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https://www.bluecircle.foundation/food/popcorn
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Popcorn
CARBS
74g
PROTEINS
13g
FATS
6g
Popcorn is not advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 65
Glycemic Load: 15
Fiber: 15g
Key Nutrients: Fiber, manganese, phosphorus
Health Impact: Popcorn has a high carbohydrate content which can lead to rapid spikes in blood sugar levels. The fiber content may help slow down digestion slightly, but it is still a high glycemic food that can impact blood sugar control.
💉 Suggested Bolus
Consider pairing with a source of protein or healthy fats to minimize the blood sugar spike.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to fiber content
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels should return to baseline
“Incorporating popcorn in moderation can be a suitable snack option for some individuals with diabetes, especially when paired with protein or healthy fats to minimize blood sugar spikes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Limit portion size and pair with protein or healthy fats to slow down glucose absorption.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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