Is Popcorn A Complex Or Simple Carb?

Grains, including corn, are rich in carbohydrates, which constitute a big part of the calorie intake of most Americans. Some carbohydrates are healthier than others, such as those in non-starchy vegetables, fruits, milk, dairy and whole grains, because of their high fiber and nutrient content. On the other hand, refined and processed carbohydrates found in white bread, white rice, white pasta, potatoes and sugar could be deleterious for your health. If you enjoy making popcorn at home or eating popcorn at the theater, it is important that you understand the effect popcorn can have on your health.

Complex vs.. Simple Carbs

Carbohydrates used to be in categories of simple or complex. Complex carbohydrates correspond to starches, which is a molecule with a longer chain of sugar. They contain fiber, such as the carbohydrates found in most grains and fruits. Simple carbohydrates include molecules with a shorter chain, such as sugar. Corn as well as popcorn would fit in the complex carbs category, unless you add sugar, caramel or other sugary topping to it to increase its simple sugar content.

Glycemic Index

Scientists now understood that classifying carbohydrates as simple or complex does give you an accurate prediction of the impact of these foods on your health. The glycemic index is a better tool to determine to what extent a food can raise your blood sugar levels. High glycemic index foods, with a value of 70 and above, create a sharp rise in your blood sugar levels. This associates with hunger, cravings and weight gain, while low glycemic index foods, with a value of 55 or below, help you keep your blood sugar levels more even, which can ultimately help you lose weight and prevent chronic health problems such as type 2 diabetes and cardiovascular diseases.

Popcorn

Popcorn contains 6.2 g of carbohydrates and 1.2 g of fiber per cup. If you eat an entire microwavable bag, your carbohydrate intake will reach about 37.4 g and your fiber intake will correspond to 7.0 g. Caramel-coated popcorn contains a lot more carbohydrates and you should avoid it because of its high sugar content. Popcorn has an average glycemic index value of 55, which corresponds to the upper range of the low glycemic index foods. This means that eating a moderate amount of popcorn will help you prevent the blood sugar spikes that can result from eating candies like jelly beans, pretzels or rice cakes.

Popcorn Seasonings

When eating popcorn, it is not only important to consider the type of carbohydrates it contains. The type of fat used to prepare it also influences the nutritional value. Avoid popcorn that contains trans fat from shortening, hydrogenated or partially hydrogenated oils. Choose air-popped popcorn to keep your fat intake low and use different combinations of seasonings, such as thyme and sea salt or cinnamon, nutmeg and ginger to give it flavor.