Key takeaways:
Popcorn is a healthy snack for people with diabetes and for most people in general. There are also ways to add flavor without making it bad for you.
Popcorn is a high fiber food. This makes it good for digestion, blood sugar, and regulating hunger.
One serving of popcorn a day can actually reduce your risk of diabetes.
When you hear the word “popcorn,” you may think of the big, buttery kind from the movie theater. But just because some options are less than ideal for you, it doesn’t mean all popcorn is an “unhealthy” snack. If you have diabetes, plain popcorn can actually be a good snack choice for your blood sugar control.
Let’s break down the truth about popcorn and what research says about its health benefits for people with diabetes.
Is popcorn good for diabetics?
Yes, popcorn can be good for people with diabetes. Popcorn is a whole grain, which means it’s high in nutrients like B vitamins, iron, and zinc. One of the biggest health benefits of popcorn is its fiber content. A serving of air-popped popcorn (3 cups) has about 5.8 g of fiber.
Fiber is best known for supporting better digestion and regular bowel movements. But it has a number of other health benefits, especially if you have diabetes. Fiber can help you:
Regulate blood sugar
Feel full longer, which can help with weight management
Protect your heart and lower cholesterol, which can be more common in people with diabetes
Popcorn may also help lower the risk of diabetes for those who don’t have it. Research suggests that eating more whole grains, including popcorn, reduces your risk of diabetes by about 29%. But eating more than one serving of popcorn per day may not provide the same benefits. It’s best to stick to one serving a day.
Keep in mind that the type of popcorn you choose also matters. Some kinds are more nutritious than others. We cover this in more detail below.
What is popcorn’s glycemic index?
The glycemic index (GI) of popcorn is approximately 55 to 65. This puts it in the low to medium GI category. That means it isn’t likely to spike blood sugar for people with diabetes.
Foods with a similar GI include corn on the cob, yams, peas, and pineapple.
What makes popcorn healthy or unhealthy?
Popcorn by itself is a healthy whole food. What you — or food manufacturers — add to it is what makes it more or less healthy. Not all added ingredients or flavors are bad, but some of them are.
The following ingredients can make popcorn less healthy when added in excess:
Butter
Partially hydrogenated oils (like palm oil)
Salt
Sugar
Ingredients that add flavor and some nutritional benefits include:
Avocado oil
Olive oil
Nutritional yeast
Spices like garlic powder, Tajin, paprika, cayenne, or cinnamon
How to choose healthy popcorn
One serving of any popcorn variety won’t make or break your diet. But these tips can help you choose healthy popcorn when you have options:
Pop your own popcorn at home.
Choose popcorn with just a few ingredients, like popcorn, salt, healthy oil, and a few spices or flavorings.
To keep added salt in check, aim for under 200 mg of sodium per serving.
For popcorn with added oil or butter, aim for 12 g of fat or less per serving.
Popcorn labeled “light,” “reduced-sodium,” or “lightly buttered” usually has less sodium and fat than “homestyle” or “movie theater style.”
Kettle corn typically has sugar. Aim for no more than 12 g of added sugar per serving to avoid large spikes in blood sugar.
Microwave popcorn can have confusing nutrition labels. Read the measurements closely. Some labels list calories per bag, per cup popped, or per tablespoon unpopped. These differences can drastically affect the numbers.
Frequently asked questions
People with diabetes need a balanced snack with carbohydrates, fat, and protein. This keeps blood sugar levels stable. Popcorn is a whole grain, which makes it part of the carbohydrate food group. You can pair popcorn with trail mix, nuts, or another food like string cheese for a balanced snack.
Yes, it’s okay to have popcorn as a daily snack. If you eat it every day, pay attention to your serving size. Measure out 3 cups, or check the nutrition label for the proper portion if you’re using pre-popped popcorn. Try pairing it with a food that has protein or fat.
People with diabetes need a balanced snack with carbohydrates, fat, and protein. This keeps blood sugar levels stable. Popcorn is a whole grain, which makes it part of the carbohydrate food group. You can pair popcorn with trail mix, nuts, or another food like string cheese for a balanced snack.
Yes, it’s okay to have popcorn as a daily snack. If you eat it every day, pay attention to your serving size. Measure out 3 cups, or check the nutrition label for the proper portion if you’re using pre-popped popcorn. Try pairing it with a food that has protein or fat.
The bottom line
If you have diabetes, popcorn can be a good option for a snack. But keep in mind that some varieties of popcorn are healthier than others. The healthiest type of popcorn will likely be the kind you make at home, where you control the ingredients and flavors. But there are plenty of healthy pre-popped options at the store. Just take a peek at the ingredient lists and nutrition labels. As with many foods, the fewer added ingredients, the better.
Why trust our experts?
References
Arkansas Heart Hospital. (2020). Glycemic index chart.
Glycemic Index Guide. (n.d.). Popcorn.
Hu, Y., et al. (2020). Intake of whole grain foods and risk of Type 2 diabetes: Results from three prospective cohort studies. BMJ.
