Is popcorn healthy for people with diabetes?

Popcorn, the must-have movie hall snack, is often considered junk food. But experts say that if prepared the proper way, it could become one of the healthiest snacks, even for people with diabetes.

It prevents blood sugar spikes

Popcorn can benefit people with diabetes as it’s rich in fiber and has a low glycemic index. Fiber slows digestion and prevents rapid spikes in blood sugar levels.

It's rich in antioxidants

Popcorn is also a good source of antioxidants that aid in diabetes management by regulating glucose metabolism, improving insulin secretion and reducing oxidative stress.

Flavor with caution

While it’s best to have popcorn plain, one can sprinkle a bit of salt, cinnamon or cocoa powder to make it flavorful. However, ingredients like caramel, cheese and butter should be avoided.

How to prepare popcorn?

It is best to prepare popcorn by microwaving it with a little unsalted butter or olive oil; it can also be roasted. Conventional woks or an air fryer can be used as well.

What's the consumption limit?

People with diabetes can typically have around one to two cups of popcorn a day, which amounts to 15–30 grams of carbs. However, it’s vital to monitor blood sugar levels and exercise portion control.

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