Popcorn is a low-calorie snack food that can help you maintain a healthy weight along with healthy blood sugar levels. Nearly 20 percent of the carbohydrate contained in popcorn comes from fiber. Fiber is important for promoting regular bowel habits, heart health and balanced blood sugar levels. Popcorn is one of many low glycemic index foods that can be included on both a regular and diabetic diet.
Background
The glycemic index ranks foods based on their ability to raise your blood sugar levels. Foods are rated on a scale of zero to 100. High glycemic index foods, with scores higher than 70, are quickly and easily digested by the body. Because of this, these foods also cause a rapid rise in blood sugar levels. Foods with a low glycemic index are slowly broken down by the body, resulting in lower blood sugar levels after meals. These foods have a glycemic index at or below 55. Examples of high glycemic index foods include white bread, cookies, potatoes and watermelon, while low glycemic index foods include peas, beans, milk and peanuts.
Glycemic Index of Popcorn
According to the Glycemic Index Foundation, the glycemic index for a 20 g serving of popped popcorn is 55. Based on this, popcorn is considered to be a low glycemic index food. A 20 g serving equals approximately 3 cups of popped popcorn.
Glycemic Load of Popcorn
Unlike the glycemic index, the glycemic load takes into account both the amount and quality of carbohydrates contained within a food. While the glycemic index simply indicates how quickly a food will break down into sugar, the glycemic load helps identify how well your body will use certain foods. It is calculated by multiplying a food's glycemic index by its carbohydrate content and dividing the total by 100. Foods with a low glycemic load have fewer carbohydrates and will not raise blood sugar levels as high. Popcorn has a glycemic load of 6, meaning that it contains a small amount of carbohydrate.
Other Nutrition Facts
Based on the glycemic index and glycemic load, popcorn is low in carbohydrates and will not cause a rapid rise in blood sugar levels. In addition, a 20 g serving of popped popcorn also contains only 76 calories, 2 g protein and 0.8 g fat.
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