Khaberni - Popcorn is one of the most popular snacks around the world, often seen as a lighter and less harmful option than others.
However, questions arise for diabetics or those monitoring their blood sugar levels: Does eating popcorn lead to a rise in blood sugar?
How does popcorn affect blood sugar?
Popcorn belongs to the complex carbohydrates group, which are starches that turn into glucose during digestion and enter the bloodstream, naturally leading to an increase in sugar levels.
However, popcorn is distinguished by its good fiber content, which slows the digestion process and the absorption of sugar, and thus reduces the rapid and sharp rise in glucose levels compared to sugary or processed foods.
Serving size is a crucial factor
The impact of popcorn not only depends on its type but is also greatly linked to the amount consumed. A cup of air-popped popcorn contains a limited amount of carbohydrates, while consuming large quantities, such as the huge buckets at movie theaters, can provide a high amount of carbohydrates, leading to a significant rise in blood sugar levels.
Nutrition experts recommend sticking to moderate amounts, especially for those with diabetes or who suffer from insulin resistance.
Not all popcorn types are equal
The impact of popcorn on blood sugar levels varies depending on the preparation method and the additives used. Air-popped popcorn, without butter or sugar, has the least impact on blood sugar levels.
On the other hand, additives such as large amounts of butter, processed oils, or sugar and caramel, lead to an increase in calories and carbohydrates, thereby increasing the impact on glucose levels.
Sweetened types or those covered with caramel and chocolate are classified among the highest-risk options in terms of raising blood sugar.
Types of popcorn ranked by their impact on blood sugar
This ranking of popcorn types, from best to worst, is based on their potential to cause a sudden rise in glucose levels, according to the glycemic index. The glycemic index measures how quickly food raises blood sugar levels.
Air-popped (plain) popcorn: This fiber-rich type has the least impact on blood sugar levels, as it is free from added sugars and processed oils.
Popcorn with olive oil or avocado oil: Healthy heart fats, along with natural fibers, act as a balancing factor to slow down carbohydrate absorption and limit sharp rises in blood sugar levels.
Popcorn added with a small amount of butter or cheese-flavored: These types cause a moderate response in blood sugar levels, as the fats and protein help to stabilize glucose levels, despite their higher calorie content.
Microwave popcorn: Heating popcorn in the microwave may facilitate the digestion of its starch, leading to a faster response in blood sugar levels compared to air-popped popcorn.
Is popcorn suitable for diabetics?
Diabetics can consume popcorn as part of a balanced diet, provided attention is paid to serving size and preparation method.
It is preferable to eat it without sugary additives, or with limited amounts of healthy fats, such as olive oil, while monitoring the body's response to sugar levels after consumption.
