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whole grain popcorn
CARBS
15g
PROTEINS
3g
FATS
1g
Quantity: 30g
Glycemic Index: 55
Glycemic Load: 8
Fiber: 3.5g
Key Nutrients: Fiber, magnesium
Health Impact: Whole grain popcorn has a moderate glycemic index but can still lead to blood sugar spikes if consumed in large quantities due to its carbohydrate content. The fiber in popcorn can aid in slower digestion and glucose absorption.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion of the fiber.
🍽️ Best Paired With (Veg)
- Avocado salad – High in fiber and healthy fats, which help to slow glucose absorption.
- Zucchini noodles – Low in carbohydrates and can be a filling, nutritious base for meals.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-protein, low-carb option that stabilizes blood sugar levels.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Almonds – Provide healthy fats and protein with minimal impact on blood sugar levels.
- Cheese crisps – Offer a crunchy snack option with high protein and no carbs.
- Pumpkin seeds – Rich in magnesium and healthy fats, helping to manage blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as fats and proteins do not spike blood sugar quickly.
- 30–60 min: Gradual, minimal rise in blood sugar due to slow digestion of fats and proteins.
- 2–3 hr: Blood sugar levels remain stable, with no significant spikes or drops.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation, pair with a source of healthy fats or protein to slow glucose absorption.
🤔 FAQs about whole grain popcorn
Can eating low-carb snacks help with diabetes management?
Yes, low-carb snacks can help maintain stable blood glucose levels and prevent spikes.
Are there any low-carb snacks that can replace popcorn?
Yes, snacks like cheese crisps, nuts, and seeds are great low-carb alternatives to popcorn.
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