Can Diabetics Eat Popcorn?? Increases Blood Sugar??

Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 21-Dec-2021Read Time : 2 minutes
share icon

Diet management and regular exercising is a crucial part of controlling diabetes. People often look for blood-sugar-friendly snack options. In such a case, have you wondered if a diabetic can eat popcorn? Plain popcorn with its high-fibre and low-calorie content is a great choice if it is prepared and consumed in the right quantity. Get to know about advantages, nutritional profile, risks of overconsumption of Popcorn for Diabetes & more here. 


  • Popcorn: Nutritional Profile 
  • Advantages of Popcorn for Diabetes 
  • Ways to Consume Popcorn for Diabetes 
  • How Much and How Frequently to Consume Sweet Potato 
  • Diabetes Risks of Overeating Popcorn 
  • Other Benefits of Popcorn For Diabetes 
  • Don’t Have Time To Read? 
  • FAQs 


Popcorn: Nutritional Profile

The Glycemic Index (GI) of popcorn is 55 but the Glycemic Load (GL) is much lower i.e. 6. So, it will not increase blood sugar levels if consumed in moderation. 

Every 24 grams of plain (without butter, oil, caramel) air-popped popcorn contains: 

Carbohydrates: 18.6 g
Sugars: 0.2 g
Calories: 93
Fat: 1.1 g
Protein: 3 g
Fibre: 3.6 g
Sodium: 1.9 mg

Popcorn has a rich source of essential vitamins and minerals-Iron, Copper, Magnesium, Manganese, Potassium, Phosphorus, Calcium, Zinc, Vitamins A, B1, B3, B6, and E. 

It is also rich in beta-carotenoids, zeaxanthin, and lutein which improve eye health. It contains helpful polyphenols that prevent cardiac diseases and reduce cancer risk.

Advantages of Popcorn for Diabetes

Plain popcorn is 100% unprocessed corn. So it has a healthy amount of plant fibre. It reduces the absorption of sugar into the bloodstream and the breakdown of carbs, thus, controlling type 2 diabetes. 

  • Good blood circulation
  • Balances blood sugar
  • Aids in weight loss
  • Rich in antioxidants
  • Low sugar & calories

Eating popcorn helps control hunger pangs and manage body weight. It is rich in antioxidants, which play an important role in both preventing and controlling diabetes.  

Ways To Consume Popcorn For Diabetes

Preparing healthy servings of popcorn is the key to diabetes management. Not following the correct preparation techniques can add up to 30 Cal per serving and significantly increase blood glucose levels! 

It is best to eat air-popped corn without adding any extra oils, butter, cheese, caramel, or other taste-enhancers. 


How Much and How Frequently to be Consumed Popcorn ?

You should not eat more than two servings (30 Cal) at one time. Too much popcorn can cause a spike in blood sugar levels as well as blood pressure. 

Diabetes Risks of Overeating Popcorn

If you plan to use popcorn as a diabetic snack, always keep to its optimum portion size. Overeating can increase blood sugar levels and will not help you reach your diabetes management goals. 

Other Health Benefits of Popcorn For Diabetes

  • It helps in weight management by reducing hunger pangs.
  • When eaten in moderation, it helps check type 2 diabetes.
  • Rich in antioxidants, it lowers the chances of cardiac diseases.
  • It is also known to reduce inflammation and is a good anti-allergen.

Don’t Have Time To Read?

  • Popcorns are high-fibre, low-calorie snacks good for diabetes.
  • It has a low Glycemic Index value of 55, so it is safe for diabetics.
  • It has a mineral and vitamin-rich profile.
  • It helps in controlling diabetes, body weight, heart conditions, allergies, etc.
  • The best way to eat popcorn is by air-popping kernels without oil.
  • Do not consume excess custard apples as it can increase blood sugar levels. 
  • Use Phable Care App to consult India's leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let's treat diabetes together.

Frequently Asked Questions

Related Blogs

Good Carbs and Bad Carbs: How Do They Affect Diabetics?

Good Carbs and Bad Carbs: How Do They Affect Diabetics?

As a diabetic, you need to be aware of the nutritional content of each and every thing you consume. So when it comes to carbs, which are good and which are bad? In this article, we help you tell the difference.

Read Now  Read more
Wondering What to Eat When Blood Sugar is Low? Here’s a Quick Guide

Wondering What to Eat When Blood Sugar is Low? Here’s a Quick Guide

Do you feel dizzy, lightheaded, or tired frequently? Can't concentrate? These can be signs of low blood sugar levels. Know what to eat when blood sugar is low.

Read Now  Read more
All About the Prediabetes Diet: Indian Foods That Work

All About the Prediabetes Diet: Indian Foods That Work

Eating healthy with prediabetes need not be complicated or expensive. Learn more about the prediabetes diet and Indian foods to include in it.

Read Now  Read more