Popcorn can be good for a diabetic if it's prepared in a healthy way. Plain popcorn is a plant-based food that contains fiber and protein, which are beneficial for a diabetic diet. With so many varieties of popcorn available, you must give consideration to popcorn toppings that may contribute to the overall carbohydrate, fat and calorie content of the snack. Read the nutrition labels of store-bought popcorn to judge the healthfulness of the product or prepare your own at home.
Carbohydrates
Popcorn contains carbohydrates, which must be factored into your total carbohydrate intake for each meal. About 45 g to 60 g of carbohydrates per meal is optimal for many diabetics, according to the American Diabetes Association. A 3-cup serving of plain, air-popped popcorn contains 15 g of carbohydrates. If you enjoy popcorn with other foods, count this amount toward the total carbohydrate limit for that meal. Don't forget to count carbohydrates added in toppings, such as caramel. If you prefer a sweet popcorn topping that is sugar-free, try kettle corn. Microwave kettle corn is sweetened with sucralose instead of sugar to prevent burning. Make kettle corn at home by adding sugar, honey or an artificial sweetener to air-popped kernels.
Fat
Plain, air-popped kernels are naturally low in fat, with only about 1 g in 3 cups. However, many people enjoy popcorn with butter or butter-flavored topping. A medium-size popcorn and soda combo at one movie theater chain is nutritionally similar to three quarter-pound hamburgers with 12 pats of butter, according to lab findings published by the Center for Science in the Public Interest.
It is important for diabetics to be mindful of the type and amount of fat in their diets due to their increased risk of heart disease. The death rate from heart disease in adult diabetics is two to four times higher than in non-diabetics, according to the American Diabetes Association. If you add fat to popcorn, use as little as possible and choose toppings with little or no saturated, trans or hydrogenated fats. Some varieties of margarine are made from mono- and polyunsaturated fats that are healthier choices for diabetics.
Fiber and Protein
A 3-cup serving of plain, air-popped popcorn contains about 3 g of protein and 3.6 g of fiber, as listed in the USDA National Nutrient Database. The fiber in popcorn is from whole grains, which should make up half of all grains in a diabetic diet. Fiber contributes to fullness, which helps prevent overeating and is beneficial for weight management. Protein is beneficial for blood glucose regulation since it is converted to sugar more slowly than carbohydrates.
Sodium
Read the nutrition label to find out the sodium content of popcorn. High-sodium diets contribute to high blood pressure, which is a risk factor for heart disease. If you add salt to popcorn, do so in moderation. There is only 1 mg of sodium in 1 cup of plain, air-popped popcorn, which makes it a healthy addition to a low-sodium diet.
References
- RD411.com: Nutritional Strategies for Managing Diabetes
- USDA National Nutrient Database: Air-Popped Popcorn
- American Diabetes Association: Diabetes Statistics
- Center for Science in the Public Interest; 'Two Thumbs Down' for Movie Theater Popcorn; November 2009
- American Diabetes Association: Sugar and Desserts
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