorn.
Is it okay if I eat popcorn every day?
Yes, however, diabetics should take no more than two cups of plain popcorn per day.
What Are Popcorn’s Negative Effects?
Pre-cooked popcorn has a lot of salt, which is bad for diabetics. Consuming too much popcorn might raise blood glucose levels.
What’s the Healthiest Popcorn to Purchase?
The healthiest popcorn for diabetes is plain, unprocessed, unsalted kernels.
What Kinds of Snacks Can Diabetics Eat?
A diabetic should have a small number of nuts, carrots, cucumber, air-popped popcorn, roasted chickpeas, whole grain crackers, and so on.
Summary
Popcorn, possibly the most popular snack on the planet, provides diabetics with a low-sugar, low-calorie snack alternative. It will not significantly raise a person’s blood sugar levels, making it a safe snack between meals.
People should, however, limit their toppings and avoid eating excessive servings.
WRITTEN AND EDITED RESPECTIVELY BY:
Dr. Ehoneah Obed is a registered pharmacist and a member of the Pharmaceutical Society of Ghana. He has a Doctor of Pharmacy degree from Kwame Nkrumah University of Science and Technology and has experience working in a Tertiary hospital as well as various community pharmacies. He is also a software engineer interested in healthcare technologies.
His love for helping others motivates him to create content on an array of topics mostly relating to the health of people and also software engineering content.
He is knowledgeable in digital marketing, content marketing, and a host of other skills that make him versatile enough to uplift any team he joins.
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