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popcorn kernels
CARBS
78 g
PROTEINS
12 g
FATS
5 g
Quantity: 100 g
Glycemic Index: 55
Glycemic Load: 6 per serving
Fiber: 15 g
Key Nutrients: Fiber, magnesium
Health Impact: Popcorn can cause moderate blood sugar spikes due to its carbohydrate content. The fiber may slow digestion somewhat, but the overall impact on insulin response can be significant if consumed in large quantities.
💉 Suggested Bolus
If using insulin, consider a split bolus or extended bolus to manage the slower digestion due to fiber content.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in fiber and healthy fats, enhancing satiety without spiking blood sugar.
- Zucchini Noodles – Low in carbohydrates and can be a filling base for various toppings.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein, helps moderate blood sugar levels post-meal.
- Salmon – Rich in omega-3 fatty acids, beneficial for overall metabolic health.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that help stabilize blood sugar levels.
- Pumpkin Seeds – Offer magnesium and other minerals beneficial for blood sugar control.
- Cheese Crisps – Provide a crunchy snack with minimal carbs and high protein.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as fats and proteins digest slowly.
- 30–60 min: Slight increase if any, depending on the amount and type of snack consumed.
- 2–3 hr: Stable blood sugar levels due to low carb intake and slow digestion of fats and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation, pair with a protein or healthy fat, and consider air-popping without added sugars or oils.
🤔 FAQs about popcorn kernels
Can I eat popcorn if I am on a low-carb diet?
Popcorn can be higher in carbs; consider portion control or opting for lower-carb snacks like nuts or cheese crisps.
What are the best low-carb snacks for diabetes?
Nuts, seeds, cheese crisps, and vegetables with dip are excellent low-carb choices that minimize blood sugar spikes.
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